What to wear to fitness for girls and men: 22 photos

How to dress for fitness?

Fitness clothing must meet 3 requirements. Be:

comfortable
_ Selected according to size, and not taking into account the planned weight loss by 2 sizes or, conversely, hanging as if on a hanger;
practical
. Natural fabrics are good in everyday life, but not in the gym. Cotton T-shirts and pants quickly become saturated with sweat and stick to your body. In addition, they can be easily extended on the elbows and knees. High-quality sportswear is made from mixed fabrics with the addition of elastane and polyurethane. This fabric stretches perfectly, does not restrict movement and brings sweat to the surface without absorbing it;
beautiful
. Where else, if not in the gym, can you indulge in bright colors and prints that are inappropriate in everyday life.

Minimum fitness set: 2 T-shirts or T-shirts, 1 pants, shorts or leggings, 1 pair of sneakers. Girls additionally need to purchase 2 sports tops or bras.

Upper body

A mandatory element of a sports outfit is a T-shirt or tank top. They should be selected in such a way that the clothing fits smoothly around the body, but does not hinder movement. And if men can afford to be a little careless in choosing a T-shirt, then girls should be careful with a deep neckline: it will distract both you and those around you from your activities. It’s very easy to check whether a T-shirt is suitable for exercise: bend in front of the mirror in different directions.

Many people consider a hoodie or sports jacket to be an unnecessary purchase. This is not true! Even on a summer evening, it is dangerous to immediately leave the hall to go outside - the chance of catching a cold is too great. You can’t get cold in the club either: it’s better to throw on a jacket while warming up, stretching, or while working out on a machine that is located directly under the air conditioner.

When buying T-shirts, pay attention to the seams. Ideally, they will be external. But in any case, the seams should be flat, soft, and free of unevenness. A great option is seamless T-shirts. Yes, they don’t look as stylish as we would like, but they certainly won’t cause discomfort.

Girls with small breasts additionally need to purchase a pair of sports tops so as not to injure the thin and delicate skin of the chest. Sports bras are more suitable for busty ladies. They will tighten the chest a little and provide excellent support.

You shouldn't do fitness without a bra or in your everyday underwear. Firstly, it is inconvenient, especially during active activities. Secondly, without receiving proper support, your breasts may hurt for a long time. With proper care, a quality sports bra will last about 2 years. The material of the product will signal that it’s time to change it – it will become hard and unyielding.

Lower body

The most suitable women's options for the gym are capris and leggings. It’s best if they have a high waist, so that when bending over you don’t have to think about peeking out sides and underwear. Please note: the belt of quality products never contains any elastic bands! It simply consists of several layers of elastic but tough fabric. And please: when trying it on in the store, check whether the leggings are see-through when bending over!

Men can choose long shorts or leggings. The latter are good for their elasticity: in them, even when lifting heavy weights, you don’t have to worry that the clothes will simply crack at the seams. Long, and even more so wide trousers in the gym are simply dangerous: they can get caught on protruding parts of the equipment, and either lose your balance or injure your neighbor.

An important element of equipment is socks. Sports models are never made from 100 percent cotton. Synthetic fibers are a must: thanks to them, socks do not slip and wick away moisture well. It is very important that the seam is thin and flat: this way you will definitely not rub your fingers, which is especially common among beginner runners and athletes.

Preparing the gastrointestinal tract for training

1-2 hours before, you should eat well and provide your body with “ fuel ” before training. Why exactly 1-2 hours ? The fact is that the digestive system needs time to digest food. If you eat in 15-30 minutes , it will simply be difficult for you to train and you will feel heaviness in your stomach.

As already mentioned, in 1-2 hours, you eat mainly protein-carbohydrate foods , including vegetables, rice, potatoes, meat, fish, salads, juice, fruits. If your body type is prone to gaining excess weight , then eliminate (reduce) the consumption of fast carbohydrates if possible, and vice versa, if you have a fast metabolism, you need, in addition to everything else, to load up on sweets (for energy).

Before the workout itself, usually 30 minutes before it, athletes drink pre-workout complexes , BCAA and other sports nutrition in order to prepare their body and nervous system for intense physical activity.

In turn, newcomers to the gym, especially those who are just about to go there, are not recommended to take these sports supplements, for a very simple reason: your body is not yet accustomed to specific strength loads , has not entered into the training rhythm.

Work out for 3-6 months without using sports supplements in your diet, and then you can and even need to take them to achieve better results .

