What to wear and bring
Comfortable clothes, flat shoes and water. Everything else is optional, and nothing replaces good technique and sensible weights.
Clothes
- Anything you can squat deep in without it pulling or sliding down.
- Nothing loose near the bar: long drawstrings, big jewellery or dangling headphones can catch on equipment.
- Long socks or leggings for deadlifts and Romanian deadlifts: the bar slides along your shins.
Shoes
- Flat, firm soles for squats, deadlifts, lunges and presses. Most flat trainers work.
- Running shoes with thick, soft soles make heavy lifts wobbly. Fine for the treadmill, not for squats.
- Lifting shoes (raised, hard heel) are optional later if your ankles limit squat depth. Not needed to start.
- Some people lift barefoot or in socks on a clean floor; check your gym allows it.
Protecting your knees
What actually looks after your knees:
- Warm up with lighter sets of the exercise. See Warm-up.
- Knees follow toes on squats and lunges; don’t let them cave in.
- Add weight slowly. Big jumps are when form breaks down.
- Work in a range that doesn’t hurt. Squat to a box if full depth hurts, and build down over weeks.
Knee sleeves (neoprene tubes) keep the joint warm and many lifters find them comfortable, especially in cold gyms. They’re optional. They don’t fix pain, and they don’t make up for poor technique or too much weight. Knee wraps (tight elastic wraps) are a competition tool; you don’t need them.
If your knee hurts during or after training in a way that isn’t normal muscle soreness, stop that exercise and see a doctor or physical therapist. See Soreness vs. pain.
Grip and hands
- Chalk or a dry towel helps when grip slips on deadlifts, pull-ups and carries. Many gyms allow chalk; ask.
- Gloves are optional. They make the bar thicker, which some people find harder to hold.
Other gear, and when it’s worth it
| Item | Needed for these programs? |
|---|---|
| Clips (collars) | Yes, on every loaded barbell |
| Rack safety bars or a spotter | Yes, for squats and bench press |
| Lifting belt | No. Learn to brace without one first |
| Wrist wraps | Optional, if wrists ache on presses |
| Knee sleeves | Optional, for warmth and comfort |
| Lifting shoes | Optional, later |
What to bring
Water, a small towel, your program (phone or printed log), a lock if your gym has lockers, and headphones if you like them.
Each exercise page has a Wear and bring box with what matters for that lift.
General information, not medical advice. If you have a health condition, are pregnant or take medication, check changes with your doctor.