What to Take to the Gym, According to Fitness Instructors
January is one of my favorite times of year as a spin instructor because I see so many new faces in my classes and I love helping people set up their bikes, develop a routine, and get the most out of their new membership. Even if you’re going to the gym to use equipment you don’t have at home, part of getting the most out of it includes bringing some personal items with you, which is why I always make recommendations on what the ideal gym bag should look like. , too much. According to instructors and pros, whether you’re a beginner, a seasoned gym goer, a personal trainer, a group fitness enthusiast or a combination thereof, here’s what you should pack.
First: the sports bag itself
I want to start by talking about your gym bag. There are many benefits to having a dedicated gym bag. Firstly, it is a motivational boost. I’m one of those people who arranges my outfit every night before I go to bed so that the next morning goes smoother. It relieves a ton of stress because I don’t get tired or rushed rummaging through my closet for something presentable. I feel the same way when organizing my gym bag. When I see it packed and ready to go at the door, I know a lot of the work is already done so I just need to get it done and head to the gym.
“I like to have a backpack with shoes and gym supplies ready so I don’t have to worry about what to pack before going to the gym,” says Christina Phipps, a certified group fitness instructor in Bismarck, North Dakota. “It’s the same thing early in the morning. workouts: I prepare the night before to make the morning easier.”
Madison Bailey, a NASM-certified personal trainer in New York City, says one of the most important things you can bring to the gym, especially if you’re new to working out in public, is some confidence. Even though I’ve been going to the gym my entire adult life as a member and as an instructor for the last four years, I still have to push myself from time to time. It’s scary to see someone who you think is further along in their fitness journey than you or approach an unfamiliar machine for the first time, so whatever you can do to gain some confidence and fake it ’til you make it, is the key point. For me, it’s about looking and feeling my best, so I use a bag that I think is super cute and that I really enjoy taking with me: a fleece fanny pack from Lululemon (currently on sale for $39).
I know it’s not a very large size, so if you’re looking for something that can fit all your gear, accessories, and even clothes and shoes, try Lifehacker senior health editor Beth Skwarecki’s all-time favorite , the Adidas Defender . Spacious and durable, this item will hold everything you need so you’ll feel ready as soon as you step into the gym.
Drinks are next on your list at the gym.
Even if you’ve never been to the gym in your life (yet!), you know that hydration is a key part of any workout, but if you need to hear it from an expert, here’s what Teddy Savage, National Executive Trainer at Planet Fitness has to say: ” Hydration is the most important thing you should think about before, during and after your workout. “Your muscles, heart and mind need cool, refreshing H20 to stay at peak performance and help prevent you from getting sluggish when you need that energy.”
Obviously you’ll need a water bottle, and I’ll just go ahead and tell you right now that my gold standard is the Owala FreeSip . Just like I use my little Lululemon purse to add the appeal that makes me want to take it to the gym, Savage suggests choosing a bottle that’s a “bold and colorful representation of you,” one you’ll want to carry with you. yourself. it’s with pride. FreeSip comes in a variety of colors, so that’s no problem.
I’m obsessed with mine any time of day, but especially at the gym, where the 24 ounce version fits in the cup holder of every coffee machine, keeps my drinks super cold, and is super convenient thanks to its dual spout that can function. as a standard drinker or using the included straw. It opens with the press of a button, so I don’t have to deal with fussy screw caps, and I can easily pour some water between shouts during classes. If you’re riding a cardio machine, you don’t want to waste time or compromise your safety fiddling with the bottle. Feel free to throw a protein shake or some pre-workout powder in there, although it will take some time to figure out which ones you like and want to take with you. Bailey says you may hear talk at some fitness centers about the value of fasting before a workout, but you can ignore that if you’re new and focus on eating before the gym and making sure you have enough water and electrolytes. hand during the session.
Phipps and I are on the same page when it comes to the importance of bringing an often-overlooked beverage in addition to a water bottle: the humble treat. If you see me at the gym early in the morning, you’ll see a Dunkin’ Donuts iced coffee next to me. In the evening you’ll find me with a decadent, overpriced smoothie. Spin class attendees sometimes ask me why I have two drinks, especially when one of them has, heaven forbid, a little sugar, and I’ll tell you the same thing I tell them: because having fun at the gym is Fine. . In fact, it’s mandatory. Rewarding yourself for hard work is a huge motivator, especially if you do it while also doing hard work. If you start to view the gym as something you have to do without pleasure and tasty treats as something you can’t get on your wellness journey, you won’t keep going, no matter how well you pack your bag.
What Gym Pros Recommend Packing in Your Bag
Beyond that, what you take with you largely depends on your goals. Bailey says to never forget your headphones , and it’s true: a good playlist can get you through anything , which is why I always keep an old pair of headphones in my bag.
What else I bring depends on my plan for the day. I almost always have one-pound ankle or wrist weights in my bag to increase the intensity of whatever I do in the cardio room. I also bring my own cable machine attachments, which may seem finicky, but gives me a little peace of mind that I’m not tying someone else’s sweat directly to my body. On leg day, this means I bring my own ankle straps for kickback, while days reserved for arm or back muscles require little arms . Another thing I love about bringing my own cravings is that they are always the same, so I never have to adapt to anything new or change my routine. I’ve also heard stories from friends whose gyms force them to rent cable machine equipment or who train in places where the equipment regularly goes missing, leaving the machine unusable for everyone. You don’t have to buy a whole set of attachments (although you can buy them for as little as $40 ), but having a few of your own for under $20 solves a lot of problems at once.
“Something I find helpful for people is strap lifting,” adds Bailey, who has been training people one-on-one for four years. “I prefer figure eight straps , but that’s just me. However, they cannot simply help you lose weight; you must control the weight all the way to the floor. I like them because most people are stronger than their grip allows. realize.”
In the same vein, don’t forget about stretch tape, says Phipps. You can use the resistance band to stretch and then continue to use it throughout your workout as directed. Of course, your gym most likely has them, but I’ve been to many places where they are in high demand and almost impossible to access during peak hours. It’s small and folds into a bag, so again, consider taking it with you. (I also use mine for hip thrusts by placing it on my hips and hanging two dumbbells to the side. This works just as well as placing a full barbell on my hips and cuts down on the time you might spend waiting for someone else to finish with a larger bar.)
Also throw a multi-device charger in your bag. We’ve already talked about how important it is to be mindful of your headphones, but it’s equally important to keep them charged so they work when you need them, and the same goes for your phone that plays your music and your fitness tracker. When I work out without my Apple Watch, I get really annoyed with myself. As Savage says, “It makes your mind feel like none of this tedious work ever happened,” and while that’s not entirely true , it’s still annoying and a failure in its own way, especially if you’re committed to tracking your progress . I carry a three-in-one charger for my AirPods, Apple Watch, and iPhone. It’s better to spend a few minutes in the locker room and start late than to be left without the technique you need to improve your workout.
Finally, Phipps says you should bring your own towel, and I agree. My secret is that I use a makeup eraser , which is very soft, non-abrasive, absorbs all the moisture instantly, and costs about $14, so it’s comparable to any gym towel on the market. It also folds tiny into my bag or cardio machine cup holder, which I appreciate.