The Plug’s Gym Bag Essentials for Your Best Workout

How many times did you promise yourself a workout, but then you forgot your tennis shoes or left your resistance bands at home? Well, the PlugFAM is done with your excuses! By missing out on your workouts, you lose the valuable time dedicated to boosting your overall well-being.

So, let’s start accessorizing your workout with a gym bag. Because guess what? A gym bag can give you your longest workout streak in months and make you feel on top of the world! That might seem like an exaggeration, but when your gym bag is loaded and ready to swing over your shoulder, there is no reason to skip a sweat sesh. Trust us: Your body and mind will be happier when you are smiling, drenched in sweat, and patting yourself on the back for showing up to your workout!

Whether it is at the crack of dawn, in between team meetings, before grocery shopping, or after work, a packed gym bag will add ease to your routine. Portable and already filled with all the necessities, you can effortlessly head to the gym whenever you have time to spare. Packing a gym bag saves time and makes it possible to work out on the go.

 

 

Make sure to pack your bag the night before so you can make it on time to your booked 5PM spin class. With all the essentials ready to go, you can stay accountable when it comes to your fitness goals while nurturing positive habits. 

Never forget that healthy exercise habits are one of the best gifts you can give your body! When you prioritize 30 minutes of physical activity per day, you have the potential to improve your brain and heart health, manage your weight, reduce your risk of disease, strengthen your bones, and even live longer (1). 

Check out the top 11 items found in the PlugFAM’s gym bags to make for a productive and rewarding workout!

1. Workout Clothes

If you at least have your gym attire ready to go, there really is nothing holding you back from moving forward with your workout! After all, according to the enclothed cognition theory, what we wear can influence our energy and mood (2). When you wear workout clothes, you are bound to feel more motivated to actually work out.

So, always make sure you pack a clean outfit for the next day! Pick something that makes you feel good and boosts your confidence so that you can truly rock your workout. 

2. Headphones

If you aren’t a fan of the piped music at your gym, bring headphones and your own playlist so you can choose EDM, pop, rap, country, or whatever vibes that get you in “the zone.” When you’re listening to your favorite pump-up tunes, they can actually rev up your mind and body (3). A popping playlist can tell your muscles it’s time to move and groove. So, tune yourself out from the crazy day and gym rats around you and do your thing! Remember to charge your devices beforehand so there is enough battery power to last your entire session.

3. The Right Gear

 

 

Depending on your workout routine, you may require specific gear. Include portable and lightweight items in your bag such as resistance bands, sliders, spin shoes, ankle/wrist weights, and a yoga mat. If you lift weights, don’t forget your lifting gloves to provide stability and callus protection!

When you have your own gear, it makes traveling and working out on the go possible. Never forget that you don’t have to be in a gym to be active either! You can drop into monster walks with resistance bands, lunges with sliders, arm circles with wrist weights, and situps on your yoga mat in a hotel room, park, garage — you name it!

4. Reusable Water Bottle

Hydration is key to maintaining your high performance! Have you ever been halfway through your run and the finish line seemed like an eternity away because you were parched and under heat stress? The amount of water suggested to chug during a workout is influenced by the session’s intensity and your personal perspiration. However, it is recommended to drink 7-10 ounces of water every 10-20 minutes during exercise (4).

When you have a water bottle on hand, you will help sustain a normal body temperature. Plus, less time will be wasted traveling back and forth to the drinking fountain! A few signs it’s time to reach for your water bottle include dizziness, muscle cramps, and dry mouth (4). The PlugFAM especially emphasizes hydration, because when you neglect to replenish the liquids lost in your workout, the liver is less efficient in removing toxins and performing its best (5).

5. Sweat Towel

Starting to sweat and sparkle a bit? Our guess is you aren’t a fan of feeling hot and sweaty or being caught soaking wet. Your body has two different types of sweat glands — eccrine and apocrine — which release sweat in response to help cool your body down (6). This is why a sweat towel is a must!

Choose a small towel so it’s easy to travel in your bag and in your hand while on the gym floor. Additionally, using a sweat towel to wipe down your own body helps to prevent the spread of germs on machines and equipment for fellow gym goers!

6. Heart Rate Monitor

When you jump up and down in a HITT class, your heart is getting a huge workout. Wearing a heart rate monitor allows you to track the intensity of your workout. Depending on your health goals, you want to sustain a certain heart rate range in the target zone (7). It’s essential to work in zones that increase your heart rate to the max, as this trains the heart to efficiently pump blood and oxygen to your muscles.

