January 13, 2025
5 Pro Tips for Improving Your Interview Body Language
You’ve honed your elevator pitch, you can talk in detail about your resume, and you have an ambitious five-year career plan...but have you given much thought to your body language?
The importance of body language can’t be understated, especially in professional settings. Nonverbal communication makes up 55% of our communication and research tells us that first impressions are formed within 7-30 seconds. When it comes to a job interview, you have a bit more time, but not much—a Forbes article reports that 33% of interviewers decide within the first 90 seconds whether they’ll hire a candidate. And a CareerBuilder survey of more than 2,600 hiring managers found that more than half of respondents said they know within the first five minutes of an interview if a candidate is a good fit for a position based on the nonverbal cues in their body language.
Body language mistakes usually happen because we’re nervous, which is normal. And the best way to minimize those nerves is through solid preparation. Here are five body language tips that can help you be mindful of nonverbal cues and appear calm and confident during a job interview.
Body Language Tip #1: Set the Tone
Your opening handshake will set the tone for the rest of the interview. Start by looking your interviewer in the eye, smiling, and giving them a 2-5 second firm handshake. If your interviewer doesn’t offer a handshake, go ahead and initiate, as that shows your openness and willingness to engage. If you’re sitting down when the interviewer walks into the room, stand up and offer your hand. Keep your opposite hand unclenched and out of your pocket.
In a virtual interview, of course, the handshake is eliminated, but you should still consider your body language. Position your camera at eye level, look directly into it, and join the call a minute or two before your scheduled time. Keep in mind that a genuine smile conveys warmth and enthusiasm and makes you appear more approachable to the interviewer.
Pro Tip: If you suffer from untimely clammy hands, a few dabs of alcohol-based sanitizer will temporarily dry them up.
Body Language Tip #2: Pay Attention to Your Posture
The best way to maintain good posture during your interview is to sit up straight with your back against the backrest, as if a string were tied from the top of your head to the ceiling. You want your spine to be neutral and relaxed—if you try too hard to sit straight you may look stiff and tense. Let your arms rest at your sides or in your lap. Crossing your arms can send the message that you’re uncomfortable, closed off, or overly defensive. Try mirroring your interviewer’s posture. If he or she is leaning forward, do the same. This suggests that you’re earnest and open to partnership. Either way, avoid leaning all the way back in your chair as that can come across as too cavalier.
Good posture enhances your professionalism during virtual interviews, as well. Sit up straight to project confidence and attentiveness.
Pro Tip: If possible, sit at an angle from your interviewer rather than straight across from them, as that will feel friendlier and less confrontational.
Body Language Tip #3: Make Eye Contact
Multiple studies from sources such as Forbes and Harvard Business Review show that strong eye contact increases likeability and trustworthiness. And that previously mentioned CareerBuilder survey found that 67% of hiring managers say failure to make eye contact is a top job interview faux pas. Shifty eyes, looking at the floor, or staring at other things in the room may convey disinterest and can make you seem timid or untrustworthy. On the other hand, too much eye contact can come off as creepy or aggressive.
If your interview is online, look directly into your computer’s camera. To maintain a natural and amicable level of eye contact, pretend that your interviewer is a dear friend or family member and listen to them like you’re genuinely interested in what they’re saying. It’s also a good idea to ask them questions about the job to show you’ve done your homework and to determine whether the company is a good fit for you.
Pro Tip: If you’re uncomfortable with extended periods of eye contact, switch it up by looking at your interviewer’s eyebrows or the bridge of their nose. It’s a subtle difference that will make you more relaxed and the interviewer won’t be able to perceive the difference.
Body Language Tip #4: Don’t Fidget
Whether your job interview is in person or virtual, jittery behavior can make you come across as nervous or on edge. Worse, it could distract your interviewer, making it difficult for them to pay attention to what you’re saying. If you have a habit of twirling your hair, fiddling with a pen, or touching your face, practice interviewing in front of a mirror. When answering interview questions, you can incorporate natural hand movements to emphasize points but be careful not to overdo it—too many over-the-top hand gestures can make you seem out of control. When you’re not talking with your hands, keep them folded in your lap.
Virtually, your interviewer will see less of you than if you were in person, so take advantage by sitting on your hands, if necessary! A cluttered desk or messy background can be distracting, so keep the area around you clean and organized.
Pro Tip: Just before you walk into (or log onto) an interview, stop and take several, slow, deep breaths. Count to four as you inhale, and again as you exhale. This will help lower your heart rate and quiet any nervous energy you might be feeling.
Body Language Tip #5: Dress to Impress
The clothing you wear to an interview sends nonverbal cues to your potential employer, too. In fact, a comprehensive analysis of 63 studies found that professional appearance was the most powerful predictor of interview success. Wearing appropriate business attire can automatically improve your posture while casual clothing, like shorts and a t-shirt, is more likely to make you slouch. That’s because your clothing has an impact on your confidence, and that can affect your body language. The way you dress for an interview can also help you establish yourself to an interviewer. Dress so that a potential employer can envision you in the position. And if the position you’re applying for is one that will have direct contact with customers, dress the way you would to meet with a client
While it may be a habit for you to wear sweatpants with a dress shirt for virtual meetings, consider dressing your whole self for an online job interview as this can help to improve your posture.
Pro Tip: If you’re not sure about a potential employer’s dress code, err on the side of professional. If you’re interviewing for a company with a relaxed or casual dress code, you can dress to fit in, but don’t go too casual. Regardless of the environment, flip flops and shorts or ripped jeans are never a good idea.
Read: Virtual Interview Etiquette for Candidates and Interviewers
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