Healthy eating when working out in the gym

Selecting shoes

The main rule: no walking pseudo-sneakers, ballet shoes or moccasins! Only sneakers for sports. Moreover, their variety should correspond to the type of training that you have chosen:

for working with heavy weights,
the best option is weightlifting shoes: lightweight, breathable, but at the same time very durable shoes. It features a hard sole and a plastic heel up to 20 millimeters high. The weights do not slip at all and make deep squats easier;
Beginner weightlifters and powerlifters
can recommend high-top sneakers. They allow the foot to press tightly to the floor and securely fix the ankle;
CrossFit
is a training that includes elements of running, gymnastics, and weightlifting. And all these exercises should be comfortable for the athlete to perform. Therefore, you will need universal shoes: stable, breathable, with a hard sole;
for running and cardio training
. You can recognize them by the elevation in the heel area. Moreover, for running on the street you need to choose heavier models with thick soles. And in the gym it’s good to train in lightweight sneakers with mesh inserts;
Step aerobics
requires high-top sneakers. They perfectly fix the ankle and protect the ankle joint.

Every year new trends appear in the fitness industry: yesterday girls went to fitball en masse, today they are addicted to Zumba, and tomorrow they will be crazy about tai-bo. Such enthusiastic people should pay attention to sneakers, on the sole of which there is a turning point - a circle located directly under the big toe. These models make it easy to perform dance moves and turns.

Main

Going to the gym can be a lot of stress, so it's easy to forget about things. First of all, don't forget to bring shoes, sportswear and a towel. You also need to take something to drink, shower cosmetics and a snack that will speed up muscle regeneration after training.

Sneakers The right sneakers are the basis of every class (unless you do yoga or Pilates and will be barefoot). Going to the gym with ill-fitting shoes can lead to injury, so be sure to choose lightweight shoes with flexible soles that won't slip on the floor. Shoes should be comfortable, so take your time choosing the right model and size.

Nike sneakers are chosen not only by world famous stars or professionals. They are bought by ordinary people who live active lives and value comfort.

Tracksuit Gym attire should be comfortable, which means it won't restrict movement or cause chafing. In addition to a T-shirt and shorts, it is advisable to purchase seamless underwear and socks. Women should stock up on a suitable sports bra that will support their bust and provide comfort during exercise.

Towel In fact, you need two or even three towels for the gym. One small thing is to wipe off sweat and maintain hygiene, and another big one is to dry off in the shower before returning home. If you plan to go to the sauna after exercise, it is best to take a third towel with you.

Water or isotonic drink During intense exercise, the body sweats a lot, so it is important to stay adequately hydrated. A bottle of mineral water (but not carbonated!) will allow you to replenish the lack of fluid in your body. You can also rely on an isotonic drink, but preferably a homemade one (water, lemon juice, a pinch of sugar or a little honey, a little salt).

Unfortunately, most store-bought isotonics contain harmful preservatives and dyes, as well as large amounts of sugar, which can neutralize the effect of training. Before purchasing, be sure to check the composition of the drink.

Accessories

In addition to the right clothes, to visit the fitness club you will need:

Sports bag
. Large and roomy so you can easily put everything you need in it: not only leggings, a T-shirt and shoes, but also a shower towel, flip-flops, maybe even a container with a healthy snack. It would be great if the bag has pockets for keys and watches, a phone and a shaker. And in general, it’s great if the model is equipped with a holder for a mat: who knows, maybe in a month strength training will seem too difficult to you, and you’ll want to diversify it with yoga or stretching. Before buying, you should definitely try on the bag to ensure that the size fits and that the strap does not cut into your shoulder.
Towel and shower accessories
. The first will be needed not only after training, but also during the process to wipe away sweat. The need for shower accessories can be debated. But if the fitness club is located on the other side of the city or a meeting is planned after the class, it is still better to take shower gel and rubber slippers with you.
Bottle for water.
It can be ordinary, or it can be special – “sports”. The main thing is that you can take a couple of sips every 15-20 minutes. A professional bottle is not just a beautiful accessory! It can be easily opened with one hand and allows the athlete not to fall out of the training process. This is especially true in group classes. The bottle has a comfortable handle and notches that allow you to control the volume of water you drink.
Gloves for the gym.
Men value them for effectively preventing slipping and increasing grip strength. Women - for the absence of calluses on their hands after training. And sports doctors insist on the use of gloves in all strength activities to reduce pressure on the fingers, maintain joint mobility and fine motor skills in everyday life.
Fitness bracelet.
His main task during training is to control his heart rate. On the very first day of visiting the gym, the trainer will definitely help the beginner determine his maximum heart rate and training zone. If you fall below the recommended threshold, the activity will not give any results. Higher levels are hazardous to health.
Athletic belt
. Not a single coach supports the craze for such an accessory. The athletic belt was created for very specific purposes:
- turn off well-developed abdominal muscles when performing certain exercises, for example, dumbbell presses;

In both cases we are talking about, if not professional, then very experienced athletes. And the appointment of rigid belts is generally the competence of the doctor. As practice shows, 90% of fitness club visitors, on the contrary, need to strengthen their abdominal muscles, and the intensity of their training is such that they simply do not need an athletic belt.

