What To Pack In Your Workout Bag | Gym Bag Essentials

What To Put In A Gym Bag

We’ve all had that moment, you’ve finally made it to the gym, only to realise you’ve forgotten your headphones, your towel… or worse, your sports bra. But if there’s one way to make your next workout feel effortless, it’s this: pack your gym bag the night before.

Whether you’re heading to a morning spin class or hitting your next heavy leg day, having a go-to gym bag checklist saves time, stress, and a whole lot of “ah, I forgot that again.” Here’s your ultimate guide to gym bag essentials, what to pack, how to organize it, and a few tips on how to pack smarter - for every workout.

Gym Bag Essentials Checklist

Many workouts require more equipment than you might think. Weightlifting accessories like lifting straps or knee sleeves (items that you might often overlook) can help you lift more comfortably and get that 1RM. Whilst remembering a large water bottle and a microfibre towel will really come in handy during your sweatiest workouts.

Your gym bag doesn’t need to be complicated, but it should be prepared. Save this checklist to your phone so you can quickly run through it before you head out the door.

• Training Clothes (Tops, Bottoms, Sports Bra, Socks)

• The Right Footwear for Your Workout

• Towel and Hygiene Basics

• Gym Accessories (Straps, Wraps, Gloves)

• Nutrition and Post-Workout Snacks

• Performance Supplements

• Tech Must-Haves (Headphones, Chargers, Trackers)

• Swimmers and Sliders for the Sauna

Training Clothes (Tops, Bottoms, Socks)

If you’re not heading to the gym with your workout clothes already on, this is where you should start. Pack breathable training tops, a sports bra, moisture-wicking shorts or leggings and a clean pair of sports socks. Throw in an extra layer like a zip jacket or pump cover for warming up or colder gym days. Save on time in the morning by packing your workout bag the night before, especially if you’re heading to the office first thing.

💡 Pro tip: Bring a spare pair of comfies for post-workout - slouchy joggers, a loose tee and cozy hoodie, or whatever you need for work or your next plan of the day. Keep a small mesh laundry bag inside your gym bag if you’re packing multiple outfits; it’ll help keep dirty clothes separate from clean ones.

The Right Footwear for Your Workout

Your shoes can make or break your workout, for instance, your running shoes won’t cut it for your weightlifting sessions. Here’s why:

• Lifters or flat-soled shoes for squats, deadlifts, and strength work. These shoes will keep your feet flatter and give you a stable base to lift from, which is key for compound movements. A solid, non-compressible sole helps you generate more power through the floor and improve force transfer and balance through your heels. Basically, less cushioning = more control. If you struggle with ankle ROM, lifting shoes with a slight heel can support better squat depth and positioning by elevating your ankles, giving them more range of motion.

• Cushioned trainers or running shoes for HIIT, treadmill sessions, or circuits. These give you the shock absorption and bounce you need for high-impact, fast-paced workouts. The cushioning reduces joint strain when jumping, sprinting, or changing direction quickly, helping to protect your knees and ankles while keeping you light on your feet.

If you split sessions through the week, keep both pairs handy - your knees (and form) will thank you.

Towel and Hygiene Basics

A quick-dry microfibre towel is your best friend here. It’s lighter, dries faster, and won’t take up half the space in your bag. For your post-workout shower, you may want to pack a bigger towel with more coverage.

For your gym toiletries list, don’t forget these essentials:

• Deodorant

• Body wash and shampoo

• Hairbrush or comb

• Flip flops (yes, for the changing room, hygiene matters)

• Fresh undies

🧺 Bonus: Add dry shampoo, cleansing wipes, and a spare hair tie to your gym bag for quick turnarounds between training and plans and keep travel-size toiletries permanently in your bag so you’re always prepared.

Water Bottle or Shaker

Don’t get caught forgetting your water bottle. Staying hydrated through your workout is essential for your performance.

• Bring a reusable water bottle to your gym sessions - opt for stainless steel or BPA-free plastic.

• Pack a shaker bottle with powder compartment for favourite protein powders, especially if you train after work - it’s a game-changer when those pre-dinner shakes set in.

If you forget your bottle more often than you’d like, stash a spare in your car or locker.

