Gym Bag Essentials

If you’re looking to maximise your output at the gym, here are a few essentials which will assist you in progressing to your full potential.

  • Headphones

If the top 40 music which is on repeat in your gym doesn’t go hand in hand with your training style, a good pair of headphones will go a long way and will help you with your next set or your next mile. Both over ear and in ear come with their own benefits, however a noise cancelling feature is ideal.

  • Notepad

Either a notepad or an app to record your workouts is optimal as it allows you to monitor your progress. Recording exercises, weight, sets and reps will ensure you are on the right path to achieving your goals, whatever they may be.

There are tailored notepads which offer set tables for data entry however a normal A6 notepad does the job just fine and allows space for extra notes if required.

  • Chalk

Chalk is an excellent accessory if you are performing heavy pulling exercises, such as deadlifts, rows and even pull ups. It allows you to achieve a stronger grip as there is less moisture which would lead to your grip slipping, this ensures your grip doesn’t give out before your intended target muscle group.

  • Straps

Straps are a very useful tool however they should not be relied on. These are also used for heavy pulling exercises, allowing you to focus purely on the intended muscle group as it removes almost all of the focus from your forearms.

  • Belt

Weight lifting belts are generally used for heavy compound exercises and are not a necessity, as they are more suited towards strength athletes. They allow the core to be pushed up against the belt, leading to a firmer stance and a stronger push/pull.

  • Armband Case

Armband cases are very practical, especially when the length of your headphones are limited or you have a shortage of pockets. Another reason for using an armband case is it allows you to avoid using your phone after every set, as it can be a bit of an inconvenience to take out every time, this prevents unnecessarily long rest times.

  • Pre workout

If you are hitting the gym after a long day at uni/work, or are going first thing in the morning before you start your day, a pre workout formula is a great tool to add to your arsenal. The combination of caffeine, beta-alanine and citrulline malate gives you the energy and focus to fight through your workout in an efficient manner.

In order to reap the full benefits of pre workout, it is generally best to take it on a fairly empty stomach.

  • Post workout

Although it has been proven that the “30 minute window” is a myth to a certain extent, it is natural to be very hungry after a training session. It is good practice to have a post workout meal prepared, whether it be a shake or a steak. One reason for this is you avoid the temptation of going to a takeaway or the local shop for a meal deal.