Wear a breathable T-shirt, comfortable shorts or joggers and shoes that suit your workout. That is it. You don't need compression gear, a tank top that says "Beast Mode" or a headband from the 80s. Comfort and movement matter more than looking like a sponsored athlete.
Once you are dressed, follow the 4-week restart plan.
What is the basic outfit?
- Top: A cotton or moisture-wicking T-shirt. Pick whatever you can sweat in without regret.
- Bottoms: Athletic shorts or joggers that let you squat without a wardrobe malfunction.
- Underwear: Supportive and comfortable. Trust us on this one.
- Socks: Cushioned, not the dress socks you wore to work.
- Shoes: Flat, stable trainers for lifting. Running shoes for running.
It doesn't need to be expensive. You don't need leggings with a logo.
Do shoes matter?
A lot. Your shoes are the only thing connecting you to the floor. For lifting, flat, stable shoes work best. Old running shoes with soft, squishy soles can feel wobbly under a heavy squat. For running, get a proper pair that fits. Read how to start running when you're overweight.
Don't wear flip-flops to the gym. Your toes will file a complaint with a dumbbell.
What about gloves and belts?
You don't need them yet. Gloves can help with sore hands but aren't essential, and chalk or a towel works just as well. A lifting belt is for heavy lifts later, not for your first month. Learn to brace without a belt first. If your hands blister, build up gradually.
What should you avoid?
- Jeans. You will regret it by rep three.
- Super baggy clothes that get caught on the bar or machine.
- Brand-new shoes for the first run. Break them in.
- A shirt you love. Gyms are sweaty. Wear something you don't mind sacrificing.
- Loud, strong cologne. Some of us are trying to breathe.
What about weather and home workouts?
If you work out at home, wear whatever you want. A T-shirt and shorts are fine, and a hoodie for cold mornings. If you run outside, layer up and wear something visible in the dark. For more, read home workout for beginners over 30.
Does what you wear affect motivation?
A little. Some men find that putting on gym clothes after work is the trigger that gets them going. Others lay the clothes out the night before so the morning decision is already made. Try it: put the gear by the door and the battle is half won. Read how to make working out a habit.
How about a gym bag?
Pack a towel, water bottle, deodorant, clean socks and a change of clothes if you go from work. Keep it in the car so you have no excuse. A bag that lives by the door is a quiet nudge.
The bottom line
Comfortable top, shorts or joggers, proper shoes and a bag by the door. That is a beginner's kit. Spend your money on decent shoes, not "performance" socks. Start the restart plan and dress for the job.
Suit up, FATBOY.
This article is general information, not medical advice. If you have foot, joint or skin problems, check with your doctor or a podiatrist.
- gym gear
- beginners