Everything you need hit the gym confidently
For any busy person, not having all the essential gear you need in your gym bag can break your next trip to your fitness center and derail your progress. Because fitness is a habit that compounds over time, the best workout plan is one you can adhere to and that doesn’t throw you off course. Your gym bag system should be set up to have all the right essentials, and make your feel better about hitting the gym each and every time. In order to make set up easier for you, Fitness Report has compiled this list of Gym Bag Essentials every person should have when they head out for a workout.
Full List of Gym Bag Essentials
If you’re looking for the highlights, here they are – a full list of essentials everyone needs in their gym bag. This does not include clothing, or specific workout gear – just plain ole what should be in the bag.
- Gym bag
- Lock
- Headphones
- Water bottle
- Post workout fuel
- Workout towel
- Shower towel
- Shower sandals
- Spare workout socks
- Separate dirty laundry bag
- Separate shoe bag
- Dopp kit for toiletries
- Travel size toothpaste
- Travel toothbrush
- Lotion
- Deodorant
- Comb or other grooming products (may vary)
- Membership card
- Cash
1. The Gym Bag
A good bag is one that carries all of your gear yet doesn’t get in the way. I’ve found that duffel options work best because they are easier to sed down flat in the locker room and access all of your gear when you are dressing/undressing.
Useful features of the gym bag:
- Wide mouth opening for quick access
- Small, lined pocket for storing rings/watches
- Water bottle holder
- Separate compartment for shoes (sniff! sniff!)
- Long shoulder strap (to hang in a locker and not crowd your other clothes).
Recommended workout bag:
2. The Lock
A good lock is a must have when hitting the gym. While it’s nice to think that thieves don’t exist, the reality is locker room theft happens. Leaving valuables in a different, secure location is best, but if you can’t, then make sure you have a good lock. I tend to lose locks (because I hang it in the locker and forget to put it back in the bag) so I usually keep a space in my bag at all times. I prefer mid-size luggage locks with a 3-4 position numerical combination. While the large, rotary Masterlocks are probably best, I find them too bulky and cumbersome to operate.
Useful features of any lock:
- Easy to program/reset in one minute or less
- Small and light
- 3-4 position numerical combination
- Padlock style
Recommended lock:
3. The Headphones
Headphones are a must have for long cardio sessions. Some people like to use motivating music, but I like to listen to audiobooks or podcasts. When I was Ironman training, I could easily get 2-3 hours of learning in per day on my long runs or indoor cycling sessions. The worst part of headphones used to be the cord getting in the way. Not anymore! Wireless headphones are the norm, and while there are many great options out there, I like my trusty airpods for their ease of use, small footprint and amazing battery life.
Useful features of headphones
- Lightweight and comfortable
- Snug fit
- Long battery life
- Easy charging options
- Volume and playlist controls
- Sweat resistant
Recommended headphones
4. The Water Bottle
A good water bottle goes without saying when you work out. You should be consuming 20 ounces of water every 30 minutes during strenuous exercise. I’ve experimented with all types of bottles. For the gym, the best water bottles fit in a normal size cup holder on a treadmill, bike or other exercise equipment. A soft plastic, BPA free option is the best choice as it will not bang around on exercise equipment, will be easy to clean and safe.
Useful features of a water bottle
- Dishwasher safe
- 20 oz +
- Soft plastic (will rest nicely on equipment and not make noise during cardio)
- Squirt top (not straw for easier consumption while breathing heavy)
- BPA free
Recommended bottles
5. The Post Workout Fuel
Most fitness experts agree that getting high quality nutrients within 30 minutes of exercise is key to recovery and adaptation. This can be difficult if you’re rushing from work to the gym, to kids activities, and on and on. I like stash low sugar bars, nuts and dried fruit everywhere I can – in my gym bag, in my car, in my work bag, in my desk at work and in my kitchen at home.
Useful features of post workout fuel
- Low sugar/high protein
- Portable
- Non-perishable
- No refrigeration or warm up required
Recommended fuel options
6. The Workout Towel
You go to the gym to sweat, and sweat you will. Your gym may have free towels or paid towel service. If so, you’re lucky. Still if you worry about cleanliness, it may be safer to bring your own. In that case you want a small towel that won’t take up lots of space. You want a towel that will last and not start to stink over time. Microfiber towels are popular, but I like good ole cotton.
Useful features of gym towels
- Quick dry
- Non-stink
- No larger than 44” x 16.5”
- Super absorbant
- Anti-bacterial
Recommended gym towel options
7. The Shower Towel
I’ve experimented with dozens of shower towels. My main issue with them is the size. Nothing is worse that heading back to work wet, and small, microfiber towels just don’t get the job done after a Z4 step up run. My shower towel is the only thing in my bag where I don’t try to make it small. I tend to use a normal size cotton shower towel from home and I always make sure to rotate them so I’m never stuck with a nasty, non-drying piece of sandpaper. Leaving the gym dry is worth the extra space the towel might take up in your bag.
Useful features of shower towels
- Cotton – fully absorbant
- Non-stink
- Large enough (at least 27” x 52”)
- Anti-bacterial
Recommended shower towel options
8. The Shower Sandals
I’m gonna get gross for a second. Gym showers are straight up nasty hotbeds for foot fungus. That’s why, if you shower at the gym, please, please, please stash a pair of sandals in your gym bag. Any pair will do. We’re going for pure hygene and function here. Nobody cares what sandals you have on in the shower. (Oh, and never dry your swimsuit in the locker room dryers – unless of course you want jock itch!)
