Packing a gym bag may look like a simple task, but trust me it can impact your workout session heavily. Not having the essential items in the gym bag can make you feel like you are working on a desktop without a mouse.
Well, it is a simple task but it can turn out to be a hectic task if you do not know what things you need to have in the gym bag, chances are you will not put essential items in your gym bag.
In most cases, you might underpack your gym bag and realize that only after going to the gym, which may not seem to be a big deal but trust me it feels quite frustrating if you leave the necessary things you will need at the gym at home.
People who are training for some time usually know what things they will need in each session and pack their essentials in the gym bag. The problem usually occurs with beginners as they do not have a clear idea about gym bag essential items.
Do not worry in this article I am going to describe everything in detail so that you do not need to go through the hassle that I went through initially while putting the right things in my gym bag.
Before I start discussing what you need to put in your gym bag, you need to know how to choose the right kind of gym bag and then worry about gym bag essential items.
Contents
What kind of gym bag should you choose?
If you scroll through the internet, you can find different types of gym bags which can create a bit of confusion.
I faced the same problem of choosing the right kind of gym bag to put my gym essentials on my initial days of training.
Usually, you will find two types of gym bags. One has shoulder straps, and the other does not have straps, which you need to carry like a briefcase.
When buying gym bags, always go for the strapped ones. The only reason I am telling you that is because it is very comfortable and convenient to put a gym bag on the shoulder rather than move around by holding it.
I have not found any significant quality difference between high-priced gym bags and average-priced gym bags. Yes, the pricey ones look better and have some charm to them, but the difference is not that significant, which justifies the price.
So, I would not suggest you go for a high-end gym bag; just buy a good-quality one unless you have no problem with spending.
The main problem in choosing the gym bag comes when choosing the size of the gym bag. If you do not know what size will be perfect for you, then you will either buy the larger size or the smaller.
The gym bag size will not be the same for everyone. When I buy a gym bag, I always consider if my shoes will fit comfortably in the bag or not. If my shoe can fit then I check if my other gym bag essential items will fit into that or not.
You can also use the same formula. Just check if your shoes will fit or not, and after fitting your shoes if there is extra space in which you can fit your other essential gym bag items like towels and gym belts then you are good to go.
Also, another thing I check while choosing the right gym bag is there are at least two or three pockets where I can put my headphones and wallet.
If those criteria are met, I consider that the idle size for me. If you tend to follow size charts, then go for 28 or 32 inches, unless you are a big guy with a long foot.
Make sure the bag you choose is durable, you can check the reviews if you are purchasing online. Choose a gym bag that is made out of water-resistant material.
Check a few because if you do so you can get a good deal there are gym bags where there are separate compartments where you can put your shaker bottles.
Some bags even have thermal compartments where you can put your pre-workout or post-workout meals or post-workout snacks. If you are getting a good deal by pushing your budget a bit then you can consider these kinds of gym bags.
Gym Bag Essentials
When packing your gym bag, there are certain things that you should always carry with you to the gym. From my personal experience, there are 5 essential items you should bring with you to the gym. The things are:
Gym Towel
A gym towel is a must-have thing you should put in your gym bag. It is non-negotiable. A gym towel is not only for cleaning your sweat but also for maintaining hygiene in the gym.
One of the must-follow gym etiquette rules is that if you sweat, then put the towel on the instrument you are using or clean it after use. Leaving behind sweat marks is bad manners. There are also other etiquettes, which you can check out in this article, “Gym Etiquette You Must Follow.”
Some gyms provide towels, but I like to carry my own. Any kind of towel will do but I like microfiber towels as they get dry fast. If you want, you can also use cotton towels.
You do not need to carry very big towels. Medium-sized towels are the best for gym use. After each gym session, put it out of the bag for a wash before the next session. If you shower in the gym, then you should carry two towels in your gym bag, as you would not want to use a sweaty towel for drying your body.
Gym towels are one of the gym bag essentials that you can not compromise with.
Lifting Shoes
Gym shoes are another must-have thing in your gym bag. They provide assistance in different exercises.
If you are serious about your training, then you can go for lifting shoes; otherwise, any flat-soul shoe will do the work.
However, I would recommend you buy a good pair of lifting shoes, as sometimes normal shoe skits are not appropriate for certain exercises. Don’t be the guy who wears flip flops in the gym.
Recently, I started wearing crocks instead of shoes. To my surprise, it feels really good. The first time I saw someone using Crock’s was IFBB Pro Jared Feather.
Me and my brother are both fans of Jared Feather so we bought a pair of crocks each for trying out and I feel really comfortable wearing it to my workout sessions.
I am not telling you to do the same, just thought it was something interesting that I should share with you guys.
When using normal shoes, check if those skits or not. Never wear shoes that slip, as it might cause injury.
Supporting Gears
Almost every begineer has this question “Do I need supporting gear?”
Yes, you absolutely do. To supporting gears is not something that is optinonal it is a must thing that you need to invest in.
Supporting gears not only improves your traning session but also it helps in protecting your joints and muscles. You do not need every kind of exercise supporting gears but some common ones are must like lifting belts, knee/arm sleeves, etc.
Depending on your workout session, you should put the supporting gear in the gym bag. You do not need to carry all the gear in the bag. For example, you will not need wrist straps on a leg day.
There are many supporting gears, and if you are a beginner, then you might feel confused about what to buy.
You need a maximum of 3/4 supporting gear to assist you in the exercises. The supporting gear that I mentioned here can improve your training significantly.
