What to Wear to the Gym: A Beginner’s Guide for Men & Women

Starting a new fitness routine can feel overwhelming. Between learning how to use the machines and figuring out your workout split, the last thing you want to stress about is your outfit. But what you wear to the gym actually matters more than most beginners realize.

The right gym clothes won’t just help you look good—they’ll help you move better, sweat smarter, and feel more confident. Whether you’re walking into your first group class or easing into weight training, here’s what you need to know to get dressed for success.

Why Gym Clothes Matter (Especially If You’re New)

When you’re new to working out, you might think any old T-shirt and shorts will do. And while technically they might, they won’t help you perform your best—or stick with it.

Proper gym clothes:

• Wick away sweat so you stay dry

• Move with your body (not against it)

• Offer support in the right places

• Keep you cool or warm depending on the workout

Most importantly, when you feel good in your gear, you’re more likely to show up consistently.

Gym Clothes for Men: What to Wear and Why

If you’re just getting started, stick with the basics. You don’t need a drawer full of gear—just a few outfits that check the right boxes.

Tops

Opt for lightweight, moisture-wicking T-shirts or tank tops. These keep sweat from clinging and help regulate body temp during your workout. Avoid cotton—it absorbs moisture and gets heavy fast.

Bottoms

• Mens workout shorts are your best bet. Choose pairs with a built-in liner for added support. This reduces chafing and removes the need for compression underwear.

• For colder days or low-movement workouts, try tapered joggers or tech-fabric sweatpants.

Extras

• Compression briefs or boxer briefs

• Sweat-wicking socks

• Weightlifting gloves (if needed)

Want one reliable option? The Ten Thousand Interval Short (lined) is built for everything from squats to stair sprints.

Gym Clothes for Women: Comfort + Support Is Key

Women’s gym wear has more options than ever—but the focus should always be on what helps you feel supported and unrestricted.

Tops

• Breathable tanks, longline sports bras, or cropped performance tees

• Layer with a lightweight hoodie or zip-up for warm-ups and cooldowns

Sports Bras

This is arguably the most important piece of gear. Look for adjustable straps, moisture-wicking fabric, and the right level of support based on your workout intensity.

Bottoms

• High-waisted leggings are a go-to for full coverage and comfort

• Biker shorts are great for hot days or high-intensity sessions

• Flared or split-hem leggings are trending, but make sure they move with you

Pro Tip: Try squatting in front of a mirror at home to test coverage and comfort before heading out.

Lined vs. Unlined Shorts: What Beginners Should Know

For men especially, this can be confusing. Here’s a quick breakdown:

• Lined shorts come with a built-in compression layer. They offer support and eliminate the need for separate underwear.

• Unlined shorts require you to wear your own base layer (compression shorts or briefs).

Women’s leggings and shorts often come with built-in gussets or liners, but if not, seamless underwear helps prevent lines and discomfort.

Shoes Matter More Than You Think

You don’t need the most expensive shoes, but you do need the right type:

• Running shoes: Cushioned, flexible, made for forward motion

• Cross-trainers: Versatile for weight training, cardio machines, and circuits

• Lifting shoes: Flat soles with a stable base, great for heavy barbell work

Avoid: Casual sneakers, slip-ons, or anything with poor grip or support.

What Not to Wear to the Gym

Some things are better left at home:

• 100% cotton tees or sweatpants (heavy + trap sweat)

• Flip-flops or sandals

• Jeans or khakis

• Overly revealing outfits that make you uncomfortable

• Cologne or perfume (save it for post-shower)

Where to Shop for Beginner-Friendly Gym Gear

You don’t need to drop $500 to get started. Here’s where you can find solid options:

• Budget-friendly: Amazon Basics, Old Navy Active, Target’s All In Motion

• Performance-focused: Ten Thousand, Lululemon, Rhone, Alo

• Trendy & functional: Gymshark, Nike, Vuori

Start with 2–3 complete outfits so you can rotate and wash between workouts.

Final Tips Before You Hit the Gym

• Test your clothes with a few squats, jumps, or lunges at home

• Always bring a water bottle and towel

• Don’t overthink matching or brands—focus on fit and feel

• Wash your gear after every wear (especially lined shorts and sports bras)

Remember: showing up matters more than looking perfect.

FAQ: What to Wear to the Gym

What’s the most important gym clothing item to invest in?

Shoes and sports bras. These directly affect support, safety, and comfort.

Do I need special underwear for the gym?

For men, lined shorts can replace underwear. For women, seamless or moisture-wicking underwear works best under leggings.

Can I wear cotton to the gym?

Not recommended. Cotton traps sweat and gets heavy fast. Go for technical fabrics that wick moisture.

How many gym outfits should I own?

Start with two to three full outfits. Add more as you find your rhythm.

What if I feel self-conscious at the gym?

Wear what makes you feel most comfortable and supported. Everyone starts somewhere—confidence grows with consistency.

Bottom Line

The gym isn’t a fashion show—but the right outfit can help you feel ready, supported, and confident. Whether you’re lifting weights, joining a yoga class, or walking on the treadmill, these basics will help you start strong.