Skincare for Gym Goers: Before, During and After Your Workout

Regular exercise is one of the best habits for your overall health, and many people enjoy how their skin looks after a good workout. But sweat, shared equipment, tight clothes and rushed showers can leave skin feeling clogged or irritated. A few simple habits before, during and after the gym make a big difference.

Before your workout

  • Remove makeup, or keep it minimal. Sweat mixed with heavy makeup can feel clogged.
  • Wash your face if it has a lot of sunscreen, oil or dust from the commute.
  • Apply a light moisturiser if your skin feels dry.
  • Tie hair back so it stays off your face.
  • Training outdoors? Apply sunscreen.

During your workout

  • Use a clean towel to blot, not rub, sweat from your face.
  • Keep hands off your face after touching equipment.
  • Wipe down equipment before and after use, as your gym asks.
  • Use your own mat if you can.
  • Drink water through the session.

After your workout

  1. Shower soon, or at least rinse your face if you cannot shower right away.
  2. Cleanse gently with lukewarm water, not very hot water.
  3. Change out of sweaty clothes as soon as you can.
  4. Moisturise face and body.
  5. Apply sunscreen if you are heading outside during the day.

Gym bag checklist

  • Clean towel (one for face, one for body if possible)
  • Water bottle
  • Gentle face wash
  • Moisturiser and sunscreen
  • Fresh clothes and socks
  • Slippers for the shower
  • Hair ties

Body skin

  • Wear breathable fabrics that wick sweat.
  • Wash gym clothes after every use.
  • Dry off fully, especially in skin folds and between toes.
  • Wear slippers in shared showers.

Food and recovery

  • Eat balanced meals with protein, such as dal, paneer, eggs or sprouts.
  • Drink water before, during and after exercise.
  • Sleep well to recover.

Read protein for healthy skin for food ideas.

Common mistakes

  • Working out in full makeup.
  • Sitting in sweaty clothes for hours.
  • Rubbing your face with a dirty towel.
  • Skipping moisturiser after a hot shower.

If you notice rashes, itching between toes or breakouts that do not settle, see a doctor or dermatologist.

Prefer home workouts or running? Read exercise for glowing skin and skincare for runners.

A plan that includes exercise

The Theraglam Glow Scan turns 3 photos and a short quiz into a personal skin routine with helpful ingredients, a diet and water plan, exercises with pictures, face massage moves and a daily to-do list. It is a one-time payment of Rs 599.

Quick questions

Should I wash my face before the gym? If you are wearing makeup or heavy sunscreen, yes. Otherwise, a rinse is enough.

What if I cannot shower right after? Rinse your face, change clothes and shower as soon as you can.

Start my Glow Scan: 3 photos and a short quiz become your personal skin, diet and face massage plan, sent by email within about 2 hours. Rs 599, one time.

Glow Scan and this article give skincare and lifestyle guidance, not medical advice. For a skin or health condition, please see a doctor or dermatologist.

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