What to Bring to the Gym: A First-Timer's Checklist
Photo: Mikhail Nilov on Pexels
Walking into a gym for the first time, or going back after years away, is often the hardest part. You don't know the layout, the machines look complicated, and everyone else seems to know what they're doing.
Packing the right things won't fix all of that, but it does take a few worries off the table. Here's a simple list of what to bring, plus some tips to make that first session feel easier.
The first-timer's checklist
You don't need much. Most of this is already in your cupboard.
- Comfortable clothes. Something you can move and stretch in without fiddling with it.
- Supportive shoes. Closed-in shoes you can walk and train in.
- A water bottle. Most gyms have a fountain to fill up at.
- A full-length towel. For benches, mats and machines. More on that below.
- Phone and keys. Somewhere safe that stays with you.
- A hair tie. If you need one, you'll be glad it's there.
- Your membership card or app. Some gyms need it to get through the door.
- A lock. Only if you plan to use a locker.
- A change of clothes or a shower kit. Handy if you're heading to work or out afterwards.
If you're not sure what your gym provides, give them a quick call before your first visit. Some have lockers with built-in locks, some supply towels for the change rooms, and some ask you to bring your own towel for the gym floor. Knowing ahead of time means one less thing to think about on the day.
That's it. Start with what you have, and add things later once you know what your gym and your routine need.
Why a towel is on the list
A towel gives you a barrier between you and shared equipment. Benches and mats get used by a lot of people over a day, and many gyms ask members to bring a towel. We cover this in more detail in do you need a towel at the gym.
Size helps. A small hand towel tends to cover only part of a bench. A full-length hooded gym towel is 140 x 55cm, and the hood slips over the top of the bench so it stays put while you move. If yours keeps slipping, here's how to stop your gym towel sliding off the bench.
Keeping your phone and keys with you
Gym floors aren't the best place for your phone, and lockers can feel like a lot of trouble for a short session. The VIVID towel has a zip pocket for exactly this. What fits? Your phone, keys and gym card. They stay with your towel instead of on the floor or in a locker.
If you choose the magnet strap, one small note. To be safe, keep bank cards, gym key cards and your phone away from the magnet itself. Strong magnets can affect cards with magnetic strips. You can read more in are magnetic gym towels worth it.
Tips for your first session
If you have a health condition, check with your GP before starting a new exercise routine.
Ask for a tour or an intro session. Most gyms are happy to show new members around. It's the quickest way to learn where things are and how the main machines work.
Start with one or two machines. You don't have to try everything on day one. Pick a couple, get comfortable, and build from there.
Wipe down equipment after use. Most gyms have spray and paper towel nearby. Follow whatever your gym asks.
Go at a quieter time. If you can, try mid-morning or early afternoon on a weekday. Fewer people makes it easier to settle in.
Don't worry about how much you lift. Nobody is watching as closely as it feels. Choose a weight you can handle comfortably and focus on getting the movement right.
Be kind to yourself. Everyone in that room had a first session too.
After the gym
When you get home, take your towel out of your bag and hang it up, then wash it before your next session. Our guide on how to wash a gym towel has the details. If it starts to smell between washes, read why your gym towel smells and what helps.
FAQ
What should I bring to the gym the first time?
Comfortable clothes, supportive shoes, a water bottle and a full-length towel. Add your phone and keys, a hair tie, your membership card or app, and a lock if you'll use a locker.
Do I need a towel at the gym?
It's a good idea. A towel gives you a barrier between you and shared benches and mats, and many gyms ask members to bring one. See do you need a towel at the gym.
Where do I keep my phone and keys?
Somewhere that stays with you. The VIVID towel's zip pocket holds your phone, keys and gym card. If you choose the magnet strap, keep bank cards, gym key cards and your phone away from the magnet itself.
Do I need to buy special gear before I start?
No. Comfortable clothes, shoes, water and a towel are enough to begin.
Pack once, train with confidence
A full-length hooded gym towel covers the bench, holds your phone and keys, and goes in the wash with everything else. Pick your colour, or browse all colours. It also makes a good starter-kit present, and you'll find more ideas in gym gift ideas for her and him.
Every towel comes with our 30-day money-back guarantee. AU shipping is $9, or free over $100, and delivery takes 5 to 13 business days.