Interview body language tips

by Michael Cheary

It can take anywhere between five and 30 seconds for a person to form an opinion of you…

First impressions are not only vital to the success of your interview, they’re also nearly impossible to change. And whilst preparing for common interview questions is a key part of nailing the interview, your body language might be saying more than your answers.

To make sure you don’t end your interview before it’s even begun, here’s our guide to the dos and don’ts of interview body language.

What is body language?

Body language is the unspoken element of communication that we use to reveal our true feelings and emotions. It includes our gestures, facial expressions, and posture.

In a high-stakes environment like a job interview, your words might say ‘I’m confident and capable,’ but if you’re slumped in your chair with your arms folded, your body is screaming, ‘I’d rather be anywhere else.’

Understanding these cues is essential because trust is often built on non-verbal alignment. If your body language backs up what you’re saying, the Interviewer is far more likely to believe in your potential.

Why is body language important at an interview?

Body language plays a huge role in shaping first impressions, often before you’ve managed to say a word. In a job interview, it’s not just what you say that counts, but how you present yourself while saying it. Interviewers pay close attention to these non-verbal signals because they can reveal a lot about your attitude and professionalism.

Here’s why good body language matters:

• Shows confidence: Sitting tall and maintaining eye contact highlights that you’re at ease with the situation.
• Demonstrates enthusiasm: Engaged posture and an open expression let the interviewer know you’re interested in the role.
• Builds credibility: When your words and actions match, you appear more trustworthy and genuine.
• Improves connection: Approachable gestures, like a relaxed smile or open body language, make it easier to establish rapport.
• Helps you stand out: Strong non-verbal cues can set you apart from others who may not pay attention to these details.

Body language examples

Not sure what body language actually means in an interview? Here are some examples of body language that interviewers may notice:

• Handshake: The firmness and style of your handshake.
• Eye contact: How naturally and consistently you maintain eye contact.
• Posture: Whether you sit upright, slouch, or lean forward.
• Facial expressions: Smiling, frowning, or showing a neutral expression.
• Hand movements: Gestures, fidgeting, or keeping hands still.
• Head movements: Nodding, tilting, or shaking your head.
• Feet placement: Whether your feet are still, tapping, or crossed.
• Mirroring: Subtle imitation of the interviewer’s body language.

Positive interview body language

Want to win them over without saying a word? Here is how to present yourself as the ideal new hire:

1. Walk in confidently– It’s important you look as professional as possible from the outset. As soon as you walk into the building you’ll begin to be judged on your behaviour. There are even instances where recruiters watch from their office as candidates arrive, to see how their body language changes.
2. Deliver a firm handshake – Come on too weak and you’ll seem submissive, but come on too strong and you could be seen to be trying too hard. Keep it firm, but try not to crush their fingers. Finally, to avoid awkward situations, always remember to let go.
3. Sit up straight– Avoid being too stiff, but try to sit up straight, keeping the small of your back against the chair. Keep your legs straight and as still as possible. It’s OK to lean forward slightly every so often, as it shows the interviewer that you’re listening, but don’t overdo it.
4. Keep eye contact – Maintaining eye contact shows the interviewer you’re not intimidated, and that you’re taking everything in. If you feel uncomfortable, look away for a few seconds or try looking at their nose. Around 10 seconds of good eye contact at a time is a good guideline.
5. Smile– Recruiters seldom employ miserable people. It’s OK to be nervous, but something as simple as a smile will make you look more relaxed, comfortable and personable. To put it simply, it will make you more likeable.
6. Watch your hands– It’s fine to be animated and gesticulate with your hands to make a point, but don’t go overboard. Keep your arms uncrossed and your hands away from your face (touching your nose or ear is sometimes said to indicate lying). If you’re worried about keeping still, ask if you can take notes. It makes you look like you’re paying attention, and also keeps your hands busy.

Other things to do: turn your phone off, keep your head up, keep your feet still.

