One thing is clear: I do not pack light for the gym. I bring more than just headphones — and even the way I use those might surprise you. If you're an introvert or just sensitive to your environment, you’ll understand exactly why.
But I’m not hauling around gear just for the sake of it. Every item in my gym bag has a clear purpose. It helps me warm up properly, train with intention, recover well, and stay focused throughout my session. When the tools I need are already with me, I can stay consistent without wasting energy or getting distracted.
There’s one item in my gym bag that might seem a little unexpected — but it’s probably the one that makes the biggest difference in how I train. More on that below.
Here’s a breakdown of the 9 essentials I carry with me — and the one small thing that just might change your workouts, too.
My gym bag is the Wolfpack bag, and it’s been my go-to for a long time. It was a gift, and I’ve used it ever since. The size is generous. You could absolutely use it for travel. But what makes it stand out is the smart design and comfort.
It has multiple compartments, which helps keep everything organized instead of turning into a black hole of loose gear. The thick straps make it easy to carry, even when it’s full. I never have to wonder if I forgot something. I know everything I want to have with me is in there.
Inside my gym bag, there’s a smaller pouch where I keep all my resistance bands. I use these in almost every session, whether I’m warming up, doing accessory work or stretching. You can easily travel with them, too.
I carry both a red (lighter) and black (heavier) loop band. These are extremely useful for exercises like banded rows, presses, assisted pull ups, and squats. They also come in handy for mobility drills, especially shoulder work. I use them often to get my upper body ready before lifting heavier weights.
HERE are the shorter loop bands that I use primarily for glute activation. I carry three levels of resistance: green (light), pink (medium), and purple (strong). I typically use the pink one. Before squats, I’ll often do banded glute bridges or lateral walks. They help ensure my glutes are firing properly, which improves performance and reduces injury risk.
Watch my review of these bands here.
These are lighter, flat bands that I don’t use regularly anymore, but I always keep them with me. They’re useful for rehab exercises or gentle activation work. I used them more frequently when I was rehabbing a shoulder issue, and I sometimes still use them when I feel like my shoulder needs some extra TLC before lifting.
It’s no surprise that most gym-goers wear headphones — usually to pump music or podcasts while they train. I carry mine too but here's the twist: I often don’t listen to anything.
Yes, I use them for silence.
While I’ll occasionally tune into a podcast, more often than not, I wear my headphones simply to block out the noise — not to add more. It helps me stay grounded and focused in a busy, overstimulating environment.
Weird? Maybe. But stick with me… it gets even weirder when we reach the final item in this post.
Here are my favorite noise-canceling headphones, JBL Live 770.
When I train with kettlebells, especially when doing snatches, overhead presses, etc, I pretty much always wear wrist guards. They prevent the kettlebell from pressing directly into your forearms, which can be uncomfortable or even painful over time.
My guards are over ten years old and still in great shape. They’re simple but effective, and make kettlebell work more enjoyable and sustainable. If you’ve ever felt that sharp pressure from a kettlebell resting against your wrist, you know how useful these can be.
I don’t use gloves when lifting. I prefer the feel and feedback of direct contact with the bar. But I do use liquid chalk, and it makes a big difference when it comes to grip. Especially on days when your hands are sweaty or you’re going heavy, chalk can help prevent slips and improve control.
I prefer liquid chalk over the traditional powdered kind because it’s less messy and easier to manage in a shared gym space. I’ve reordered the same brand multiple times because it works so well. If grip is ever a limiting factor in your training, this is a small investment that delivers big results.
Check out my full review here.
Instead of using an app, I track all of my workouts with a physical journal and a pen. I log the date, start time, end time, exercises, sets, weights, and reps. This process helps me stay grounded and focused without adding more screen time to my day.
I found digital tracking creates more stress than clarity. It was one more reason to pick up my phone, and over time, I noticed it disrupted my focus during training.
If you haven’t been logging your workouts, I encourage you to start. It's one of the simplest ways to track progress, stay consistent, and plan effectively.
You can check out my full review of this workout journal below:
And there's just something that feels so much better about writing with a good pen! I use these pens and while before I didn't really care what kind of pen I have, after getting these, I don't want to use anything else.
I always keep a few protein bars in my bag for post-workout. Sometimes I head straight home for a meal, but other times I need something quick — especially after a longer session.
My go-to choice right now is Barebells. They have 20g of protein per bar, a good texture, and flavors that actually taste good. Having a bar on hand means I can refuel quickly if I'm super hungry or if I can't go straight home to eat a real meal.
Here is the Barebells White Chocolate Almond bars review (but I like all of their flavors though I always prefer whey to vegan).
This isn’t something I use every day, but I’m glad to have it when needed. The Deep Blue Stick by DoTerra is a clean, topical product that provides short-term relief for muscle soreness or tightness.
It’s not intended to replace proper rehab or medical care, but on days when something feels a little off, it can help ease discomfort so I can train or recover more comfortably. I appreciate that it’s free from unnecessary additives and easy to apply without mess.
In my gym bag, I carry a basic baseball, which I use as a massage ball. It’s lightweight and easy to pack, and I use it for targeted pressure on tight areas like my hips or shoulders.
I also have a larger Trigger Point MB5 ball at home, which is great for bigger muscle groups. But for portability and convenience, a baseball works surprisingly well. It’s especially helpful for quick soft tissue work before a session or after long periods of sitting.
The most unexpected item in my gym bag? Earplugs.
This might seem unusual, but for anyone who’s introverted or sensitive to noise, it makes complete sense. I use them when I want to completely shut out external distractions — no gym music, no overlapping headphones, no background chatter.
Sometimes I use my noise-cancelling headphones, but other times I prefer full silence. Wanna know my secret tool? Sometimes I double up, meaning, I put in my earplugs AND cover my ears with headphones. Call me weird, but this is how I roll.
I use ear plugs all the time: at the gym, at the coffee shop, and definitely when I sleep. I even carry a second pair in case I lose one. It’s a small item, but it plays a big role in helping me stay focused and present in my training.
I once had someone approach me mid-session and say, “It’s so beautiful to watch you do your lunges — your movement is smooth and focused.” That kind of focus comes from tuning out everything else and staying with the rep in front of me. Earplugs help me do exactly that.
Everyone’s gym bag will look a little different — and that’s how it should be. The key is to figure out what helps you stay prepared, consistent, and focused.
If your gym’s bands are often missing or worn out, bring your own. If grip becomes an issue, chalk can help more than you think. If you don’t enjoy tracking workouts on your phone, try a notebook. The tools don’t have to be complicated — they just need to work for you.
If you're looking for a structured place to start, check out my free Fit From Scratch workout plan. There are two options: one for bodyweight and bands, and another with dumbbells. You can begin with whatever equipment you have access to.
And if earplugs sound odd at first — try them. You might be surprised at how much they improve your ability to focus and feel more at ease in a busy gym.
Now it’s your turn:
What’s one item in your gym bag that you always bring with you? I’d love to hear what makes the cut for your training essentials.
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FREE Beginner Lever Workout Guide Fit From Scratch (3 bodyweight and band workouts for beginners): https://kerstenkimura.com/fit-from-scratch
FREE Lean Ladies Calorie, Protein and Workout Guide: https://kerstenkimura.com/lean-ladies-calorie-protein-and-workout-guide-2/
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FREE nervous system regulation guide for anxiety: https://kerstenkimura.com/3-somatic-exercises-free-guide/
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