What we say — and how we say it — isn’t the only key to a successful job interview. What we don’t say (or, rather, what we convey with non-verbal cues) is just as — or perhaps even more — important.
In fact, in any kind of interpersonal interaction, psychologist and researcher Albert Mehrabian claims that 7% of what we communicate is through spoken word, 38% through tone of voice and, astonishingly, 55% through body language.
Now, mastering the art of body language for interview success might seem intimidating, but with our collection of interview body language tips and strategies, it will be easy-peasy, lemon-squeezy.
What is body language?
Body language refers to the physical behaviors, expressions and mannerisms that we use, both consciously and subconsciously, to communicate our feelings and intentions.
Whether we’re aware of the non-verbal cues we make when interacting with others, they send strong — and very clear — messages. And in an interview setting, these messages have the power to make or break our connection with hiring managers and potential employers.
The importance of body language during a job interview
When used correctly, your body language during an interview can ensure that:
- You make the right first impression, which can influence how the interviewer perceives your qualifications and overall fit for the job.
- You build rapport with interviewers, which helps form the foundations for a positive connection and pave the way for a better overall interaction.
- You show confidence, which helps you perform better in the interview, while it also helps you better articulate your experience and qualifications.
- You demonstrate professionalism, which provides interviewers with a measure on how well you carry yourself at work and future job performance.
- You express enthusiasm, which displays your genuine interest in the job, thereby increasing your chances of being selected for the position.
Body language tips for your next interview
So, how do you use body language to your advantage in an interview — to, ultimately, land the job? These proven tips will give you a head start:
1. Make eye contact
But don’t make it a staring contest — the last thing you want is to creep out the interviewer!
A good rule of thumb is to maintain eye contact for about 60–70% of the interview, breaking your gaze occasionally and strategically to look at your surroundings, notes and résumé.
For some people, making eye contact can feel uncomfortable or even intimidating, but it’s important for demonstrating your confidence and interest, while it also conveys trust. If you’re struggling, draw an (imaginary) inverted triangle on the interviewer’s face around their eyes and mouth, and change your gaze from one point of the triangle to another every 5–10 seconds.
2. Avoid fidgeting
Job interviews have a funny way of making us nervous wrecks. To release some of that nervousness, we might start fidgeting subconsciously: twiddling our thumbs, tapping the table, shaking our legs, playing with our hair, fiddling with a pen…
But doing so achieves two things: it distracts the hiring manager, and it makes your interview nerves obvious.
One way to keep yourself from fidgeting is to clasp your hands together, while you might also consider talking with your hands — that is to say: make (appropriate) gestures with your hands while speaking. But don’t go over the top!
3. Give a firm handshake
One of the most crucial things you can do in an interview is to exude confidence, and this begins with the handshake you offer the hiring manager as you enter the room.
The perfect handshake is firm (but not too firm that it feels like you’re attempting to crush the interviewer’s bones), lasts for 2–4 seconds, aims for the web of the other person’s hand, and is complemented with eye contact and a warm smile.
If you can, remember to stand for a handshake — whether you’re a man or a woman, and whether the interviewer is a man or a woman.
PRO TIP
Make sure you follow local customs. For example, it’s customary to bow to each other rather than shake hands in Japan.
4. Don’t cross your arms
In an attempt to keep yourself from fidgeting or gesturing wildly, you might be tempted to cross your arms to keep your hands and gestures under control.
But doing so sends the wrong message to interviewers: you’re defensive, resistant, unfriendly or unengaged. It can also indicate you’re shy, nervous and not at all confident — not the kind of qualities that employers are looking for.
Instead, place your hands on your lap or at your sides, or rest them comfortably on the armrests.
5. Keep your feet planted on the floor
Like your arms, you might be painfully aware of your legs and feet during an interview, not completely sure what to do with them. The best thing to do? Keep your feet firmly planted on the floor.
This keeps you from crossing your legs, which can signal that you’re a little too comfortable — although being comfortable is important, you don’t want to come across as arrogant. When you cross your legs, meanwhile, you’ll be more likely to twitch your crossed leg or even regularly switch between both legs, which will distract the interviewer from what you’re saying.
6. Mirror the interviewer
Mirroring, also known as the chameleon effect, is a great little psychology trick to employ during a job interview. Essentially, it involves matching the body language, tone and expressions of your interviewer — and, when done right, it helps you build rapport, trust and empathy with them, effectively winning them over.
For example, if the interviewer puts their left arm on the table, place your right arm on the table. If they lean forward slightly, do the same. Or if they speak quickly, match their pace.
