Buzz
January is always an exciting month for me as a spin instructor because I see so many fresh faces in my classes. I enjoy helping people set up their bikes, establish routines, and fully utilize their new memberships. While the gym offers equipment you might not have at home, to truly maximize your experience, it's important to bring along a few personal items. That’s why I always share my tips on what should go into the perfect gym bag. Whether you’re a total beginner, a gym regular, a solo trainer, a group fitness lover, or a mix of these, here’s what fitness experts recommend packing.
First things first: Your gym bag.
Let’s begin with the gym bag itself. Having a designated gym bag comes with many advantages. For starters, it's a great motivator. Personally, I’m someone who preps my outfit the night before to make the next morning easier. This helps reduce stress, as I’m not scrambling through my closet to find something to wear. The same concept applies to packing my gym bag. When I see it ready by the door, I know a big part of the task is done, and I just need to follow through and hit the gym.
"I always keep a backpack ready with my shoes and gym necessities, so I don’t have to think about what to pack before a workout session," says Christina Phipps, a certified group fitness instructor in Bismarck, N.D. "The same goes for early morning workouts: I prepare the night before to make the mornings smoother."
Madison Bailey, a NASM-certified personal trainer in New York City, emphasizes that one of the most essential things you can "bring" to the gym—especially if you're new to public workouts—is confidence. Despite being a gym member my whole adult life and an instructor for four years, I still sometimes need a boost. It's intimidating to see someone who appears more advanced in their fitness journey or face a new machine for the first time. Whatever you can do to gain confidence and fake it 'til you make it is crucial. For me, it’s about looking and feeling my best, so I use a bag I truly love: a fleece belt bag from Lululemon (currently on sale for $39).
It's not huge, I know, but if you're in need of something to hold all your equipment, accessories, clothes, and shoes, check out Mytour Senior Health Editor Beth Skwarecki's all-time favorite: the Adidas Defender. Spacious and durable, it can carry it all, ensuring you're ready as soon as you step into the gym.
Next up: Drinks on your gym checklist.
Even if you've never set foot in a gym, you know staying hydrated is crucial for any workout. But if you need to hear it from an expert, here's what Teddy Savage, National Lead Trainer at Planet Fitness, advises: "Hydration is the most important thing you should focus on before, during, and after your workout. Your muscles, heart, and mind need that refreshing H20 to perform at their best and keep you from getting sluggish when you need energy."
Of course, a water bottle is essential, and I’ll just say it now—my top pick is the Owala FreeSip. Just like I love my cute little Lululemon pouch for adding some flair that makes me excited to take it to the gym, Savage recommends picking a bottle that's "a bold and colorful reflection of you," one that makes you want to carry it proudly. The FreeSip offers a range of colors, so finding the right one is easy.
I'm obsessed with mine at all times, but especially at the gym, where the 24-ounce version fits perfectly in every machine's cupholder, keeps my drinks ice-cold, and has a dual spout that can be used as a regular sipper or with the attached straw. It opens with the press of a button, so no dealing with annoying screw tops—I can quickly get some water during my classes' shout-outs. If you’re using a cardio machine, you don’t want to waste time or risk your safety struggling with a bottle. You can even put a protein shake or pre-workout powder in it, although it might take you a while to find the exact ones you prefer. Bailey notes that in some fitness spaces, fasting before a workout is discussed, but beginners should focus on eating before heading to the gym and ensuring they have enough water and electrolytes during the session.
Phipps and I agree on the importance of a beverage you might not expect to pack along with your water: the humble treat. If you spot me at the gym early in the morning, you'll see a Dunkin' Donuts iced coffee beside me. By evening, I’ll be sipping an indulgent smoothie. Spin class attendees often ask me why I’m juggling two drinks—especially when one has sugar—and I tell them the same thing I’ll tell you: It’s totally fine to enjoy yourself at the gym. In fact, it’s essential. Rewarding yourself for hard work is a major motivator, especially when you do it *while* working hard. If you start viewing the gym as a task that must be done without any enjoyment or tasty treats as off-limits in your wellness journey, you’ll eventually stop going, no matter how well you pack your bag.
Here’s what gym experts suggest you should pack in your bag.
What you pack often depends on your fitness goals. Bailey suggests you should *never forget your headphones*, and I couldn’t agree more: *A good playlist can get you through anything*, which is why I always have an old pair of earbuds in my bag.
What I bring depends on my plan for the day. I almost always include some one-pound ankle or wrist weights to boost the intensity of whatever I do in the cardio room. I also bring my own cable machine attachments, which might seem a bit fussy, but it gives me peace of mind knowing I'm not using someone else's sweat-covered gear. On leg day, I bring my own ankle straps for kickbacks, while for arm or back days, I use little handles. Another benefit of having my own attachments is consistency—they're always the same, so I don’t have to adjust and mess with my routine. I've heard stories from friends whose gyms require renting cable attachments or have machines where the attachments frequently disappear, leaving the equipment unusable for everyone. You don’t need to buy a full set of attachments—though you can get them for as low as $40—but having a few of your own for under $20 can solve a lot of issues.
"One item I find really helpful for people is lifting straps," says Bailey, who’s been training clients for four years. "I prefer figure eight straps, but that's just my personal choice. You can’t simply drop weight with them; you have to control it all the way to the ground. I like them because most people don’t realize they’re stronger than their grip allows."
On the same note, don’t forget a stretching band, says Phipps. You can use a resistance band for stretching, and then keep it in your workout for other exercises. Sure, your gym probably has them—but I’ve been to places where they’re in high demand and hard to access during busy hours. They’re small, and fold easily into your bag, so it’s worth bringing your own. (I also use mine for hip thrusts, placing it over my hips with dumbbells hanging from the sides. It works just as well as using a full bar and saves time by avoiding waiting for someone else to finish with the larger bar.)
Also, throw a multi-device charger in your bag. We've already talked about how important it is to remember your headphones, but keeping them charged is equally vital. The same goes for your phone, which plays your music, and your fitness tracker. When I forget my Apple Watch during a workout, I get really annoyed. As Savage says, "In your mind, it’s almost as if none of that sweat-inducing work even happened," and while that’s not exactly true, it can still be frustrating, especially if you’re dedicated 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 charging in the locker room and start late than to be without the tech you need to optimize your workout.
Finally, Phipps says you should always pack your own sweat towel, and I agree. My trick is using a Makeup Eraser, which is super soft, so it doesn’t irritate your skin, absorbs moisture instantly, and costs around $14, which is comparable to any of the gym-specific towels. Plus, it folds up small enough to fit in my bag or a cardio machine’s cupholder, which is really convenient.
