When you’re in the gym, it can be intimidating to look around and see lots of different personal gear being used. It’s easy to get lost in the extras and be unsure about whether you should purchase them for yourself. In this post, I will unpack some of the most common accessories and hopefully help you decide whether each piece of gear aligns with your goals.
Footwear and Clothing
Having proper gym attire is essential for lifting at your best. At a minimum, a pair of shorts or sweatpants and a T-shirt are a must. Of course, there are plenty of other options such as cut-offs, long sleeve shirts, sports bras, and leggings, to name a few. But whatever you may choose, make sure it's comfortable, breathable, and allows for a full range of motion. Things to avoid: Jeans, Khakis, and worn-out sports bras. I would also recommend avoiding shirts made of 100% cotton since it is not a moisture-wicking material.
As for shoes, that depends on what you are doing. If you are doing cardio, I recommend a good pair of running shoes. I have linked my personal favorite, the Hoka Cliftons, below. As for lifting, if you plan to squat, deadlift, leg press, or do any other exercise that involves pushing with your legs, use shoes with low-profile soles that have no squish. Companies like No Bull make lifting shoes, but even shoes like Converse and Vans will do the trick. Personally, I like to squat in Chuck Taylor’s and those work just fine. Just don’t squat in shoes that have a lot of cushion (Such as the Cliftons I recommended for cardio), because the “squish” will reduce stability and lead to bad form.
Lifting Belts
Lifting Belts are one of the most popular “extras” in the gym. They increase the stability of your spine and help reduce the risk of injury when performing certain compound exercises. However, a belt is not made to be worn during every exercise. A belt is generally worn during compound barbell movements such as squats, deadlifts, Olympic lifts, and overhead presses. When worn properly, a belt can increase safety and power. But, if used incorrectly, it can be potentially dangerous. Wearing a belt can lead to you lifting outside of your ability, causing injury. I wouldn't recommend using a belt right away, but once you begin to do six or fewer reps on those compound exercises, and the weight is above your body weight, it is probably a good investment.
Once you decide you're ready for a belt, knowing how to put it on is essential. Start by positioning the belt so that your belly button is in the middle of the buckle. Then, take a deep breath in, engage your core, and tighten the belt. After you secure the belt, take a deep belly breath to ensure you can still completely inhale the belt is not too tight. If you can’t take a belly breath, loosen the belt a little and try again. A belt that is too tight can restrict movement, blood flow, and breathing, leading to injury. At the end of this article, I’ve linked the belt I use, which I have found to be good quality for the price point.
Straps
Straps are used to help grip a bar or handle by wrapping around the bar, reducing the amount of grip strength needed to perform an exercise. They can provide a great advantage since they usually allow you to lift more weight. Generally, they can be used for deadlifts and most pull exercises (Except for overhead exercises. You may turn into Spider-Man by accident if you use them like this). However, if used too often they can lead to reduced grip strength. It is recommended not to use straps at all in your first three months of lifting to build up grip strength. If you do decide to use straps, I would suggest using them sparingly. Grip strength is very important for lifting and other sports. Most people don’t use straps, including me, and usually, it is not a hindrance. Either way, make sure you still train your grip!
Wrist Supports
Wrist supports are bands designed to support your wrists during heavy lifts. They can be a great tool to use when going for a new PR, especially during pressing exercises. But they should not be used all the time. If used too often, you may become reliant on wrist support and unable to lift without it. I would recommend only using them at or near your max. Also, apply the same timing rule as straps, avoiding them for the first 3 months of lifting.
Gloves
Gloves are really a lifter's choice. Sometimes, they can cause a disconnected feeling with the bar or an incorrect grip. However, they also help prevent calluses and blisters. In the beginning, you may develop painful blisters from gripping the weights. However, as your calluses harden, that will go away. The use of gloves boils down to whether you care about soft palms or not.
Bags and Bottles
Now comes the fun part– bags and bottles. This is where you can show off your style. A reusable bottle is a must in the gym, especially with the increasing popularity of reusable bottle fillers. One thing I recommend, however, is a bottle that can hold at least 32oz. As for bags, the choice is yours. There are plenty of duffels and backpacks with compartments for shoes, water, clothes, towels, and equipment. Keeping a lock in your gym bag is also a great tip. This way you can lock everything into a locker instead of dragging it around the gym with you. You can find some for as cheap as $20 on Amazon.
Links to Accessories:
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