However, mirroring doesn’t mean mimicking. It’s more subtle and strategic than just copying — or, worse, exaggerating — the interviewer’s every little movement. Meanwhile, you should ideally wait about 40 seconds before mirroring them to make it more natural.
7. Mind your facial expressions
When you’re deeply concentrating on what the interviewer is saying, you might unconsciously, and very innocently, scrunch your eyebrows or purse your lips — but you might come across as angry, annoyed or unfriendly.
Make a conscious effort to mind your facial expressions throughout the interview — particularly if you’re prone to resting b*tch face (like me!) which makes you look like you’re mere seconds away from punching the hiring manager in the face.
A great little trick here is to gently press your tongue against the roof of your mouth (when not speaking yourself, that is) and slightly raise your eyebrows to achieve a much friendlier and more neutral facial expression.
8. Sit up straight
As you sit down to begin your interview, and throughout the entire conversation, make it a point to sit up straight in your chair. If you slouch or hunch, you’ll give the impression that you’re either utterly disinterested or overly confident. (Yes, there is such a thing as too confident: it’s called arrogance.)
Not only does sitting up straight, and generally maintaining good posture, convey confidence, but it also makes you feel more like a leader and in control. That said, don’t remain a statue — there’s nothing more uncomfortable than sitting opposite someone who looks like a mummified corpse.
PRO TIP
Lean forwards slightly to show that you’re listening to what the interviewer is saying and that you’re engaged in the conversation.
9. Listen actively
Active listening is an art — an art that you need to master prior to any job interview. And, done right, it can tick a few boxes for the hiring manager.
Some of the best ways to show that you’re really listening to the interviewer include:
- Nodding occasionally
- Using strategic interjections like “I see” and “uh-huh”
- Repeating back what you just heard and asking if you understood correctly
- Holding your fire — in other words: not interrupting the interviewer
10. Smile
A smile, they say, goes a long way. And in job interviews, this is certainly true. Indeed, smiling throughout your interview shows that you’re friendly, down-to-earth, sociable and genuinely happy to be there.
Be careful not to overdo it, though. Too much smiling can make you seem insincere and that you’re simply putting on a show for the interviewer’s benefit, while it can also make you seem less intelligent.
Meanwhile, only smile when it’s appropriate. For example, you might want to drop your smile if the interviewer tells you the position became available because the last person to hold it died suddenly. (Yes, things turned dark quickly.)
Body language and remote interviews
While a remote interview makes it more challenging to communicate using body language, it’s still doable. You just need to adapt it for the particular situation.
For example, you won’t be able to make direct eye contact with the other person, but you can look into your camera to imitate eye contact.
In general, though, you’ll need to follow the same principles and guidelines as you would if you were interviewing in person. In fact, hiring managers will typically be more likely to notice your on-screen body language, especially any blunders, as it’s really the only thing they can see.
Moral of the story? Don’t think that, just because you’re interviewing via video, your body language doesn’t matter. It does — and probably a lot more than if you were sitting in the same room as the interviewer.
FAQs about interview body language
Still got questions about interview body language that we haven’t already covered? Check out these three frequently asked questions:
How can I decipher the interviewer’s own body language?
While there’s no way to tell what exactly the interviewer is thinking, you’ll be able to pick up on their own non-verbal cues, if you train yourself on recognizing them. For example, if they stop taking notes, it can signal that they’re bored. If they regularly nod or tilt their head forward, it can indicate their agreement or interest.
What are some examples of inappropriate body language?
Some examples of inappropriate body language in a job interview include touching the interviewer on the arm or hand when speaking, fiddling with the contents of their desk, or otherwise invading their personal space.
Which jobs require confident body language?
Many jobs require confident body language. For example, a salesperson will need to expertly use their body language to convince a customer to buy something. Likewise, a senior manager can use body language when closing a deal.
Key takeaways
While careful preparation for a job interview, and what you say and how you say it during the meeting, can almost certainly guarantee a positive outcome, your body language can also play an important part in your job search success.
To sum up:
- When used correctly, your body language can signal to employers that you’re confident, professional and genuinely interested in the job you’re interviewing for.
- It also helps you build rapport and a connection with interviewers, who will then be more inclined to proceed with your application.
- Some interview body language tips to keep in mind include maintaining eye contact, smiling, giving a firm handshake, and subtly mirroring the interviewers.
- For virtual interviews, you’ll need to follow the same body language principles for in-person interviews, with some minor adjustments.
Got a question, or want to share your own tried-and-tested interview body language tips? Let us know in the comments section below.
This article is a complete update of an earlier version originally published in 2017.