Consider them as the gym bag essentials that can uplift your gym session.
Lifting Straps
One of the best-supporting gears that was created for gym rats is the lifting straps. Lifting straps are usually used for back exercises to minimize the usage of forearm muscles.
It is mainly used because, in back exercises, your forearms also get engaged heavily. The forearms are a small group of muscles compared to the back muscles. When training back, the forearm muscle gets fatigued faster than the back muscle. To reduce the engagement of the forearms, lifting straps are used.
There are a few types of lifting straps. When buying one, you should choose among these three, as they are the most popular and effective.
- Regular Lifting Strap: You wrap it on the wrist and loop the excess portion to the attachment that you are going to use for a particular exercise. It is quite effective but the problem is looping it over the attachment with one hand feels a bit challenging.
- 8 Loop Strap: It is called that because it looks like the number 8. It is quite easy to use and very effective. You just need to place your hands inside the loops. However, taking out the hands sometimes feels challenging.
- Versa Gripps: It is the easiest to use among the three. There is a hook-like shape in front of the grip which you just need to put over the attachment. It looks like a hand glove.
If you ask me, I would suggest you go for Versa Gripps as it is easier to use and also has the functionality of the other two. You should carry the straps on your pulling exercise days.
Lifting belts
Lifting belts are a must-have thing in the gym bag. When you perform the compound exercise you must wear lifting belts so that your lower back remains more stable, especially on deadlifts and squats.
There are different kinds of gym belts. Usually, gym belts that are commonly used are made of leather, nylon, and neoprene material. Also, there are hook systems in some gym belts others have strap systems.
I personally like the lifting belts that have hooks as they remain more stable but you can also go for other types also. Use any type that you feel comfortable with.
It is unrelated to this article but let me teach you a trick so that you can wear gym belts correctly. The gym belt should be wrapped around your belly button area. The mistake beginners make is either they wrap it too tightly or leave it loose
To fix that wrap the belt tightly and then check if two of your fingers can be inserted from the top. If not then you have wrapped it way too tightly, loosen it a bit.
Lifting belts are a must item you should keep in your gym bag, it is one of the gym bag essentials that not only will assist you in the exercise but will also prevent injuries.
Knee/Arm Sleeves
The sleeves are great supporting gear. They reduce the stresses on the joint to a greater margin.
When you are training your chest, you should carry arm sleeves, and on leg days, put the knee sleeves in your gym bag.
In my earlier training days, I did not use sleeves, but after some time, I realized I made a mistake by not using sleeves in some exercises. I felt a good amount of pain one day after doing dumbbell presses for Chest.
I also injured my left leg as my form broke while performing squats as I was feeling exhausted. My left leg was sore for a few days, and I felt pain in my knee joint.
I stopped doing squats for some time, and when I reintroduced squats into my routine, I started using knee sleeves. Till now, there have been no issues with performing squats.
Two lessons I learned are that I should not perform squats for more than 10–12 reps and that I must use sleeves when performing them.
So do not make mistakes like me, and use sleeves to keep your joints stress-free and carry them with you on your chest and leg days.
Workout Cloth
Who would want to leave the gym all sweaty? You should definitely have a separate pair workout clothes.
Change it before the workout, and when your workout is complete, change back to your regular clothes in the locker room.
When you workout, you will sweat, so to maintain personal hygiene, always take a shower at the gym or at least change your clothes before leaving the gym.
Do not forget to bring innerwear, as it will also get sweaty. After the gym, when I go home, I always put the workout clothes in the washing machine, wash them in the morning, and leave them for drying.
Usually, 2 pairs of workout clothes are all you will need to wear in the gym in rotation.
Water Bottle
Hydration is a must-do when you exercise. If you are dehydrated, there is a high chance that your muscles will get pulled. So you must stay hydrated during your training session.
When you exercise you lose a lot of fluid from your body which can lead to crams in the muscles, dizziness, and increased fatigue levels. So your hydration checkbox should always remain ticked.
So you must have a water bottle with you. Almost every gym has a water refilling station so you do not need to carry the filled bottle if you want. I do not like to drink from the water faucet so I always carry my own water bottle.
I would recommend that you do not use plastic bottles. Use reusable water bottles. I like to use stainless steel bottles, which can keep the water temperature in control.
If you consume pre-workout or whey during or after your workout then you can also carry a shaker bottle with you.
Other Gym bag Essentials
These items are not a must but you can put them in the gym bag as they can be helpful occasionally.
- A pair of socks: Some people’s feet sweat a lot. If you have that problem, then carry an extra pair of socks so that after a workout you can change them so your feet do not stink.
- Deodorant: Before and after the workout, it comes in very handy, as you will smell nice.
- Headphones: It is a must if you do not like gym music. I prefer listening to podcasts when I am training. You can listen to whatever you like.
Some other items you can carry based on your personal needs. Such as female gymgoers usually carry hair ties or bandanas so that their hair does not disrupt their workouts. You can bring body wash if you take shower in the gym.
However, you do not need to bring fancy things with you to the gym by following others. My exercise partner who is also my childhood friend almost brings his whole closet with him.
From his laptop to his tripod stand he carries everything with him in his gym bag. I think he can, he will carry a heart rate monitor with him.
Well based on your personal needs you can put in some extra things but you do not need to carry unnecessary things with you to the gym.
Let me know what things you carry with you in the gym outside the gym bag essentials and how many days you hit the gym.