The Ultimate Guide to Packing Your Gym Bag: Must-Haves for a Successful Workout

Have You Ever Wondered What to Bring to the Gym? Let’s talk about some essentials to take to the gym for each workout, and some other handy items to consider keeping in your gym bag…

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For some this may seem like a pretty obvious question. However, if you are new to the gym, it is nice to feel prepared on your first visit and I hope to give you some guidance in regards to that.

Before signing up for a new gym, you want to try and check it out beforehand. It is always a smart idea to organise a walk-through of the gym so you can see what equipment they have, the layout of the gym, and the overall vibe. It needs to be a good fit for you!

Sometimes we do not have the luxury of choosing between multiple different gyms in our area, so your options may be more limited depending on where you live. However, always opt to join a gym that suits your needs. Aim for a gym that is close to you (either home or work) so you do not have to worry about big travel times cutting into your workout.

Generally, if you meet with the manager or gym staff for an initial look-around before joining, they may talk you through the basics to bring. However, this isn’t always the case, so let’s chat about that now…

I recommend having a dedicated “gym bag”. This ensures that all your essentials are always kept in that particular bag and you are less likely to forget things. It also makes it easier to store other items, such as your car keys, during your workout. Try to opt for a gym bag that is washable and breathable! Sweaty gym towels and clothes in your gym bag, even for a short period of time, will eventually make it smell and is unhygienic.

Below are the items I recommended to keep handy when you go to the gym…

Essentials:

• Water bottle:

I always recommend bringing a water bottle with you! It is nicer to be able to drink from your own water bottle rather than a communal drink station. Gyms will usually have water bottles you can purchase, or drink stations around the gym as a backup. But on occasion, there have been a few times the water is out for a couple of hours and I have been thankful that I’ve had my own drink bottle and water with me.

Keeping hydrated is vital during your workout, we lose so much water through sweat, so we need to ensure our body is well hydrated to avoid dehydration. Dehydration can result in decreased performance and energy levels, as well as an increased risk of muscle cramps.

• Gym towel:

Many gyms will not let you work out unless you have a sweat towel with you or you purchase one before entry. This is a hygienic requirement. No one wants to be sweating all over the gym floor without a towel to dry yourself. Some gyms may also provide gym towels upon entry to their members for free as part of their membership benefits, however, I personally always recommend having your own if possible.

• Appropriate shoes:

The type of shoes you wear to the gym will depend on the type of exercise you plan to do. For any sort of cardio, especially running, you want support footwear that will cushion impact. If you are weightlifting, many people find increased performance from flat-soled shoes.

• Appropriate gym clothes:

Working out in suitable clothing is vital to be able to perform at your best. You do not want to feel restricted by your choice of clothing during your workout. Generally, for females - a pair of leggings or shorts, a sports bra, and a singlet or t-shirt if you want can work well. Also don’t forget your gym socks and appropriate underwear. It is ideal to opt for materials that are designed for working out, these are generally moisture-wicking.

It is important to be aware that some gyms do have dress codes. Most gyms will be pretty relaxed with what their members wear within reason (I think this is the way it should be), however, just double-check with your gym just in case.

• Hair ties:

This one is important if you have long hair. You want to ensure your hair is tied back so it does not get in your way, and does not get caught in any machines! Trust me, it can happen! Also, it never feels nice to have sweaty hair on your face or touch your neck!

Ideal:

• Headphones:

Most people like to listen to music when they are working out. This can help keep you motivated and give you a distraction when completing that much-dreaded cardio session. Opt for headphones or earphones that you find comfortable. AirPods are great but can get lost easily and also drop out of your ears with higher-impact activities, so just keep that in mind. Actual over-the-head headphones can get in the way depending on what type of training you are doing. If you can, have both options readily available.

• Smartwatch:

Smartwatches are great for helping you keep track of your workouts. Not only during your workout, but it helps you track your training consistency as well. Most smartwatches allow you to look back at the previous days/months/years, so you can see your previous workout sessions. I love having my smartwatch on me to keep track of my workout duration, and also my heart rate to help me assess my training intensity.

• Personal Care Items:

Freshening up after a workout is ideal, especially if you are heading back to work or somewhere else other than home. You may like to keep some personal care items in a small dedicated travel bag inside a gym bag.

A few recommendations include:

• Deodorant (A MUST!)

• Hairbrush

• Perfume/body spray (just be careful where you spray this as other people may be sensitive to perfumes and body sprays)

• Face cleanser/makeup remover (to ensure the skin is clean, as sweat can contribute to breakouts)

• Face and body moisturiser (to replenish the skin after washing it)

• Shower items, e.g. shampoo, conditioner, body wash, body scrubber, thongs to wear in the shower, towel, etc. (if you opt to shower at the gym)

It is also ideal to have the following:

• Extra underwear and socks

• Change of clothes (including shoes)

• Makeup (if you wear it)

• Spare hair ties (as the ones you were wearing for the gym may be a little sweaty)

• Menstrual products, e.g. tampons, pads, etc. (just in case!)

• Post Workout Snack/Drink:

Now this one is definitely not essential, but if you are on the go, you may like to pack a healthy post-workout snack or drink in your gym bag. A proper meal, ideally within 2 hours of training, is preferable to replenish your carbohydrate stores and promote protein muscle synthesis. However, a protein bar or a protein shake can be an alternative if you do not have the ability to eat for a while after your workout.

If you are opting for a protein bar or similar, aim for one that is made up of whole foods, has minimal ingredients, no added sugars, and has at least 10g of protein per serve.

For protein shakes, I do recommend a whey protein. For our vegetarian and vegan friends or anyone who can’t consume dairy, you could try a suitable alternative, e.g. pea, soy, hemp, rice, etc. I recommend pairing a protein shake or bar with a carbohydrate source if possible to help deliver glucose to the muscles for recovery. A simple carbohydrate source is preferred to get the glucose to the muscles quickly.

Optional Extras:

• Accessory Equipment:

This can include pieces of equipment such as lifting straps, a lifting belt, ankle cable straps, a hip thrust pad, etc.

Now none of these are in any way essential and even many regular gym-goers may not have these in their gym bag. However, if you are more advanced in the gym and are using accessories to improve your lifts, it is worthwhile investing in your own, rather than having to search the gym floor for a worn-out hip thrust pad! Otherwise, most gyms will usually provide the basics, you may just need to do a little searching to find their location, as these things do go walk-about from time to time.

That now summarises a comprehensive but not extensive list of items to consider bringing along to the gym. The “essentials” listed above are must-haves for the gym and I would recommend ensuring they are always in your gym bag. All the others listed are just items to consider. Don’t overcrowd or overfill your gym bag, just keep the items handy that you will need immediately before, after, or during your workout. You don’t want to be lugging around a 10kg gym bag filled with everything you could imagine aside from the kitchen sink!