Useful features of shower sandals
- They cover your feet 😉
- Non-slip
- Easy to dry
- No cloth
- Small and portable
Recommended shower sandal options
9. The Spare Workout Socks
Socks are small and get misplaced easily. Think about how often you ‘lose’ a sock in the laundry. In fact, socks are the most forgotten item when packing for a workout. The good news is socks don’t take up much space which is why I always stash an extra pair or two in my bag. I’ve worked out sockless before – including 6+ hour bike rides – it’s not pleasant for me or for anyone around me.
Useful features of socks
- Moisture wicking
- Non-stink
- Non-blister
- Ankle lengths (for smallest possible size)
Recommended spare workout sock options
10. The Dirty Laundry Bag
The first rule of gym bag hygiene is put your dirty clothes in a separate bag. All that sweat and stink need a place far away from the rest of your stuff, otherwise your bag will stink and carry bacteria and fungus that can grow in your bag. Good news is that any type of plastic bag will do. You can grab a plastic grocery bag the next time you’re at the grocery store, or grab a reusable grocery bag. When I’m traveling I usually grab one of the plastic laundry bags that hotels leave in your room closet – these work perfectly.
Useful features a laundry bag
- Drawstring
- Disposable, reusable or washable
- Keeps stink in
- Lets moisture out without leaking
Recommended dirty laundry bag
- Nylon laundry bag
- Any plastic bag
- Reusable grocery bag
11. The Shoe Bag
Your shoes are the worst offenders of stink and funk in your gym bag. Plus you don’t want dirt all over the inside of your gym bag. They need their own space to air out, dry out and let the stink out. That’s why I always pack a separate bag for my shoes. I use an old golf shoe bag that I got for free in an outing, but most shoe bags will do.
Useful features of shoe bags
- Top handle for easy carry/packing
- Ventilation
- Right size for your shoes
Recommended shoe bag
12. The Dopp Kit
The dopp kit is essential for all of your shower toiletries. I keep a toothbrush, toothpaste, lotion, deodorant and hair gel in mine, so I don’t have too much. Ladies may need something more substantial. A good dopp kit is large enough to handle your items, but small enough to tuck away nicely in your bag.
Useful features of a dopp kit
- Small and compact
- Bonus if it comes with a travel toothbrush case
- Elastic bands to keep toiletries in their place
- Plastic liner is a good to have for spills
Recommended dopp kits
- I use the Hershel Settlement Kit
- Command the Day
- Women’s Out of Range Kit
13. The Travel Size Toothpaste
This one should be easy. If you don’t like to brush your teeth, skip it. Target usually has an aisle dedicated to travel size toiletries, and I stock up when I go there. Yes, you might spend a bit more per ounce, but you can’t beat the size and reliability of having a few extra tubes laying around.
Useful features of travel toothpaste
- Screw on cap
- Helpful if your tubes are TSA approved (.85oz)
Recommended travel toothpaste
14. The Travel Toothbrush
If you’re going to bring toothpaste, you might as well have a toothbrush also to keep you pearly whites, well, pearly. Travel toothbrushes can get nasty when they sit in a case for a long time, so it’s important to switch them out more often than your normal brush.
Useful features of travel toothbrush
- Quick drying
- Compact
- Comes with a case (or bring a ziplock bag)
Recommended travel toothpaste
15. The Lotion
The extra gym shower every day tends to dry my skin out. Especially when the gym has hard water, or during the winter. So I always carry a travel size lotion with me. Again, I stock up at Target whenever I get there, because the travel size lotions are in the same aisle as the travel size toothpaste and brushes. I tend to get lotion that is ok for facial use as well so I don’t have to carry two different kinds.
Useful features of lotion
- Travel size
- Fragrance free
- Ok for face use
Recommended lotion
16. The Deodorant
This should be self-explanatory. Having a good deodorant right there when you need it is the difference between crushing the second half of your day and cowering in a self conscious corner wondering how bad you stink. I always have a stick in my dopp kit ready to go. Some people like spray deodorant for the gym, but I stick with the stick.
Useful features of deodorant
- Travel size
- Fragrance free
- No slimy gels
Recommended deodorant
17. Other Grooming Products
To each his or her own. I don’t need a lot so all I have is a puck of styling cream for the days I’m not just putting a hat on after the gym. Ladies, may have a bit more to work with in this category. Whatever your needs are, try to always get the smallest quantity, even if its a bit more expensive.
Recommended products
- Crew Fiber
- Various depending on your situation and needs
18. Membership Card
You don’t want to leave home without it, so leave it in your bag.
19. Cash
I always stash some cash in my gym bag. Call me old fashioned, but if I forget my water bottle or post workout fuel AND forget my wallet or phone, I can still pick up a snack or hydration at the gym. Fortune favors the prepared mind!
Conclusion
This list will give you a good starting point for what you need day in day out in your gym bag. Obviously, depending on your specific workouts each day, preferences and schedule these items will change. Use this list and customize it for your needs. Remember, at the end of the day all your gear should do is make it easier to get to the gym, easier to get through your workouts energized and more likely that you will continue with your fitness habit.
What are you must have items that make your trip to the gym easier?