There is an opinion among girls that an athletic belt will help not lose your waist. Indeed, an incorrectly selected program increases the girth of the torso. But, if you do not pump up your oblique muscles intensely, this problem can be avoided. But turning off the abs from the training process definitely leads to the prolapse of the stomach, which is often observed even in slender, thin girls.

Hair tie or headband
. Loose hair and long bangs are unacceptable in the gym, unless, of course, you came to work out and not post photos on Instagram. And even then, they are unlikely to turn out successful: any neat braids and tight buns look much better than wet, sweaty, disheveled curls.
At least half of the visitors come to the hall with a player. Beginning athletes are better off giving up music: it will not allow you to hear the coach’s recommendations in time and will only distract. At first, it is important to concentrate on the technique of performing each exercise: correct body position and breathing.

What do you need to take?

If you consider and compare the luggage of each person visiting the gym, you can find completely different things. Without some, it is simply impossible to do fitness, others may be needed from time to time, and some will simply lie in your bag all the time as a useless burden. The main thing is to focus on those items that everyone should have in their arsenal when visiting a fitness club. What do you need to prepare for training?

a bag for things;
clothing and footwear for sports activities;
water;
training diary;
hair elastic;
towel;
shower accessories.

In addition to these things, you may need additional accessories, which will be discussed a little later. But the items from this list should definitely be with you in the gym.

Sports bag

The first thing you need to worry about is where to put the things you need for training. Sports bag or backpack – decide for yourself. For example, if you have to get to a fitness club by public transport, a backpack may be preferable. The main thing is that the product is comfortable, compact, but roomy enough, and made of durable, non-staining fabric. It is better to buy a sports bag with several compartments of different sizes, fastened with a zipper, where each accessory will have its own place so that you can easily find the right thing.

Cloth

The main criteria that a sports uniform must meet are convenience, safety and comfort. Some prefer modern “breathable” synthetics, while others remain faithful to classic cotton. A girl will feel comfortable in shorts, leggings that do not restrict movement, and a T-shirt that is loose enough, but not too roomy so as not to interfere with the exercise equipment in the gym.

In general, clothing should be the right size, have strong or double seams, be lightweight, and breathable. If synthetics are chosen, then only special, sports ones. In addition, pay attention to special sports underwear - bras, which are also on sale.

Shoes

When going to the gym, pay special attention to your shoes. The best option for training is light, comfortable sneakers. For jumping exercises and running on a treadmill, models with shock-absorbing inserts are suitable, which will reduce the load on the joints and provide proper support to the legs. It is advisable that the shoes be made of hygroscopic material to avoid the appearance of calluses and fungus, and with a springy sole of medium hardness.

Sneakers can only be used during weightlifting activities. And you should completely avoid flip-flops, flip-flops or ballet shoes: such shoes can cause injury during exercise.

Water

A bottle of water is one of the required items for working out in a fitness club. During training, you need to replenish your fluid supply to restore strength. There should be at least half a liter of still water in stock. If you are going to do cardio or strength exercises, the amount of fluid you drink increases. It is better to have a liter bottle of water with you. It is convenient to use a special container for cyclists, which is easy to use and liquid never spills from it.

Before you go to the gym, ask if there is a water cooler there - then you can count on it. Regarding the amount of water you can drink during training, consult with your trainer and focus on how you feel.

Training diary

One of the important accessories for sports training. This could be a gadget application or a regular notepad with notes. Thanks to it, each workout can be compared with the previous one, tracking progress and increasing the load when necessary. Recording achieved results is a good incentive to conquer new sports peaks.

Scrunchy

This accessory, which takes up virtually no space in your sports bag, will be very useful if you have long hair. You can use a headband instead of an elastic band. Loose hair gets in the way and irritates you during exercise, so it’s better to put it in a neat ponytail or put it under a bandage.

Towel

A must-have attribute not only for taking a shower after a workout, but also for wiping away the sweat that is released in large quantities during intense exercise. You can also place a towel on the exercise machine, which has wet marks left after the previous visitor.

Expensive fitness clubs usually provide towels. If such a service is not offered, take two or three with you: one large bath, the rest for hygiene during classes.

