Gym Bag Essentials: What to Pack

If you’re a newbie at the gym (or simply looking to streamline your routine), you might’ve invested in a dedicated bag for workout essentials. But beyond a water bottle and an extra set of clothes, what exactly goes into a gym bag? And can keeping one on hand really make your workout more effective?

Read on for our comprehensive guide to the gym bag: why bringing one matters, what to pack, and how staying prepared can enhance your workout regimen.

The Importance of a Well-Packed Gym Bag

Just like a well-packed suitcase makes for a more relaxing vacation, a thoughtfully stocked gym bag makes for a more effective workout. 

Packing a bag with your personal essentials the night before allows you to hit the ground running once you arrive in the locker room, and ensures your mid-workout needs are covered (whether it’s a snack, a towel, or a footwear swap). 

Coming prepared to the gym will also tee off a smooth rest of your day, allowing you to leave refreshed, hydrated, and ready to tackle whatever lies ahead.

What Makes a Bag a Gym Bag?

In truth, any bag you have on hand will do as a gym bag. But if you’re looking to invest in a dedicated carrier for your gym gear, consider your personal needs and preferences. 

For instance, if you’re walking or taking public transportation to the gym, a smaller, lighter bag might make the most sense. If you expect to bring home dirty clothes or a wet towel, a zipped-off compartment is also helpful. 

If pockets help you stay organized, look for compartments in the size and shape you need—whether it’s for a water bottle, a yoga mat, or an extra pair of shoes.

Exercise Essentials: A Gym Rat’s Packing List

While every gym bag is different, there are certain essentials that will enhance just about any sweat session. Whether you’re sticking to the basics (like a water bottle) or adding some deep-cut items (like specialized equipment), consider keeping this packing list handy.

Workout Clothes

First and foremost comes the king of the gym bag, the one non-negotiable when it comes to starting your workout: workout clothes. 

It’s crucial to pack a set of clothes that are lightweight, easy to move in, and made from a sweat-wicking fabric like polyester, spandex, or bamboo viscose. These moisture-wicking materials work by absorbing sweat that would otherwise sit on your skin. 

One study found participants who wore polyester while exercising in a hot room experienced significantly lower body temperatures than those who wore cotton—so, the clothes you choose really do play a part in keeping you cool.

In addition to your favorite workout set, don’t forget to pack sweats for warming up (plus gym socks!).

Proper Footwear

Sneakers are another crucial component in every gym bag—but your shoe of choice might vary based on the workout you’ve planned for the day. For instance, a safe, effective running shoe should have:

• No toe-to-heel drop (difference in cushion thickness), or a 6mm drop at most—this helps your foot support your natural gait cycle
• No motion control or stability components (which actually just interfere with normal foot motion)
• Weight less than 10 ounces on average for men, and less than 8 ounces for women

Meanwhile, weightlifters should consider a shoe that more closely mimics being barefoot (i.e. lacking the cushioning of a running shoe). This secures stability and improves form by helping receptors in your foot communicate to your brain where each of your muscles is in space.

Perhaps you’re headed for a workout that requires an entirely different kind of footwear. Spin class, for instance, calls for indoor biking shoes—typically lightweight, velcro-fastened shoes that clip onto pedals. A swim in the gym pool might require flip-flops or aqua shoes. For pilates or yoga, you won’t need shoes at all—just be sure to pack socks with grips if you’re not a fan of going barefoot.

A Water Bottle

Hydration is essential, especially in the throes of a sweaty workout. Not only does drinking water during a workout help replace the fluids lost through sweat, but it also improves workout performance and staves off feelings of tiredness.

One study found that athletes who followed a personalized hydration plan jumped significantly further, tracked moving objects significantly faster, and exhibited faster heart rate recovery after a workout.

So, be sure to pack a reusable water bottle in your gym bag—not only is it an eco-friendly choice, but it also allows you to refill at your gym’s water fountain as needed. 

A BPA-free bottle is ideal, as exposure to this chemical commonly used in plastic can increase your risk of type 2 diabetes, increased blood pressure, and cardiovascular disease.

A Towel

A towel is an oft-overlooked gym bag essential, but it can seriously come in handy in terms of ensuring your hygiene and comfort. If you’ve ever found yourself with a sweaty face on the treadmill or have tried to grip weights with slippery hands, you know what we mean. 

Any towel or washcloth will do but aim for one that’s relatively small and absorbent.

Personal Hygiene Essentials

When packing your gym bag, don’t forget those hero products that will keep you looking and smelling fresh post-workout. Items worth packing might include:

• Deodorant
• Face wipes
• A change of clothes
• Dry shampoo
• Hairbrush
• Hair ties
• Lip balm
• Shampoo, conditioner, and body wash (if you shower at the gym and prefer your own products)

Your future self will thank you as you go about the rest of your day.

