What’s in Your Bag?
Affiliate Disclosure:
This blog post contains affiliate links. If you click on these links and make a purchase, I may receive a small commission at no extra cost to you. I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. This helps support the site and allows me to continue creating content like this. Thank you for your support!
I have had several pieces of equipment through my training career, most of which have been helpful. I’ve compiled a list of things I think every athlete should own.
Weightlifting Shoes
If you are going to be serious about weightlifting, you need a pair of weightlifting shoes. My personal favorites are the old Nike Romaleo 2’s, but good luck finding a new pair of those. Unless you’re purchasing a bar or plates, this will likely be the biggest expense you have getting started. The good news is that you can wear these shoes into the ground before buying a new pair, so you shouldn’t have to worry about buying new pairs frequently provided you only wear them while training. The shoes are designed with a raised heel, which improve posture and stability and allow for a deeper squat while maintaining balance. The solid sole also gives you something to push against and serves as a base for you to transfer force through the ground. While it’s ok to use other flat soled shoes, having a proper pair of weightlifting shoes is essential for proper lifting technique. I wouldn’t get too wrapped up in which shoes are “the best.” The best shoe is the one you like the most. I would suggest some due diligence durability though, as I’ve heard stories of lesser-known shoes coming unglued mid-lift. I have owned the Adidas Adipowers, Reebok Legacy Lifters, and the Nike Romaleos. I have owned each pair for over 2.5 years each. The only issu I ever had was with the legacy lifters when the velcro wore out. I simply replaced the velcro.
Thumb Tape
Aside from proper shoes, tape is the one thing that I will not lift without. Tape helps protect your thumb during the hook grip and can also help maintain a good grip on the bar. For most training, tape from Warm Body Cold Mind is my go-to, but you can find suitable substitutes almost anywhere on Amazon. It can be difficult to get off after long training sessions, so be aware of that. It is worth noting that many high-level lifters prefer other tapes, some of which are homemade. Gabriel Sincraian uses medical gauze and a thicker tape and claims that it is better. I haven’t tried it enough to know and frankly I may not lift enough for it to matter. Check out this video if you want to learn a little more about what he uses.
Straps
Lifting straps are wonderful implements for training. They are great for reducing grip fatigue, ttaining tesion in the lats, and for overcoming grip strength as a limiting factor in the lifts. The two types you will see in most gym settings are lasso straps and closed loop lifting straps. I prefer the closed loop straps like these from Weightlifting House. You can read more about the different straps here.
Knee Sleeves
Sleeves help keep your knees warm and supported during training and competition. They also protect against scrapes from the barbell and can help stabilize the knee joint during heavy lifts. I am not a big fan of full knee wraps themselves because I think they help you compensate a little too much, but they can definitely be useful as well. I personally prefer a much thinner knee sleeve like these from Hook Grip. If you prefer more support, thicker knee sleeves will be better. My personal preference are these from Rehband (make sure you buy 2).
Weightlifting Belt
Proper bracing and stability is crucial for heavy exercises like squats and cleans, and weightlifting belts encourage bracing and stability through abdominal pressure during heavy lifts. This also supports the lower back. Some athletes find using a belt helpful on snatches and presses, though others may not. If you do choose to wear a belt while snatching, consider wearing your belt under your shirt. The higher contact point increases the risk that the bar will get caught on your belt, which could lead to a missed lift or present a safety hazard at heavy weights. I am a fan of using a belt early and often. I use the hybrid belt from Eleiko. The metal clasp keeps the belt secure, even if the velcro fails. If you prefer something a bit more sturdy, try the leather belt, also from Eleiko. It is more expensive but is well made and will last a while if taken care of properly.
Wrist Wraps
Like knee sleeves, wrist wraps will keep your wrists warm and supported through a weightlifting session. They can also help with sweat on hot days. Any wraps will do, but find these from Harbinger to be durable. Confession….I really only use wraps when I am pressing or jerks. Otherwise, I really don’t use them that much. As I’m writing this, I realize it’s mostly because I don’t feel like messing with them, which sounds like a bad excuse. I’ll probably start using them again this week.
Chalk
Some commercial gyms will not allow you to use chalk because it is messy. You don’t really need to use a lot, because too much can actually dry out your hands and cause ripping. The primary reason for using chalk is to absorb moisture and increase friction, which will help you get a better grip on the bar. However, more chalk means more friction which means more tendency to rip. I keep a small bag of chalk in my bag just in case I need it. I also use the liquid chalk in commercial settings because it tends to be less messy and it a little easier to hide from the cleaners.
Notebook and Pen
Studies have shown that using your phone distracts you from training and can reduce performance. For this reason, I like to bring a notepad to track my training. Copying the results into my Google Sheet IS extra work, but does provide an opportunity for further reflection. I like using a cash ledger to record my daily deposits, but you can use anything you want.
Foam Roller or Massage Balls
Foam rollers and massage balls aid in loosening tight muscles and increasing blood flow. They can be great for pre-workout warmups and workout recovery. There is literature suggesting that the benefits of rolling may not be statistically significant for injury prevention and recovery. That said, they've been used by athletes for a long time, and I think there is something to be said for implements that simply “make you feel better.” I’ve found that you don’t need anything fancy, just something simple will do.
Snacks and Hydration
Great snacks lead to great workouts. Believe it or not, they aid in faster recovery. My go-to’s actually come from my Ironman training, where I crushed stingers, gatorade, and pineapple coconut water for carbs and electrolytes during training. These energy gummies are great too when you need a little caffeine boost.
Niceties
If your gym doesn’t have these items, I would add these to your bag:
A towel to manage sweat. Nobody likes sitting in someone else’s salt.
Resistance bands for warm-ups and accessories
A jump rope for quick warmups and plyometrics. RX Smart Gear makes the best, in my opinion.
First aid kit, just in case you need it.
Completely Optional Items:
Fresh clothes
Tripod with remote, for those of use who don’t practice shoe-tography.