Shower accessories

Taking a shower after training is mandatory: basic hygiene, a way to tone yourself up and the ability to relax are very important. For water treatments in the gym, you need to take standard shower accessories with you: gel, shampoo, washcloth, comb. There is usually no need to take a hair dryer with you: every club should have such a device.

Be sure to take flip-flops with you to the shower: barefoot still has a chance of catching fungus even in a prestigious fitness club. Don't forget a couple of changes of underwear and socks: after a shower you want to put on everything fresh.

And one more important tip. You should not use strong perfumes - perfume, eau de toilette - before training: when mixed with sweat, they create a very unpleasant odor.

How not to dress for a fitness club?

If recommendations on what to wear to training are always laconic, then the list of mistakes made by novice athletes can be continued indefinitely. Here are just a few of the blunders of fitness club visitors:

Striptease instead of training. For the most part, this applies to beautiful girls who are not shy about showing off their breasts or the endless length of their legs for everyone to see. But every time I put it on short shorts and high cut top, remember that athletes are men too! And, staring at the neckline, they can be seriously injured.
In addition, clothing that reveals most of the body is simply unhygienic. By touching exercise equipment with your sweaty naked body, you are simply showing disrespect for others.
Men can also do a striptease if they wear shorts with wide legs. A number of exercises in the gym involve lying on your back. This is where there is a high probability of demonstrating to others more than one would like.
Exercising barefoot or bare-chested in decent gyms is strictly prohibited! The foot must be securely supported to avoid injury. A T-shirt will allow you to leave the bench completely dry.
Regular clothes instead of sportswear . Professional sportswear follows the contours of the body, wicks moisture away from it, does not restrict movement and does not ride up at the most inopportune moment. Ordinary clothes behave exactly the opposite! Cotton T-shirts become heavy with sweat. Denim shorts dig into the body at the slightest bend. And the laces and rivets on the pockets of the pants cling to the exercise equipment. Just remember: dressing in old, stretched out sweatpants and beat-up T-shirts is unacceptable!
Wide pants . Yes, oversized is still in fashion, and wide legs perfectly disguise riding breeches and imperfect calves, which pleases overweight women so much. But such clothes will definitely cling to barbells and bars. And if you don’t get the length right, injury on an exercise bike or treadmill is guaranteed! Trousers of this style also have one more disadvantage: they make it difficult for the trainer, who must always see how this or that muscle works.
Shales . For some reason, they are chosen by the vast majority of men starting their journey in sports. They realize their mistake quickly - at the very first time a kilogram dumbbell falls on their foot. It will be a great success if the matter is limited to a bruise and not crushed bones.
Lace lingerie, thongs, push-up bras. Sportswear brands don't stop at creating leggings and T-shirts. Their selection always includes cotton panties and sports bras that provide excellent support. In such underwear, you will think about your workout, and not about where the strap slipped.
Nylon tights under shorts .
In a fitness club, no one will look closely at how perfect the skin of your legs is. Therefore, there is no need to wear tights, which will only restrict movement. For girls who want to look perfect everywhere, it’s very difficult at first in the gym: makeup runs and smudges, and your favorite perfume sounds suffocating. There is only one way out: limit yourself to a minimum of cosmetics, for example, nude lip gloss and one layer of mascara. But it’s better to avoid perfume altogether; an antiperspirant with a light, pleasant smell will be quite enough.

What else could you need?

So far we have been talking about those attributes without which classes in a fitness club are impossible. However, there are still many useful and pleasant little things that can come in handy during training. Whether to take them or not depends on the type of exercise and your desire. Let's talk a little about additional accessories.

Music

A player or phone with your favorite tunes will help make the training process more enjoyable. Music motivates, improves your mood and distracts you from the tension created by strength exercises; it makes time fly by. Don't forget to pack headphones in your bag, and it's better if they are wireless!

Tip: listen to dynamic music during training, which puts you in a working mood. Lyrical slow melodies will throw you off the beat.

Timer

Using a timer set to certain parameters, you can easily control the time allotted for each specific exercise and the rest period. You won't have to be distracted by looking at your watch.

Fitness bracelet

If you strictly monitor the condition of your body, you can wear a fitness bracelet on your hand while working out in the gym. This modern gadget records all the nuances: it monitors changes in heart rate and even counts the number of calories burned during exercise. The device is especially relevant for those who exercise for the purpose of losing weight.

Phone holder

Holder – in other words, you will need a holder if you take your phone into the hall. There are special belts, handbags, armbands, cases and holders worn on the arm, designed for cases when a person is busy with work.

Most often, fitness club clients use belts with convenient pockets for phones or hand holders.

