What to pack for the gym

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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 go to the gym to use equipment you don’t have at home, part of maximizing the benefits is to bring it with you some You should always have personal items with you, which is why I always give you recommendations on what the ideal sports bag should look like. Whether you’re a complete newbie, a seasoned gym rat, a solo trainer, or a… Group fitness enthusiastor a combination, here’s what instructors and pros say you should pack.

First: the gym bag itself

I want to start by talking about your gym bag. There are many benefits to having your own gym bag. Firstly, it is a motivational boost. I’m one of those people who puts together an outfit every night before I go to bed to make the next morning more pleasant. This relieves a lot of stress because I’m not tired and rushed and rummaging through my closet trying to find something presentable. I feel the same way when I set up my gym bag. When I see it at the door packed and ready to be picked up, I know a lot of the work is already done, so I should just go ahead and head to the gym.

“I like to have a backpack with my shoes and exercise essentials on hand so I don’t have to think about what to pack before a workout,” says Christina Phipps, a certified group fitness instructor in Bismarck, North Dakota. “The same goes for early mornings.” Training: 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 to “bring” to the gym — especially if it’s your first time working out in public — is some confidence. Even though I’ve been a gym member my entire adult life and been a trainer for four years, I still have to push myself every now and then. It’s intimidating to see someone you think is further along their fitness journey than you, or to approach an unfamiliar piece of equipment for the first time. Therefore, anything you can do to gain some confidence and fake it until you make it is key. For me that means I look good and feel good. That’s why I use a bag that I find particularly cute and that I actually like to take with me: A fleece belt bag from Lululemon (currently on sale for $39).

I know it’s not very big. So if you’re looking for something that can hold all your gear, accessories and even clothes and shoes, give it a try absolute favorite by Lifehacker Senior Health Editor Beth Skwarecki, the Adidas defender. Roomy and durable, this thing will take it allso you feel prepared as soon as you enter the gym.

Drinks are next on your gym list

Even if you’ve never gone to the gym in your life (yet!), you know that hydration is an important part of any workout, but if you need to hear it from an expert, here’s something from Teddy Savage, National Lead Trainer at Planet Fitness says: “Hydration is the most important thing to remember before, during and after exercise. Your muscles, your heart and your mind need the cool, refreshing H20 to perform at your best and to prevent you from becoming sluggish when you need that energy.

Of course, you’ll need a water bottle, and I’ll tell you right now that my best choice is this Owala FreeSip. Just like I use my little Lululemon bag for a touch of cuteness that makes me want to take it to the gym, Savage suggests choosing a bottle that’s “an eye-catching and colorful representation of you,” one that that makes you want to take it with you proudly. The FreeSip comes in different colors, so 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 any machine, keeps my drinks super cold, and is very convenient with its dual spout that works as a standard drinker or with the attached straw. It can be opened at the push of a button, so I don’t have to fiddle with fidgety screw caps and can easily add some water for my lessons between loudly shouted keywords. When you’re on a cardio machine, you don’t want to waste time or jeopardize your safety by fiddling with a bottle. Feel free to throw in a protein shake or some pre-workout powder too, although it will take some time to figure out exactly which ones you like and want to pack. Bailey says that in some gyms you may hear talk about the value of fasting before a workout, but if you’re a beginner, you can ignore that and focus on eating before the gym and making sure you get enough water and electrolytes takes hand during your meeting.

Phipps and I agree on the importance of an often-overlooked beverage to pack in addition to your water bottle: the humble treat. If you see me at the gym early in the morning, you’ll see an iced coffee from Dunkin’ Donuts next to me. In the evening you catch me with an overpriced, decadent smoothie. Occasionally, spin class students ask me why I have two drinks – especially when, God forbid, one of them contains some sugar – and I tell you the same thing I tell them: Because it’s okay to relax having fun in the gym. In fact, it is mandatory. Reward yourself for hard work is a great motivator, especially when you do it while You do the hard work. If you start thinking of the gym as something you have to miss out on for fun and tasty treats as something you can’t have on your wellness journey, you won’t keep going no matter how well you pack your bag.

What gym pros recommend you pack in your bag

That being said, what you pack has a lot to do with your goals. Bailey advises you to do this Never forget your headphoneswhich is definitely true: A good playlist can get you through anythingThat’s why I always keep an old pair of earbuds in my bag.

What else I bring depends on my schedule for the day. I almost always have some One pound ankle or wrist weights in my bag to increase the intensity of everything I do in the cardio room. I also pack my own cable machine attachments, which may seem difficult, but gives me some peace of mind that I’m not getting someone else’s sweat directly on my body. On leg day that means I bring my own ankle straps for setbacks, while days dedicated to arm or back muscles are required small handles. Another thing I like about bringing my own attachments is that they are always the same, so I never have to get used to new attachments and change my routine. I’ve also heard stories from friends whose gyms allow them to rent cable machine attachments, or who train in places where the attachments are regularly lost, rendering the machine useless to everyone. You don’t have to buy a whole set of attachments – but you can for only about $40— but having a few of your own for less than $20 solves a lot of problems at once.

“Something I find helpful with people is lifting straps,” adds Bailey, who has been training people one-on-one for four years. “I prefer Aft strapbut that’s just me. However, you can’t just lose weight with it; You need to control the weight all the way to the ground. I like them because most people are stronger than their grip allows.”

Also, don’t forget a stretch band, says Phipps. You can Use a resistance band B. for stretching, and then continue to use it as intended throughout your workout. Sure, your gym probably has these – but I’ve been to plenty of places where demand is high and access is difficult at peak times. It is small and folds up in your bag. So again, consider bringing your own. (I also use my dumbbell for hip thrusts by placing it over my hips and hanging two dumbbells at the side. It works just as well as placing a full dumbbell over my hips and reduces the time you might spend (waiting for someone else to finish the bigger bar.)

Also, throw a multi-device charger in your bag. We’ve already talked about the importance of remembering your headphones, but just as important is keeping them charged so they work when you need them, and the same goes for your phone playing your music , and your fitness tracker. When I work out without my Apple Watch, I get really annoyed with myself. As Savage says, “In your head, it’s almost as if none of this backbreaking work even happened,” and even though that’s not really the case TRUEit’s still annoying and, in its own way, a setback, especially when you commit to it Track your progress. I’ll keep one Three-in-one charger for my AirPods, Apple Watch and iPhone. It’s better to recharge for a few minutes in the locker room and start late than to be without the technique you need to improve your workout.

Finally, Phipps says to pack your own sweat towel, and I agree. My secret is that I use a Makeup eraserwhich is super soft so it’s non-abrasive, soaks up all the moisture instantly, and costs about $14, so it’s comparable to any gym-specific towel on the market. Plus, it folds up tiny and can be stored in my bag or in the cup holder of a cardio machine, which I really appreciate.