If you’re new to the gym (or you’re just looking to streamline your routine), you may have purchased a specialized gym bag to hold all the essentials you need for your workout. But what exactly do you put in your gym bag besides a water bottle and a change of clothes? And does having a bag on hand really make your workout more effective?
Read our comprehensive guide on gym bags to find out why it’s important to bring a gym bag, what to pack, and how being prepared can enhance your workout routine.
The importance of a well-packed gym bag
Just as a well-packed suitcase makes for a more relaxing vacation, a well-thought-out gym bag makes for a more effective workout.
Packing your bag the night before will allow you to hit the ground running when you arrive in the locker room and ensures you have everything you need mid-training (like snacks, a towel, a change of footwear, etc.).
Going to the gym fully prepared will help you start the rest of your day off right, leaving you refreshed, hydrated, and ready to take on whatever comes your way.
What makes a bag a gym bag?
The truth is, any bag you have on hand can serve as a gym bag, but if you’re thinking of investing in a bag specifically for your gym equipment, consider your personal needs and preferences.
For example, if you plan on walking to the gym or taking public transport, a smaller, lighter bag might be best, and a zippered compartment might be handy if you expect to bring home dirty clothes or wet towels.
Pockets help you stay organized, so look for compartments in the right size and shape for your water bottle, yoga mat, extra shoes, etc.
Exercise essentials: A gym-goer’s packing list
While every gym bag is different, there are some essentials that will help you get the most out of any sweat session. Whether you’re just packing the basics (like a water bottle) or adding specialized items (like specialized equipment), consider keeping this packing list handy.
Training wear
Firstly, the king of gym bags, the absolute must-have when starting out: your workout clothes.
It’s important to have a set of clothes that are light, easy to move in, and made from moisture-wicking fabrics like polyester, spandex, bamboo viscose, etc. These moisture-wicking materials work to absorb any sweat that lingers on your skin.
One study found that participants who wore polyester while exercising in a hot room had significantly lower body temperatures than those who wore cotton.This means that the clothes you choose really play a role in keeping you cool.
In addition to your favorite training gear, be sure to bring some sweats (and gym socks!) to warm up in.
Appropriate footwear
Sneakers are another essential item in your gym bag, but the shoes you choose will depend on the type of training you have planned for the day. For example, a pair of running shoes that are safe and effective should have the following characteristics:
- With no toe-to-heel drop (max 6mm), your foot is supported through its natural gait cycle.
- No motion control or stability components (actually just impedes normal foot movement)
- The average weight for males is less than 10 ounces, for females it is less than 8 ounces.
Weightlifters, on the other hand, should consider shoes that are more like bare feet (i.e., without the cushioning of running shoes). This helps the receptors in your feet tell your brain where each muscle is in space, ensuring stability and improving your form.
You might have workouts that require completely different types of shoes. For example, a spin class will require indoor cycling shoes, usually lightweight Velcro-fastened shoes that clip onto the pedals. If you’re swimming in the gym’s pool, you might need flip-flops or aqua shoes. For Pilates or yoga, you don’t need shoes at all. If you don’t like swimming barefoot, don’t forget to bring socks with grips.
Water Bottle
Hydration is essential, especially during exercise that makes you sweat. Drinking water during exercise not only replenishes the fluids lost through sweat, It also improves athletic performance and prevents fatigue.
One study found that athletes who followed a personalized hydration plan jumped significantly farther, tracked moving objects much faster, and experienced faster heart rate recovery after exercise.
So make sure to pack a reusable water bottle in your gym bag – not only is it better for the environment, but you can also refill it at the gym’s water dispenser when needed.
Exposure to this chemical, which is often found in plastics, can increase the risk of type 2 diabetes, elevated blood pressure and cardiovascular disease, so BPA-free bottles are ideal.
towel
Towels are an often overlooked gym bag essential, but they go a long way when it comes to maintaining hygiene and comfort. If you’ve ever noticed a sweaty face on the treadmill or tried to grip a weight with slippery hands, you know what we mean.
Any towel or washcloth will do, but make sure it’s relatively small and absorbent.
Personal Hygiene Essentials
When packing your gym bag, don’t forget the hero products that will help you keep looking good And the smell To refresh yourself after exercise, some items worth packing include:
- deodorant
- Face Wipe
- Change of clothes
- Dry shampoo
- hairbrush
- Hair ties
- Lip balm
- Shampoo, conditioner, and body wash (if you shower at the gym and want to use your own products)
Your future self will thank you for the rest of your day.
Headphones
A good workout soundtrack is a must for any gym-goer. Interestingly, the benefits of music at the gym are scientifically backed: Music improves physical performance by delaying fatigue and increasing your ability to work. It also boosts serotonin levels during your workout.
