We've all experienced that sinking feeling: arriving at the gym only to discover we've forgotten something crucial. Whether it's workout shoes sitting by the door or headphones left charging at home, forgotten items derail workouts and waste time.
This comprehensive checklist eliminates that problem. We've organised everything you might need by category, with additional sections for specific workout types. Use this as your master reference, customising it to match your particular routine and preferences.
How to Use This Checklist
Not everyone needs every item. Start with the Essential items, then add from other categories based on your specific workout type and whether you'll shower at the gym. Bookmark this page for easy reference.
Essential Items (Never Leave Without)
These items form the absolute foundation of any gym bag. Forgetting any of these significantly impacts your workout.
- Training shoes appropriate for your workout
- Workout top (moisture-wicking recommended)
- Workout bottoms (shorts, leggings, or joggers)
- Sports bra (if applicable)
- Socks (athletic, moisture-wicking)
- Underwear
- Water bottle (filled)
- Gym towel (for wiping equipment)
- Membership card or app access
- Padlock for locker
Personal Care and Hygiene
Essential for freshening up after your workout, especially if you're heading somewhere afterward.
Basic Personal Care
- Deodorant/antiperspirant
- Hair ties/clips (multiple—they disappear!)
- Headband
- Face wipes or cleanser
- Moisturiser
- Lip balm
If Showering at the Gym
- Shower towel (larger than gym towel)
- Shampoo (travel size)
- Conditioner (travel size)
- Body wash/soap
- Flip flops/shower shoes
- Toiletry bag to keep items organised
- Body lotion
- Hair styling products
- Brush or comb
- Razor (if needed)
Post-Workout Clothing
If you're not going directly home, pack clothes to change into after your workout.
- Clean underwear
- Clean socks
- Shirt/top
- Pants/skirt/dress
- Clean shoes (if not wearing gym shoes out)
- Belt
- Jacket or outer layer
Electronics and Entertainment
Items to enhance your workout experience and stay connected.
- Headphones/earbuds (charged)
- Phone
- Phone charger or power bank
- Fitness tracker/smartwatch (charged)
- Heart rate monitor (if used)
- Armband or phone holder
Pro Tip
Keep a phone charger permanently in your gym bag. There's nothing worse than a dead phone halfway through your playlist.
Nutrition and Hydration
Fuel for before, during, and after your workout.
- Pre-workout snack (if needed)
- Post-workout protein shake or bar
- Emergency snacks (nuts, energy bars)
- Electrolyte tablets or sports drink
- Protein powder (single-serve packet)
- Shaker bottle (if using powder)
First Aid and Wellness
Small items that prove invaluable when needed.
- Plasters/band-aids
- Pain relievers (paracetamol, ibuprofen)
- Antiseptic wipes
- Blister treatment
- Sunscreen (for outdoor activities)
- Any personal medications
- Insect repellent (for outdoor gyms)
Workout-Specific Items
Add these items based on your specific training activities.
Weight Training
- Weightlifting gloves (optional)
- Lifting belt
- Wrist wraps
- Knee sleeves
- Lifting straps
- Chalk or liquid grip (check gym policy)
- Resistance bands
- Workout notebook for tracking
- Flat-soled or lifting shoes
Cardio and Running
- Running shoes (specific to cardio)
- Extra socks
- Sweatband or cap
- Reflective gear (for outdoor runs)
- Foam roller
- Massage ball
- Compression gear
Yoga and Pilates
- Yoga mat (or confirm gym provides)
- Yoga blocks
- Yoga strap
- Grip socks
- Light layers for temperature changes
- Mat cleaner/spray
Swimming
- Swimsuit/trunks
- Goggles
- Swim cap
- Quick-dry towel
- Plastic bag for wet items
- Flip flops for pool deck
- Leave-in conditioner (for chlorine protection)
- Ear drops
Combat Sports (Boxing, MMA, Martial Arts)
- Boxing gloves
- Hand wraps
- Mouthguard
- Headgear (if sparring)
- Groin protector (if sparring)
- Shin guards
- Uniform/gi (for martial arts)
- Extra t-shirts
Organisation Tip
Use packing cubes or small bags to organise items by category within your gym bag. This prevents rummaging and makes repacking after workouts quick and systematic.
Permanent Gym Bag Residents
Items that should live permanently in your gym bag, eliminating the need to pack them each time.
- Spare deodorant
- Extra hair ties
- Mini first aid kit
- Emergency snacks (non-perishable)
- Phone charger
- Small amount of cash
- Spare padlock
- Plastic bags for wet items
- Tissues
Seasonal Considerations
Adjust your packing based on weather and season.
Summer/Hot Weather
- Extra water
- Sunscreen
- Hat or cap
- Cooling towel
- Lighter clothing
- Electrolyte supplements
Winter/Cold Weather
- Warm layers for travel to/from gym
- Beanie
- Gloves
- Warm post-workout clothes
- Hot drink thermos (optional)
Work-to-Gym Additions
If you're heading to the gym from work, remember:
- All regular gym essentials
- Garment bag for work clothes
- Shoe bag for work shoes
- Full toiletry kit for professional appearance
- Makeup bag (if applicable)
- Hair dryer (if gym doesn't provide)
Creating Your Personal Checklist
Use this master list to create a personalised version:
- Start with all Essential Items
- Add Personal Care items based on your post-workout plans
- Include workout-specific items for your training type
- Add seasonal items as appropriate
- Create a laminated version or phone note
- Review and adjust after a few weeks of use
A well-packed gym bag sets you up for success before you even begin your workout. Taking five minutes to verify your bag contents eliminates mid-session frustrations and ensures every gym visit is productive. Use this checklist as your foundation, and never be caught unprepared again.