A healthy heart helps lower blood pressure, maintain proper blood sugar levels, and reduce heart attack risk (8). Thanks to technology, there are so many options to keep your heart and health on track! Some favorite heart rate and fitness monitors include an Apple Watch, Fitbit, Polar H10, and Whoop.

7. Face Wipes

Having face wipes on hand are a must for a fresh face. Removing debris immediately post workout helps to avoid clogged pores. Knowing you can freshen up after you sweat prior to work, a date, or just a trip to the grocery store gives you more of a reason to show up to the gym! They are also great if you need to remove makeup before or after hitting the treadmill.

8. Deodorant

*Sniffs* What’s that smell? When you pack deodorant, you won’t be self-conscious about your special gym scent. There are so many different kinds of deodorants to choose from: sprays, sticks, non-scented, scented, etc. Choose a deodorant that gives you the confidence to raise your arms high in an overhead press!

9. Healthy Snacks

When your stomach is growling, exerting yourself seems impossible. Having a nutritious snack on hand will fuel your workout. Aim to choose a snack that has a balance of protein and carbohydrates to power your workout and sustain your blood sugar levels (9). Think granola bars, pretzels, crackers and peanut butter, or bananas.

10. Massage Ball

A portable massage ball is ideal for muscle recovery and increased joint range of motion (10). When in a hurry to leave the gym, it’s easy to neglect post-training steps. Rolling out with a massage ball will reduce tension, tightness, and soreness while increasing blood circulation for proper recovery (10). Don’t doubt the power of this tiny ball, because taking as little as five minutes for myofascial release may help reduce inflammation and delayed onset muscle soreness (10). Plus, it’s like a free mini massage!

11. The Plug

 

 

Drinking The Plug after your workout is key to the most refreshing recovery! The Plug is loaded with electrolytes and all-natural ingredients that aid in replenishing fluids and decreasing inflammation. Sipping The Plug straight from the bottle or in a mocktail will have you up the following day ready to crush your fitness goals on repeat!

Note that this is merely a list of the PlugFAM’s favorite recommendations. The best part about a gym bag is that you can customize it to your needs! Brainstorm what essentials are a must to get you moving, sweating, and energized. We will see you and your gym bag on the gym floor!

Bibliography

1. CDC. Benefits of Physical Activity [Internet]. CDC: U.S. Centers for Disease Control and Prevention. 2024 Apr 24. Available from: https://www.cdc.gov/physical-activity-basics/benefits/index.html 

2. Shrivastava S. How Clothing Impacts Body Image and Self-Esteem [Internet]. Ayerhs. 2025 June 15. Available from: https://ayerhsmagazine.com/2025/06/15/how-clothing-impacts-body-image-and-self-esteem 

3. Stanborough RJ. The Benefits of Listening to Music [Internet]. Healthline. 2020 Apr 1. Available from: https://www.healthline.com/health/benefits-of-music 

4. Familydoctor.org Editorial Staff. Hydration for Athletes [Internet]. Familydoctor.org. Updated 2023 June 2. Available from: https://familydoctor.org/athletes-the-importance-of-good-hydration 

5. 6 Tips for Keeping Your Liver Healthy [Internet]. Bay Area Gastroenterology Associates, LLC. 2024 Nov 12. Available from: https://www.baygastro.com/post/6-tips-for-keeping-your-liver-healthy 

6. What's that smell? Get rid of body odor [Internet]. Harvard Health Publishing | Harvard Medical School. Available from: https://www.health.harvard.edu/staying-healthy/whats-that-smell-common-and-less-common-causes-of-body-odor

7. Target Heart Rates Chart [Internet]. American Heart Association. Available from: https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates 

8. Baptist Emergency Room & Urgent Care. The Important Benefits of a Healthy, Strong Heart [Internet]. Baptist Health Care: Emergency Room & Urgent Care. 2021 Feb 23. Available from: https://www.baptisteruc.org/blog/2021/february/the-important-benefits-of-a-healthy-strong-heart 

9. Kane M & KRNC Staff. How to Snack to Fuel Your Workouts and Recovery [Internet]. Colorado State University | College of Health and Human Sciences. 2023 Oct. Available from: https://www.chhs.colostate.edu/krnc/monthly-blog/how-to-snack-to-fuel-your-workouts-and-recovery 

10. Cheatham SW, Kolber MJ, Cain M, Lee M. The Effects of Self-Myofascial Release Using a Foam Roll or Roller Massager on Joint Range of Motion, Muscle Recovery, and Performance: A Systemic Review. International Journal of Sports Physical Therapy [Internet]. 2015 Nov;10(6):827-838. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4637917