Make sure you charge it and bring headphones – wireless headphones are great for traveling (especially if you have heavy gear).
snack
It’s never a bad idea to pack snacks in your gym bag, as you might run out of energy during your workout and need to refuel.
During exercise, it’s best to eat foods that are high in carbohydrates (for quick energy) and easy on the stomach. A banana, an oatmeal bar, or a handful of dates are great choices.
Fitness Accessories
Depending on the workout that day, you may also need to bring personal equipment such as boxing gloves, skipping rope, resistance bands, Pilates ball, ankle weights, etc.
Additionally, don’t forget to charge and bring wearable technology (if you want to track your workout stats), this could be a heart rate monitor, pedometer, or mile-tracking watch for runners.
If you’re attending a yoga class, be sure to bring a mat and consider buying a gym bag with a mat strap or space to put a mat in. Similarly, if you plan on swimming, a swim cap and goggles will come in handy.
Keep your inventory stocked: Pro packing tips
Sometimes nothing motivates you to workout more than having everything you need in your gym bag. The peace of mind that comes with knowing you have everything you need helps you stay focused without distractions.
But to get the most out of your bag’s benefits, it’s important to be consistent and bring it with you every time you go to the gym. Why?
You’ve probably heard about the transformative power of habits: When you get into the habit of tackling difficult tasks, you build and strengthen new neural pathways, rewiring your brain so that you naturally handle those tasks.
To solidify a habit’s neural pathway, you create a cue that prompts it and a reward that follows. In fact, psychologists have found it effective to “stacking” one habit as a cue for another, like doing five push-ups every time you go to the bathroom or meditating while your morning coffee brews.
Packing your gym bag is not only a helpful habit in itself, but it’s also the ultimate habit to pair with your most important habit right now: working out. Having a packed bag ready the night before will make you more motivated to head to the gym (and prepare when you get there).
Not to mention, you can close the habit loop by rewarding yourself after the gym with a delicious protein shake or listening to your favorite podcast on the way home.
Replenishment: How to keep your inventory stocked
To maintain the habit of bringing a fully-equipped bag to the gym, you need to, well, We are full in stock. Check your bag regularly to see what items you are missing.
Additionally, remember to keep your favorite snacks on your shopping list, wash your water bottle regularly, and replace your sweaty clothes with fresh ones after each workout. If you want to try a new class, bring along any necessary equipment (like a yoga mat or spin shoes).
Remember: a bag can only prepare you as much as you prepare it!
Make it a habit with Chuze Fitness
When it’s time to go to the gym, it may be tempting to just grab your key and head out the door, but having everything you need packed in your gym bag will make you feel more prepared, strengthen your training habits, and ultimately improve your performance.
Chuze Fitness encourages you to work towards your fitness goals, one neuropathway a day. Whatever workout you choose, you can put your gym bag essentials to good use with unlimited group fitness classes, from yoga to Zumba to Body Combat. Our amenities also include post-workout rewards, like relaxing Wellness Pod sessions, tanning, or lounging in the steam room or sauna.
Chuze helps you achieve your goals naturally: just bring your bag and we’ll take care of the rest!
source:
University of Delaware. Is it okay if I don’t sweat? https://sites.udel.edu/coe-engex/2017/03/20/no-sweat-no-problem/
University of Florida. How to choose running shoes. https://pmr.med.ufl.edu/wordpress/files/2022/09/Selecting-running-shoes.pdf
Better Health Channel. Exercise – Hydration basics. https://www.betterhealth.vic.gov.au/health/healthyliving/Exercise-the-low-down-on-water-and-payments
Hospital for Special Surgery. Why you should wear different shoes for different types of training. https://www.hss.edu/newsroom_self-shoes-workouts.asp
National Library of Medicine. Individualized hydration plans improve performance for college athletes as they train in-season. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5987390/
Mayo Clinic. What is BPA and what are the concerns about it? https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/bpa/faq-20058331
National Institute of Health. Does listening to music help you exercise better? https://www.center4research.org/can-listening-music-improve-workout/#:~:text=Listening%20to%20music%20while%20exercising,have%20physical%20and%20psychological%20Effects.
Outside Magazine. What to eat during training. https://www.outsideonline.com/health/nutrition/upset-stomach-workout-food-to-eat/
BYU Resource Center. Get into good habits. https://content.byui.edu/file/b8b83119-9acc-4a7b-bc84-efacf9043998/1/Learning-1-2-2.html
Dartmouth College. Want to develop a new healthy habit? Build it up. https://www.dartmouth.edu/wellness/docs/september_archive.pdf
Ani is the VP of Fitness at Chuze Fitness where she oversees the Group Fitness and Team Training division. She has over 25 years of experience in club management, personal training, group exercise and instructor training. Ani lives in San Diego, California with her husband and son and loves hot yoga, snowboarding and all things wellness.
