These quick, powerful body language job interview tips will help you stand out and land the job
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The interviewer looks up as you enter the room for a job interview. Now count slowly to seven. In that amount of time, you will have been evaluated, and decisions will have been made about your credibility, trustworthiness, confidence and competence.
Making a strong first impression in a job interview is crucial—those initial moments set the tone for everything that follows. While you can’t control how quickly people form opinions, you can influence what they perceive. And it’s not about what you say—it’s about what you don’t say. Your body language does the talking.
A weak first impression can be hard to overcome, no matter how solid your credentials. Whether you’re interviewing in person or online, here are key body language tips for interviews that will help you stand out:
1. Adjust your attitude
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People pick up on your attitude instantly. Before you enter an office or log into a virtual meeting, make a conscious choice about the attitude you want to project. Attitudes that attract people include friendly, happy, receptive, patient, approachable, welcoming, helpful and curious. Off-putting attitudes include anger, impatience, boredom, arrogance, fear, discouragement and suspicion. Authenticity matters—trying too hard to impress can sometimes work against you.
2. Stand (or sit) tall
Your body language reflects your emotions, but it also influences them. In an in-person interview, standing straight, pulling your shoulders back and holding your head high projects confidence and credibility. In a virtual meeting, sit up straight, position your camera at eye level and avoid slouching to convey the same sense of assurance.
3. Smile
A smile is an invitation, a sign of welcome. It says, “I’m friendly and approachable.” Smiling influences how people respond to you. The human brain prefers happy faces, recognizing them more quickly than negative expressions. In a virtual interview, a warm, natural smile when greeting your interviewer helps bridge the digital gap.
4. Make eye contact
Looking at someone’s eyes transmits energy and indicates interest and openness. In person, improve your eye contact by looking into the interviewer’s eyes long enough to notice their colour. In a virtual setting, looking directly at the camera when speaking creates the same effect.
5. Raise your eyebrows
Opening your eyes slightly more than normal simulates the “eyebrow flash,” a universal signal of recognition and acknowledgment. This small movement makes you appear more engaged and enthusiastic.
6. Lean in slightly
Leaning forward shows you’re engaged and interested. People naturally lean toward those they like or agree with. In a virtual interview, avoid sitting too far from the camera—position yourself so your upper body is visible, and lean in slightly when listening or responding.
7. Shake hands – or find an alternative
In person, a handshake remains a powerful way to establish rapport. Just make sure you have a firm—but not bone-crushing—grip with palm-to-palm and web-to-web contact. In a virtual interview, you won’t have this option, but you can achieve a similar effect with a warm greeting, a confident nod and a well-paced introduction.
Every job interview is an opportunity to refine your body language skills at making a positive first impression. Whether you’re shaking hands in a boardroom or logging in from your home office, you have just seven seconds—but if you handle it well, seven seconds are all you need.
Dr. Carol Kinsey Goman is an expert in nonverbal communication, body language, and leadership presence. She is a speaker, author, and executive coach who works with business leaders and organizations to improve their communication and leadership skills. Goman has written several books, including STAND OUT: How to Build Your Leadership Presence, which explores how nonverbal cues impact leadership effectiveness. With a background in psychology, she combines research in neuroscience with practical insights to help leaders understand the power of body language in building trust, influencing others, and fostering collaboration.
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