Shaker

For those who prefer to refuel with protein shakes before or after workouts, you may need a good shaker. However, such a vessel can also serve as a water bottle.

Gloves

For training on strength training equipment, you will need sports gloves made of leather, which will protect the delicate skin of the palms from the formation of abrasions and calluses and will facilitate a comfortable grip on the handle of the apparatus and prevent slipping.

Wrist straps

Wrist straps are used when exercising on a horizontal bar, as well as when doing exercises with a barbell or dumbbells. There are different types of belts for different types of strength training. This accessory is optional; everyone decides for himself whether it is convenient and whether he needs to exercise in wristbands or belts.

Belt

A special belt is used to support the spine during strength exercises: failure to comply with this rule can result in serious injuries. It is best to buy a leather product. The main thing is to choose the right size: the belt should fit snugly to the body, it should be located below the waist, but not at the groin level.

A gym may offer a belt, but using “public” accessories is considered bad manners and unhygienic. If the types of exercises require it, stock up on individual belts, gloves, and belts.

Pool items

If you also want to visit the pool, girls need to take a one-piece swimsuit with them: it fits the figure well and is comfortable to move in. And in order to prevent your hair from getting wet, take with you a special cap - rubber or latex. And, of course, the above list of shower items and slates are a must.

So, your sports bag for visiting the fitness club is packed, nothing is forgotten. Now all that remains is to bring with you perseverance and a great desire to achieve good results.

What a girl should wear to fitness: photo

Of course, trainers advise all girls to immediately buy high-quality leggings and a pair of T-shirts for training. But it’s better to honestly ask yourself the question: are you ready to exercise regularly. If in doubt, choose a temporary, inexpensive option. If your motivation is strong, don’t skimp! A beautiful, high-quality uniform will be another reason not to miss training.

Minor and not particularly necessary things

There are things that you must take with you to the fitness club. However, there is something that is not always necessary. We are talking about a player and headphones. Many will say that it is practically impossible to train without music, but this statement is not reliable.

If you come to train, then additional wires on your body will probably hinder your movements. You can get by with Bluetooth headphones, but they can pick up other people's signals, so they are more likely to distract attention. Moreover, the most recent studies have proven that music improves physical activity only for beginners, while experienced athletes lose up to 10-15% of their effectiveness during training due to the rhythm to which they adapt.

Video “What's in my gym bag”:

EquipmentWhat to do in fitness: dress wisely

Equipment Fitness bracelet: how it works and why it’s needed

What a man should wear to fitness: photo

A man in a full Nike outfit and New Balance sneakers is definitely beautiful! But if you are not yet ready to shell out half your salary on equipment, that’s okay. The main thing is the desire for self-improvement, not fashion brands.

Sportswear

There are several requirements for sportswear for both men and women that help achieve their goals and provide comfort:

Convenience while driving. It is important that clothing is the right size and does not hang or constrict as this can cause discomfort, make it difficult to exercise, or make it impossible to perform certain exercises. When choosing shorts, trousers, or a T-shirt, it is better to test them: how comfortable it is to bend over, stretch, etc.
Temperature comfort. During training, a person quickly warms up and begins to sweat, so it is recommended to choose a short-sleeved T-shirt made of moisture-wicking jersey, as well as shorts below the knees or light, stretchy trousers.
High quality material. Despite the well-established opinion that it is better to wear clothes for sports activities made of linen or cotton, this is not correct. Because such material, although it absorbs moisture well, remains wet for a long time, sticking to the body and cooling it excessively. It is best to use clothes made from synthetic fabrics that are designed specifically for training. They are characterized by breathability, rapid absorption and evaporation of moisture.

Sport shoes

When choosing shoes, it is worth considering that they should not only provide comfort during sports, but also protect against unnecessary injuries. If it is chosen incorrectly, falls or other injuries cannot be avoided.

Advice: you should not wear sneakers, rough but fashionable sneakers, ballet flats or Czech shoes (applies to girls) to fitness or the gym, even if you feel good in them.

When choosing shoes for men or women, it is recommended to focus on the following rules:

the sole of the sneakers should be grooved and stable, have shock-absorbing properties;
the top should best be made of a fabric that easily allows air to pass through, such as mesh; it is also recommended to avoid synthetic material;
the heel of the sneaker must have a solid seal, like the entire frame: soft shoes easily warp when loaded, which causes injury;
It is advisable for sports shoes to be widened near the heel - this will provide additional stability;
it is important to watch the tongue of the sneakers - it should be well sewn and not curl;
It is recommended to purchase lace-up sneakers - they are more securely attached to the foot.