What to bring and what to wear

The list

Total cost if you own none of it: the price of a cheap pair of flat trainers and a water bottle. Nothing on the "later" or "no" rows will make any difference to your first six months.

Shoes, which are the one thing worth thinking about

The only item where the choice genuinely affects your training.

• Running shoes are the wrong tool for lifting. They have thick, soft, often angled soles designed to compress. When you squat or deadlift on them, that compression makes the floor feel unstable — like lifting on a mattress.
• What you want is flat and firm. Plimsolls, canvas trainers, skate shoes, or purpose-made lifting shoes. Cheap options work perfectly.
• Barefoot or socks is fine for some lifts and often against gym rules. Check.
• Weightlifting shoes with a raised heel help squat depth if your ankles are stiff, and are a later purchase rather than a starting one — see back squat.
• If you do cardio and weights in the same session, running shoes for the cardio and flat shoes for the lifting is ideal but nobody carries two pairs. Flat shoes are the better single choice for a lifting-focused session.

Clothes

Genuinely does not matter, and the anxiety about it is worth addressing because it stops people going.

• Anything you can move in comfortably. A t-shirt and shorts or leggings. Old clothes are fine.
• You do not need gym-branded anything. Nobody notices and nobody cares.
• Avoid very restrictive jeans or stiff trousers — you need to be able to squat and reach overhead.
• Layers help if the gym is cold when you arrive and warm once you are going.
• Wear what makes you comfortable being seen in. If a looser top means you go, wear the looser top. There is no correct amount of skin.
• Something with pockets is useful for a phone if you are logging sets.

Things people buy too early

• A lifting belt. A belt gives your brace something to push against on heavy sets. You need to learn to brace first, and your sets are not heavy yet. Months away, at least.
• Gloves. They reduce your feel for the bar and do not solve much. If your hands get sore, that settles within a few weeks. Chalk, if your gym allows it, is more useful.
• Straps. Genuinely useful eventually, when your grip fails before your back on rows and deadlifts. Not in month one — see deadlift.
• Knee sleeves and wrist wraps. Supportive kit for heavy lifting. Not yet.
• A shaker and a tub of protein powder. Protein powder is convenient food, not a requirement — see protein powder: do you need it.
• A fitness tracker. Fine if you want one; its calorie estimates are unreliable and it will not make you train — see calories: how to estimate your maintenance.
• Pre-workout. Coffee does the same job for a fraction of the price — see caffeine and pre-workout.

The pattern: equipment is a way of feeling prepared without training. Buying kit feels like progress and is not. Turn up with flat shoes and a water bottle for two months, then decide what you actually need.

Practical things nobody mentions

• Check whether lockers need your own padlock. A surprisingly common first-visit problem.
• Many gyms require a towel and some will turn you away without one.
• Bring a small towel even if not required. For wiping down benches, which is basic etiquette — see gym etiquette nobody explains.
• Water bottle rather than buying drinks. Cheaper and one less thing to think about.
• Headphones, if you want them. Entirely normal, and they also make it easier to ignore the room.
• Leave valuables at home.
• Know your gym's peak times. Usually 7–9am and 5–8pm on weekdays.
• Bring your plan. Written down or on your phone. The most useful thing in your bag.

Common questions

What shoes should I wear to lift weights?

Flat, firm-soled trainers. Not running shoes.

Do I need special gym clothes?

No. Anything you can move in.

Do I need a belt?

Not for months, and not until you can brace properly without one.

Should I wear gloves?

Generally no — they reduce grip feel. Hand soreness settles within weeks.

Do I need a towel?

Often required, and good etiquette regardless. Bring one.

Is it OK to use my phone in the gym?

Yes, for logging sets and music. Not for occupying a bench while you scroll.

What about chalk?

Useful for grip. Many gyms ban loose chalk; liquid chalk is often permitted.

Should I bring food?

Not for a 45-minute session. Eat normally before and after.

The practical version

• Flat-soled trainers, comfortable clothes, water, a small towel, and your plan.
• Running shoes are the wrong tool for lifting — the soft sole makes the floor feel unstable.
• Clothes genuinely do not matter. Wear what you are comfortable being seen in.
• Belts, gloves, straps and sleeves are all months away or unnecessary.
• Check whether lockers need your own padlock and whether a towel is mandatory.
• Buying kit feels like progress and is not. Turn up instead.