To accomplish any task, you need the right tools. And that's especially the case when it comes to conquering your fitness goals. From footwear to fuel, there are several items you should always have on hand to set yourself up for a successful workout.
Since every YouFit Gyms location has olympic lifting platforms, make sure your gym bag has all the essentials you need for a good lifting session.
Lifting Shoes
Leave your running shoes at home if you want to maximize your gains and minimize your chance of injury. While there's nothing wrong with wearing them while jogging, they're not the best choice for lifting weights.
Instead, pack a pair of weightlifting shoes or training shoes in your gym bag. Training shoes offer several benefits for lifters, including a solid base, an elevated heel, and superior ankle support. Options like Nike Metcons and Converse Chuck Taylor All-Stars provide a stable base for heavy compound movements like squats and deadlifts.
Wrist Wraps
While you shouldn't be too reliant on a weightlifting belt, it definitely belongs in your gym bag.
There is a wide variety of options when it comes to this particular lifting tool. Some are optimal for powerlifting; these are typically thicker and have more secure locking mechanisms. Other models are less restrictive but not as well suited for heavier lifting.
Besides stabilizing the spine and reducing overall stress on your back, weightlifting belts can also decrease your chances of hyperextending your lower back during overhead movements.
You don't need to splurge on a top-of-the-line model, but the benefits of wearing a weightlifting belt should convince you to invest in a quality one. Remember that you want it to be tight enough to increase abdominal pressure and brace your core, without being so uncomfortable that you can't breathe.
Weightlifting Belt
While you shouldn't be too reliant on a weightlifting belt, it definitely belongs in your gym bag. They come in many varieties, with some being optimal for powerlifting due to their thickness and secure locking mechanisms. Other models are less restrictive but not as well suited for heavier lifting.
Besides stabilizing the spine and reducing overall stress on your back, weightlifting belts can also decrease your chances of hyperextending your lower back during overhead movements like the military press. You don't need to splurge on a top-of-the-line model, but the benefits of wearing a weightlifting belt should convince you to invest in a quality one. Remember that you want it to be tight enough so you can increase abdominal pressure and brace your core without it being too uncomfortable that you can't breathe.
Water Bottle
Hydration is arguably the most overlooked component of living a healthy lifestyle. In fact, studies show that 75% of American adults are chronically dehydrated. And if you're active, you need to prioritize your water intake even more than someone who doesn't break a sweat at the gym regularly.
Keeping a refillable water bottle in your gym bag is an easy way to keep dehydration problems at bay. Make a habit of sipping on water between sets while you recover.
Electrolytes
Take your hydration to the next level with electrolytes.
You don't just lose water when you sweat. You also lose key minerals such as potassium, sodium, and chloride that are essential for optimal performance.
While many sports drinks contain added sugars and other artificial ingredients, electrolyte powders are a better alternative. Brands like LMNT offer pre-measured electrolyte powders that you can use to quickly give your brain and body a much-needed boost.
Extra Workout Clothes
It's better to be overprepared than to be without what you need in an emergency. Whether you spill some pre-workout on your favorite shirt on the way to your morning workout or you didn't do laundry the night before, having a set of workout attire tucked away in your gym bag will give you peace of mind.
Keep a pair of shorts, a tank top or t-shirt, and at least one pair of socks in your bag at all times. You never know whether you (or your workout partner) might need a quick wardrobe change.
Whey Protein Powder
You won't build muscle without adequate protein intake. And while getting the majority of your most important macronutrient from whole foods is ideal, it can be challenging to hit your daily goal without a protein supplement.
Make space in your lifting gym bag for a small container of your favorite protein powder-along with a scoop to measure out the right amount in your favorite shaker cup. That way you can refuel your muscles after your workout.
Resistance Bands
Don't underestimate the usefulness of resistance bands. Available in a variety of lengths and thicknesses, they're a versatile tool that lifters of any ability can find benefit from.
You can use bands as part of your warm-up routine prior to getting under the barbell. Or you can make your workout even more challenging by using bands to increase tension during both the eccentric and concentric phases of the lifting movement. Either way, bands take up little space in your bag and provide several benefits.
Headphones
Last but certainly not least, no lifting gym bag would be complete without a pair of high-quality headphones. If you don't believe music makes a difference in your workout, just ask any lifter what it feels like to get to the gym and realize you forgot your headphones at home. It's certainly not the best feeling.
Pack Your Lifting Gym Bag and Get to Work
What's in your gym bag can make a real difference in your training. The right weightlifting essentials can help you stay focused, comfortable, and ready to perform. Use this list as your starting point, and customize it for your workouts and goals. Once you've packed your gym bag, there is only one thing left to do: Hit the gym and start lifting!