Headphones

For some gym rats, a solid workout soundtrack is non-negotiable. Interestingly enough, the benefits of gym jams are backed by science: music improves physical performance by delaying fatigue and increasing work capacity. It even boosts levels of serotonin during a workout. 

So, be sure to charge and bring your headphones—a wireless pair is perfect for moving around (especially with heavy equipment in hand).

Snacks

Packing a snack in your gym bag is never a bad idea—you never know when you might feel low on energy and need to refuel mid-workout. 

During a workout, it’s best to eat something carb-rich (for quick energy) but easy on the stomach. A banana, an oatmeal bar, or a handful of dates are optimal choices.

Fitness Accessories

Depending on the day’s workout, you might also need to pack some personal equipment, like boxing gloves, a jump rope, resistance bands, a pilates ball, or ankle weights. 

Additionally, don’t forget to charge and bring along any wearable tech (if you prefer to track your workout’s stats). This might include a heart rate monitor, a pedometer, or a mile-logging watch for runners.

If you’re hitting a yoga class, make sure to bring your mat, and consider investing in a mat strap or a gym bag with a mat compartment. Similarly, if you plan to swim, a swim cap and goggles are sure to come in handy.

Staying Stocked: Pro Packing Tips

Sometimes, there’s no better workout motivation than having a fully stocked gym bag on hand. You know you have everything you could possibly need, so you can get into the zone without distractions.

However, the key to reaping your bag’s full range of benefits is bringing it consistently, every time you hit the gym. Why?

You might’ve heard about the transformational power of habits. When we make a habit of tackling a challenging task, we build and strengthen new neural pathways, re-wiring the brain so that performing said task becomes second nature.

The way to cement a habit’s neural pathway is by creating a trigger that spurs it and a reward to follow. In fact, psychologists have found it effective to “stack” habits by using one as a trigger for another—for instance, doing five push-ups every time you use the bathroom, or meditating while your morning coffee brews.

Not only is packing your gym bag a helpful habit in itself, but it’s also the ultimate habit to stack with the major one at hand: working out. When you lay out a packed bag the night before, you’ll feel more inspired to head to the gym (and better prepared once you get there). 

Not to mention, you can give yourself a post-gym reward to close the habit loop, like a delicious protein shake or your favorite podcast on the way home.

Stock to Restock: How to Keep It Up

To keep up the habit of toting a fully-stocked bag to the gym, it’s crucial to keep that bag, well, fully stocked. Be sure to check your bag periodically and keep tabs on which supplies are running low. 

Additionally, don’t forget to keep your favorite snacks on your grocery list, clean your water bottle regularly, and swap your sweaty clothes for a fresh set after each workout. If you’re hoping to drop into a new class, throw in any necessary equipment (like a yoga mat or spin shoes). 

Remember: Your bag can only prepare you as much as you prepare it!

Make It a Habit With Chuze Fitness

It can be tempting to just grab your keys and head out the door on your way to the gym, but keeping a well-stocked gym bag can help you feel more prepared, reinforce your workout habit, and ultimately, improve your performance.

Chuze Fitness has your back as you work towards your fitness goals, one day and one neural pathway at a time. No matter your workout of choice, you can put those gym bag essentials to use with unlimited group fitness classes: from yoga to Zumba to Bodycombat. Our amenities even have you covered for that post-workout reward, whether it’s a relaxing wellness pod session, a tan, or a sit in the steam room or sauna.

Chuze is here to help make achieving your goals second nature. Just show up with your bag in tow, and we’ll handle the rest!

Sources: 

University of Delaware. No Sweat, No Problem? https://sites.udel.edu/coe-engex/2017/03/20/no-sweat-no-problem/

University of Florida. Selecting Running Shoes. https://pmr.med.ufl.edu/wordpress/files/2022/09/Selecting-running-shoes.pdf

Better Health Channel. Exercise – the low-down on hydration. https://www.betterhealth.vic.gov.au/health/healthyliving/Exercise-the-low-down-on-water-and-drinks

Hospital for Special Surgery. Why You Need to Wear Different Shoes for Different Workouts. https://www.hss.edu/newsroom_self-shoes-workouts.asp

National Library of Medicine. Individualized hydration plans improve performance outcomes for collegiate athletes engaging in in-season training. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5987390/

Mayo Clinic. What is BPA, and what are the concerns about BPA? https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/bpa/faq-20058331

National Center for Health Research. Can Listening to Music Improve Your Workout? 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 a Workout. https://www.outsideonline.com/health/nutrition/upset-stomach-workout-food-to-eat/

 BYU Resource Center. Form Good Habits. https://content.byui.edu/file/b8b83119-9acc-4a7b-bc84-efacf9043998/1/Learning-1-2-2.html

Dartmouth College. Want to adopt a healthy new habit? ‘Stack’ it. https://www.dartmouth.edu/wellness/docs/september_archive.pdf

Reviewed By:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.