How to: deal with stress in an interview

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Negative interview body language

Just as there are ways to shine, there are plenty of ways to accidentally dim your light. Avoid these common pitfalls:

1. Be overconfident– Arrogance is not a good look. Walking into an interview thinking that you’ve already got the job can be detrimental. Remember: arrogance and confidence is not the same thing.
2. Offer a weak handshake – A weak handshake not only indicates a lack of confidence, it can also be very awkward. Try and mirror your interviewer’s handshake, and apply the same amount of pressure. Seems obvious, but you’d be surprised how many people get this wrong. N.B. It is never acceptable to fist-bump an interviewer – explosion or no explosion.
3. Slouch– Bad posture can make you look bored and uninterested. The same goes for crossing your arms and legs. Ok, so you might just be cold, but this can often be seen negatively. Effectively, you are closing yourself off from the situation.
4. Stare – It’s always important to maintain eye contact, but there’s definitely a limit. Don’t make it too intense. There’s a fine line between being attentive and being frightening. Finally, always remember to blink.
5. Play with your pen/hair – Really think about this one. It seems so obvious, but as with most body language, you often don’t know you’re doing it. Be aware of any bad habits you have before your interview, and keep them in the back of your mind. If you’re not aware of any, try asking a few (good) friends. Just try not to take it personally…
6. Fidget – Try to avoid moving around too much. Nervously moving your feet or constantly changing position will only make you look awkward and uncomfortable. Whilst it’s important not to look too wooden, fidgeting can be just as bad.

Other things not to do: chew gum, keep your hands in your pockets, zone out, tap your finger, tap your pen, go in for a hug.

Common job interview mistakes (and how to avoid them)

12 things you should never do at an interview

Reading your interviewer’s body language

An interview is a two-way street. While you’re focusing on your own posture, keep an eye on the Hiring Manager to gauge how the conversation is going.

If they are leaning in and nodding, you’re on the right track – keep doing what you’re doing. If they start looking around the room, checking their watch, or crossing their arms, you might be losing them. This is your cue to change tactics. Try asking a question to re-engage them, or wrap up your current answer more concisely.

You can also use a technique called ‘mirroring’. This involves subtly copying the interviewer’s body language. If they lean back and relax, you do the same. This builds subconscious rapport and makes the interaction feel more like a conversation between equals. Just don’t mimic every scratch and cough, or it’ll get weird. Fast.

How to tell if an interview went well (or badly)

Body language tips for a video interview

In 2026, remote interviews are standard practice. However, just because you aren’t in the same room doesn’t mean body language stops mattering. In fact, it might matter even more.

Here is how to ace the non-verbal side of a Zoom or Teams call:

• Look at the camera, not the screen: This is the video equivalent of eye contact. If you look at the face on your screen, you appear to be looking down. Look at the lens to connect.
• Frame yourself correctly: We want to see your head and shoulders, not an extreme close-up of your forehead. Sit back enough so your hand gestures are visible.
• Nod more than usual: On video, audio delays can happen. Verbal cues like ‘mhm’ or ‘yeah’ can cut off the speaker’s audio. A clear, visual nod shows you are listening without interrupting the flow.
• Check your lighting: If you’re a silhouette, they can’t see your facial expressions. Face a window or a lamp so your enthusiasm is visible.

Video interview tips

Telephone interview tips

Final thoughts

The old adage that ‘actions speak louder than words’ may seem cliché, but when more than 60% of first impressions are formed by body language, it should definitely be a key part of your interview preparation.

This doesn’t mean you need to practise in front of the mirror for hours, but keeping the above dos and don’ts in mind before and during your interview will definitely improve the way you present yourself. After all, you might be committing a number of the above body language faux-pas, without even realising it.

The prospective employer already thinks you can do the job on paper. Now’s your chance to show them you can do it in person.

How to prepare for an interview

How to deal with interview rejection

Frequently asked questions

What should I do if I struggle with eye contact?

If you find direct eye contact overwhelming or you are neurodivergent, don’t force yourself to stare. Focus on a spot just above the interviewer’s eyes or between their eyebrows. In a video interview, looking at the camera lens is actually easier and counts as perfect eye contact.

Should I shake hands if I have cultural or religious objections?

Absolutely not. If your culture or religion prohibits shaking hands with the opposite sex, or if you simply prefer not to for health reasons, that is perfectly acceptable. A polite nod, a hand on your heart, or a simple ‘I don’t shake hands, but it is lovely to meet you’ is professional and respectful.

Does my outfit count as body language?

In a way, yes. If you are wearing uncomfortable clothes, your body language will scream ‘discomfort’. You’ll fidget, pull at collars, or sit stiffly. Wear something that makes you feel professional but allows you to breathe.

What to wear for an interview

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