Author: Maggie Geil, Lift With Mags
NASM CPT, Bodybuilding & Resistance Training Specialist
4 Minute Read
Depending on where you're at in your fitness journey and what specific goals you have, there are some things you'll want to consider to keep in your gym bag.
1) FLAT SOLED SHOES VS. RUNNERS
This is a big thing to consider if you're into weightlifting and bodybuilding. If you're doing barbell squats, deadlifts, leg press, or other heavy leg dominant lifts, wearing runners with foam filled soles may be doing more damage than good.
Foam filled soles compress under the weight you are lifting, making your stance unstable and reducing your capacity to "grip" the floor with your feet and power through the movement.
Wearing flat soled shoes like Vans or Converse may help with this since there is no give in their soles. Making this small adjustment to your shoes could mean the difference between a new PR and a minor ankle fraction.
2) WRIST STRAPS VS. WRIST WRAPS
Wrist straps come in handy if you lack the grip strength to maintain proper progressive overload in your lifts. Wrist straps wrap around your wrist and have the excess strap to wrap around the bar. These are commonly used in deadlifts, but can also be used to grip heavier dumbbells for Bulgarian split squats and other heavy lifts.
Wrist wraps come in handy during heavy upper body movements like the bench press, and if you lack wrist stability in a low bar positioned back squat. The wraps stabilize your wrists when under heavy pressure so you can focus on the weight being lifted and not be limited by your wrist and forearm strength or stability.
However, if you are into competitive powerlifting, these may be illegal to be used in competition. Before purchasing, check the guidelines for competition.
3) WEIGHTLIFTING BELT
A weightlifting belt helps create intra-abdominal pressure during heavy deadlifts and squats. However, if you are considering purchasing a belt because you experience low back pain during your heavy squats or deadlifts, you may only be putting a band aid over a larger issue.
Before running to the store to purchase a belt due to low back pain, first assess your form by recording your lifts and looking for any leaks in execution or compensations. When executed properly, you should not be experiencing low back pain in squats and deadlifts. It would be a better investment to talk to your gym's trainer before purchasing an expensive belt.
If you're form looks good and you're not experiencing low back pain during your lifts, a weightlifting belt may be beneficial if you're looking to lift heavier. Depending on your height and weight, there are several different sizes to fit your body type. For example, I am 5' 1" and have a very short torso, so my weightlifting belt needs to be a petite 3" width straight belt. If you are a bit taller and have a longer torso, you may benefit from a wider width like a 6" with a wider back support instead of a straight belt.
4) BAR PAD
A bar pad is exactly that, a cushioned pad that wraps around the bar to protect your back or pelvis in squats and hip thrusts. However, personally I do not recommend a bar pad being used for squats unless you are just getting started with fitness, have a shoulder injury, or using a smith machine. It is important to learn how to create a "shelf" with your shoulder muscles for the bar to rest on top of in your squat in order to progress properly.
However, for hip thrusts and glute bridges, a bar pad is a necessity. It protects your pelvis from being injured or bruised during these lifts, especially due to the fact that you can typically lift heavier with these movements. Typical bar pads are relatively cheap, running from $10-$30 depending on where you purchase it from. Also check with your gym's front desk, they may have some available for you to check out during your workout.
5) WORKOUT NOTEBOOK / APP
Logging your lifts is vital to ensuring proper progressive overload, staying consistent with the weight being lifted, and seeing your progress from week to week. There are a few ways to accomplish this:
a regular lined notebook: if you're an intermediate or advanced lifter who knows what to keep track of and how to keep track of it
notes section of iPhone/Samsung: if you don't like/want to carry around a notebook and pen
workout app: these can be provided by your trainer via a programming software, or free in the app store if you're not partaking in a training program
The benefit to using an app vs. a notebook is the ability to time your rest periods more efficiently. Especially with the iPhone navigation box that slides up from the bottom of your screen, you can easily select the timer after your working set to time your rest periods before logging your set.
I personally use My PT Hub for my clients which has a built in timer right in your workout log that you can use for rest periods and timed exercises. To check out more of my services and programs, click the button below.
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