Filming yourself in the gym can be an awkward endeavor. Will everyone think you’re trying to be an influencer? Are you inadvertently including other gym-goers in your shot? Thanks to recent instances of poor gym etiquette caught on camera (and clips of social media users staging combative interactions for likes), figuring out how to film yourself exercising in a public space can feel like a workout in itself.

When it comes to improvement and injury prevention though, there’s a good reason to overcome that embarrassment and tap the record button.

“Filming your workouts allows you to assess your form, identify areas for improvement, and ensure you’re performing exercises safely and effectively,” says Elle Daftarian, a Toronto-based fitness coach and the founder of Forty Forward, a fitness and lifestyle coaching program for women over 35. “It’s also an invaluable tool for tracking progress over time, whether you’re lifting weights, running, or practising tennis.”

Here’s how to use your phone to reach your fitness goals.

How to get set up

Mirrors can be great for doing simple movements such as bicep curls which can be evaluated from a head-on angle. But unless you crane your neck (which can twist your body into an unnatural position and cause strain and discomfort), you’re likely going to struggle with viewing any other exercises from the right angle.

Using your phone’s built-in camera and either propping it up on a stable surface or investing in a simple tripod, you can shoot your workouts from multiple angles to get a full picture of your movement patterns.

Where you set up the camera will be different depending on the exercise. For checking your posture and depth during squats, lunges, and deadlifts, you’ll want a profile view of your body, suggests Daftarian. Shooting those same moves from the front, you can check if your knees are caving inward. If you’re doing multiple sets of an exercise, shift the camera angle between sets to get a more complete picture of how you’re moving.

Your camera is a valuable tool for non-gym sports as well. Setting your phone up on a stretch of pavement or the floor behind a treadmill can help you assess your running form (for concerns such as collapsing arches or landing harder on one leg than the other.) Adding a waterproof case and placing your phone on a pool deck can help you spot ways to tweak your stroke. The same goes for fixing your tennis or golf swing.

Reviewing your footage

Daftarian recommends watching your videos between sets or during breaks in a game. “This gives you time to make immediate corrections before your next attempt,” she says. Just make sure you’re staying aware of your surroundings and stepping out of the way of others while staring at your screen.

When reviewing your videos, look for times when your form or alignment is off, you’re shifting your weight to one side (which may indicate a muscular imbalance) or your range of motion appears limited. A video can also show whether you’re staying consistent with your form from the first rep to the last rep of a set. In strength training, if your form seems to be breaking down in the last few reps, it might be a sign that the weight you’re using is too heavy.

When possible, watch a video of an expert (such as a certified trainer or kinesiologist) performing the exercise first, says Daftarian. You can also download the Strength by Muscle and Motion app, which has videos of more than 1,200 exercises. Then you can compare your video with theirs to see where you may want to make improvements. If you’re working with a trainer, ask them to film themselves doing the exercise or to film you doing a rep under their supervision so they can confirm you’re executing the movement properly.

No trainer? There’s an app for that, too. OnForm allows you to upload videos and analyze your form within the app and works with a variety of activities including weight training, skiing, ice skating, rowing, and climbing. It’s typically a tool for coaches but if you know what to look for, you can use it to fine-tune your own movements. The app Ochy uses AI to provide gait analysis for runners and can offer corrective exercises. SwingVision helps you refine your form on the tennis court.

Sweat etiquette

If you’re recording yourself in a public place such as a gym, a court, or a track, keeping a few etiquette cues in mind can make the filming process more comfortable for everyone.

“Be mindful of your surroundings, avoid filming other gym-goers, and use a small setup to minimize disruption,” says Daftarian. If you think you might be in someone’s way, err on the side of caution and let them know you’re planning to film yourself. Whenever possible, keep others out of your videos. If you do happen to catch someone else in your frame and you’re posting the video to a public place, consider blurring out their face.

If you’re still feeling unsure of yourself, try to visit the gym when it’s less busy.

Some gyms may have policies around taking photos or videos, so it’s a good idea to ask a staff member for permission first.

Most importantly, remember that this is something you’re doing for self-improvement, says Daftarian. “Filming workouts isn’t just for corrections; it’s a motivational tool. Seeing your growth reinforces consistency and builds confidence.”

Alyssa Ages is a journalist and the author of Secrets of Giants: A Journey to Uncover the True Meaning of Strength. She is also a strongman competitor and endurance athlete, as well as a former personal trainer and group fitness instructor.