Gym Accessories (Straps, Wraps, Gloves)

When it comes to lifting, these little extras make a big difference - especially if you’re progressing your lifts, trying new pulls or training for a competition. Many gyms have the following accessories, but they can be sparse, worn down or in use by the time you get to your lifts.

• Lifting straps to help with grip on heavier pulls.

• Wrist wraps offer stability on pressing movements.

• Training gloves can prevent calluses if you’re new to lifting.

• Barbell pads are essential for hip thrusts, which build the glutes.

• Resistance bands to help with stabilization, muscle activation or progressing bodyweight exercises.

Wondering which lifting accessory is best for you? We dive into the pros and cons of lifting straps, lifting gloves and wrist wraps in this article and highlight the best exercises to us them for.

Nutrition and Post-Workout Snacks

No one likes that “shaky” feeling after a hard session.

Keep easy options on hand for refuelling on the go, especially if you’re heading straight from the gym to work:

• Protein bar or ready-to-mix shake

• Banana, rice cakes, or protein bars

• Electrolytes to replenish after a sweaty workout

🚀 Performance insight: Refuelling within 30 minutes of training helps muscle recovery and glycogen replenishment - especially after endurance or strength work.

You know what to eat after a workout, but what about before? Check out our article on what to eat before the gym.

Performance Supplements

This one is more of a personal preference, but if you find pre-workout gives you a boost of energy and mental focus to perform better, you’ll want to put it in your gym bag with a fresh bottle as you head out the door. Supplements like BCAAs are also great to take during your workout to enhance muscle growth, ease DOM’s, and quicken your recovery time.

Tech Must-Haves (Headphones, Chargers, Trackers)

No one wants to do cardio without music, and there’s nothing worse than getting to the gym only to realise your fitness watch or headphones are dead:

Pack these essentials in your gym bag, but make sure they’re charged first!:

• Wireless headphones (plus a spare wired pair if your battery’s unreliable)

• Phone charger or small power bank to charge on the go

• Fitness tracker or smartwatch for performance insights

Swimmers and Sliders for the Sauna

If your gym has a sauna, pool, or steam room, add swimwear, sliders and a towel to your rotation.

Post-workout recovery isn’t just a luxury; it’s a science-backed way to relax muscles, boost circulation, and lower cortisol.

🧖‍♀️ Tip: Keep them in a waterproof pouch so they don’t dampen the rest of your gear.

How to Organize Your Gym Bag Like a Pro

A great gym bag isn’t just about what’s in it; how it’s packed can make the changing room to gym floor transition a whole lot smoother. Here’s our top packing tips:

1. Use Compartment Hacks for Easy Access

Use your bag’s compartments strategically:

• Shoes and sweaty clothes in the bottom section

• Smaller accessories in mesh pockets

• Valuables in zip compartments (keys, headphones, membership card)

• Keep toiletries in a leak-proof wash bag

• Store your socks in your training shoes for easy access

Organisation equals less rummaging and more training.

2. Keep Clean and Sweaty Items Separate

Use drawstring or mesh bags for used gear; it keeps smells contained and makes laundry easy later. Reusable pouches or zip bags will also help keep wet clothes separate from clean gear. Deodoriser pouches or fabric spray can also help combat odours between washes.

3. Store Quick-Grab Items in Side Pockets

Things like hair ties, lip balm, and contact lenses seem small until you’re desperately trying to make your class on time. Keep a few tucked in an outer pocket for quick access!

Ready to Pack and Go?

Packing your gym bag right isn’t just about being organised - it’s about removing any possible barriers to working out. When your kit’s ready to go, you’re more likely to actually get that session in.

Rotate your training clothes regularly to keep things fresh (and avoid that “left it in the bag too long” smell). Then store your bag somewhere visible, so when motivation dips, the reminder’s right there.

💪 Now go train. You’ve got everything you need.

In need of a new workout bag? Shop our selection of bags, from small holdalls to utilitarian backpacks, complete with all the zipped pockets and handy compartments you’ll ever need. Just download the Gymshark App below to shop.

References:

[1] Ivy, J.L., 2004. Regulation of muscle glycogen repletion, muscle protein synthesis and repair following exercise. Journal of Sports Science & Medicine, 3(3), pp.131–138.