- Comfort and freedom of movement matter far more than brand or look
- Flat, stable trainers suit lifting; cushioned running shoes suit running
- A well-fitted sports bra is worth buying before almost anything else
- Skip belts, straps and gloves until a coach suggests you need them
The one test your kit has to pass
Before you think about brands or colours, put your gym clothes on at home and try this: five deep squats, five toe touches, both arms reaching overhead, then lie on the floor and get back up. If nothing rides up, digs in, slides down or needs adjusting, you are ready.
That test matters because in a session you will bend, lunge, lie on benches and move in directions everyday clothes are not designed for. Kit that constantly needs pulling up or tucking in is distracting and, around moving weights, occasionally unsafe. Anything that passes is good enough, whether it is new technical gear or an old T-shirt from a 10k.
Beyond that, wear what makes you feel comfortable. Some people like fitted clothes so they can see their positions in the mirror. Others prefer loose layers that feel less exposing. Both are completely normal in any decent gym, and nobody is keeping score.
Shoes: the one thing worth getting right
Footwear affects how you move more than any other item. For strength training you want a flat, fairly firm sole that keeps your foot stable. Thick, squashy running shoes feel lovely for jogging but can make you wobble in a squat or a deadlift, a bit like lifting on a mattress.
Good options for a beginner include plain canvas trainers, flat-soled court shoes or a cross-training shoe designed for gym work. You do not need specialist weightlifting shoes to start. Our guide on whether you need lifting shoes explains when they start to make sense.
If your sessions include plenty of running, such as a conditioning class with runs or treadmill intervals, a cross-trainer with a little cushioning is a sensible middle ground. For events like HYROX, where you run and then push a sled, grip on the sole matters too, which we cover in HYROX shoes and kit.
Whatever you wear, lace it properly. Heels slipping out of loose trainers during lunges and jumps is a common and entirely avoidable annoyance.
Tops, bottoms, socks and underwear
- Tops: a T-shirt or vest in a breathable fabric. Cotton is fine but gets heavy with sweat, while synthetic or blended fabrics dry faster. Avoid anything so loose it drapes over your face when you bend forward.
- Bottoms: shorts, leggings, joggers or tracksuit bottoms. Check they stay up in a deep squat and are not so baggy they catch on a barbell or the edge of a box.
- Underwear: choose something that does not chafe. A seam or waistband rubbing for an hour adds up.
- Socks: mid-length or crew socks stop blisters in new trainers, and longer ones protect your shins from a barbell during deadlifts.
Sports bras deserve their own mention. A well-fitted, supportive sports bra is one of the few items genuinely worth investing in, especially for running, jumping or skipping. Many high street and sports shops offer fittings. It should feel snug and secure without digging in, and you should be able to jump on the spot without much movement.
If your thighs rub together when you walk, cycling shorts or longer leggings under shorts can prevent chafing during lunges and runs. An anti-chafe balm is cheap and worth keeping in your bag, particularly in summer.
Dressing for the session and the season
Different sessions call for slightly different choices. For strength work, fitted clothes let a coach see your hip and knee position, and long socks or leggings protect your shins on deadlifts. For conditioning, lighter and more breathable layers stop you overheating. If you will be kneeling or pushing a sled on turf, longer bottoms save your knees and shins from scuffs.
British weather adds its own twist. Plenty of gyms are chilly first thing in winter and warm by the evening, and a 6am session in January feels very different from a 6pm session in July. Wear a hoodie or light jacket for the warm-up and take it off once you are moving. Layering beats guessing.
What to put in your bag
- A refillable water bottle, around 500 ml to a litre depending on the session and the temperature
- A small towel for benches and your face
- A padlock, if the gym has lockers without their own locks
- A snack for afterwards if you are training straight from work and eating later
- Any medication you might need, such as an inhaler or glucose tablets
- Flip-flops and a wash bag if you plan to shower there
If you have never really thought about fluids, our guide to hydration for training covers how much you realistically need. For most people in an hour-long session, sipping to thirst is plenty.
What to leave at home, for now
Beginners are often sold kit they do not need yet. Lifting belts, wrist straps, knee sleeves and gloves all have their place, but not in week one. They can hide weak links you would be better off building, and most people only benefit from them once they are lifting fairly heavy loads. Our guide on lifting belts and straps explains when they actually help.
Keep jewellery to a minimum too. Rings can pinch against barbells and kettlebell handles, and dangly earrings or necklaces can catch during burpees or overhead work. Tie long hair back so it stays out of your face and clear of the bar.
Finally, do not buy a whole new wardrobe before your first session. Train in what you already own for a few weeks. You will quickly learn what annoys you and what you actually need, and your money will go much further. For a first class or a 7-day free trial at Lycan Strength, comfortable clothes, flat trainers, a water bottle and a towel will cover you.
Members' guide
Keep reading with your free week
The full guide is for members and people on a free trial. Claim 7 days free and it opens straight away on this device, along with every other guide.
Already a member? Log in to read it
Unlock the full guide
Seven days of classes, free. We will be in touch to book your first session.
Questions
Can I wear running shoes to the gym?
Yes, for cardio and lighter sessions. For heavier squats and deadlifts, a flatter, firmer shoe gives you a more stable base.
Is it OK to lift weights barefoot?
Some gyms allow it for certain lifts and others do not, for hygiene and safety reasons. Ask first, and never go barefoot around sleds or loaded plates.
Should I wear gloves when lifting?
Most coaches advise against them for beginners because they thicken the grip and can make it weaker. Some calluses are normal; file them down if they start to catch.
Do I need special gym clothes?
No. Anything comfortable that lets you move freely and stays in place is fine. Shoes and, if relevant, a supportive sports bra are the only items worth prioritising.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
