What To Wear To The Gym - 3 Outfit Ideas For Women

At Oner Active, we believe that working hard starts with feeling your best - and choosing gym wear shouldn’t be a workout in itself. What you wear to the gym is about setting a strong foundation for both body and mind, with confidence-boosting gym wear that allows you to perform at your best and feel fully supported all the way.

If you’re unsure of what to wear for your next gym session, whether you’re strength training, stretching or smashing a cardio workout, keep reading. Our guide will help you understand exactly which outfits work best for different exercises - and better yet, put your comfort first.

Explore our top three outfit ideas based on your preferred workout below, along with answers to your most common questions about choosing the right gym gear.

Want to find out more about Oner Active’s range of activewear for women? Take a look at our extensive collection of leggings, tops, sports bras and more.

What to Wear When Strength Training

Who says you can’t dress cute and lift heavy? Strength training gym wear should help you feel strong, confident and ready for anything. Supportive, sweat-wicking and compressive gear means you can maintain control and focus while having the flexibility to move your muscles to their max.

Tops

Your body needs good support when strength training - especially your chest. Opt for a high-coverage and high-compression sports bra or bralette that fits snugly around your rib cage and not on your breast tissue – one that traces your body’s natural curves and provides the security you need.

For tops and tees, fitted and sweat-wicking options, such as T-shirts, crop tops or cross-back vests are best. They won’t ride up - even during the most intense reps - and will keep you fresh, comfortable and looking good throughout your whole workout.

Keep muscles warm before and after a workout with something comfy and oversized. These include oversized T-shirts, lounge tops and sweatshirts - anything big and baggy. Worn at the start of a lifting workout, removed when in full flow, and then thrown on at the end when the workout is complete, these are the perfect transition pieces between movement and rest.

Bottoms

Look for super soft and lightweight fabrics with flattering contouring to accentuate your body. High-stretch fabrics will enable you to move seamlessly when squatting or lunging. Think squat-ready leggings, in a high-waisted style that feels like a second skin, so you can perform without limitation. If you prefer gym shorts, choose lightweight, high-stretch shorts that offer flexibility, a smooth fit and help keep chafing at bay.

Footwear

What shoes should you wear to the gym? When lifting, you want to remain stable and grounded, so opt for sneakers that have a flat and firm sole. Ensure you add moisture-wicking, breathable crew socks for grip and ankle comfort so you can remain balanced during squats and deadlifts.

What to Wear For Cardio Workouts

Cardio workouts increase the heart rate and get your blood pumping throughout your body. So you can bet you’ll get your sweat on. The right workout gear not only provides comfort and freedom of movement, but also keeps you cool as your temperature rises.

Tops

Light, breathable, moisture-wicking fabrics are key when it comes to cardio. They will ensure your outfits don’t absorb sweat but air dry as you work out. Many everyday sports bras are designed to be worn on their own and all day. Opt for mid- or high-coverage bras in stretchy fabrics that compress your chest and provide adequate support when you bounce, jog or run. For more coverage, choose a lightweight, quick-dry mesh t-shirt or tank.

Bottoms

If you want to stay cool and comfortable, choose a pair of gym shorts for your cardio workouts. Seamless cycling shorts will let your body breathe while also providing added support. Track shorts are a great alternative for outside the gym and add some retro sportswear style. For more details on the best type of shorts for the gym, check out our handy guide.

Footwear

Whether you’re on the treadmill, joining a HIIT class or out on the road, proper support for your feet during cardio sessions radically reduces the risk of injury. Protect yours through every movement with lightweight, cushioned and flexible sneakers that are tailored to your stride. Sneakers that provide cushioning and stability are better for performing HIIT or studio cardio. Meanwhile, runners should choose running shoes with bouncy, cushioned soles for better stride and impact support.

What to Wear For Hybrid Sessions

Tops

For a hybrid workout where you might blend lifting with cardio and stretching, an outfit that combines support with airflow is key. A top that locks you in during lifts but breathes during short cardio bursts is best. Meanwhile, pick a sports bra made of a fabric that compresses your chest and wicks sweat to allow your body to breathe. For more guidance on choosing the right sports bra for your hybrid workout, check out our blog.

Bottoms

Choose sculpting, high-stretch leggings or refined 5-7-inch shorts cut in cool-touch, sweat-wicking fabrics. Double layer shorts combine a lightweight, stretchy outer layer with a skintight under layer for ultimate comfort. Four-way stretch and pared-back seams move like a second skin from lunges to sprints, while a precision-placed gusset keeps you chafe-free.

Footwear

Opt for a true multi-tasker. A do-it-all trainer with a firmer heel anchors squats while its lateral support steadies each change of direction. If your session skews run-heavy, choose a lightly dropped, cushioned cross-trainer over soft maximal runners. Seal the fit with technical crew socks for the perfect amount of arch support and blister prevention.

Why Choosing the Right Outfit Matters

Sure, it sounds simple. But choosing the right workout gear for your gym sessions and activities matters more than you think – to your body and your mind. Here’s why:

Comfort & Performance

You need comfort so you can feel your best. And so does your body. Wearing uncomfortable clothing which is overly tight or loose can be a distraction and ultimately affect your overall performance and progress.

Breathability & Sweat Management

Sweat happens. After all, it's proof that you’ve trained your body hard. But sweat can get in the way of a workout, causing you to overheat or feel uncomfortable, so it’s important to choose the right materials for your workout gear. That means breathable, sweat-wicking, soft and stretchy fabrics that move with your body, not against it, enabling you to push yourself with confidence and make the most of your workout.

Ensures Support

Think of your gym wear as an additional layer of support for your body when working out, enhancing your flexibility and movement rather than hampering it. Ensure your fit is snug but not restrictive - and that you take your time to find the right coverage to suit your body type and preferred workout.

Confidence & Motivation

When you feel good in what you wear, your confidence grows. That boost can enhance how you perform, helping you to push further, lift stronger, and move with more control. That’s why choosing gym wear that enhances your body, strength, flexibility, and self-assurance goes a long way to helping you reach your peak performance.

What Not to Wear to the Gym

Now that you know what to wear to the gym, let’s look at what to avoid - so you can get the best results from your workout:

• Cotton clothing: Unlike nylon and polyester, cotton absorbs moisture, so if you naturally produce a lot of sweat or are performing high-intensity workouts, you can end up feeling damp and uncomfortable. Plus, more sweat = more chance of chafing. Avoid cotton in your high-intensity workout clothes as much as possible.
• Jewelry: Wearing jewelry to the gym can be risky: any jewelry that can catch on gym machines or equipment has the potential to cause injuries such as skin tearing or even choking. It’s best to think twice before keeping it on during your workout.
• Ill-fitting shoes: These can cause blisters, cramps and more serious strains, so make sure your gym shoes are comfortable, reliable, and most importantly, worn in. A new pair of sneakers might sound great in theory, but they can be the biggest cause of blistered feet when worn during an intense gym session for the first time.

Stay Strong Yet Soft With Help From Oner Active…

Look strong and feel stronger by choosing the right outfit for the gym. Confidence starts and ends with comfort, so pick workout gear that fits you and helps you move in the best possible way.

Start as you mean to go on with a workout and wardrobe glow-up. Our bestselling styles have everything you need to create the perfect gym outfit for your new routine.

What to Wear to the Gym For Women: FAQs

What Should You Wear on Rest Days?

Rest days are all about maintaining comfort and well-being. Let your body and outfit exhale with loose-fitting tops, hoodies and sweatshirts made from soft, breathable fabrics.

For footwear, your shoes should offer appropriate support without being restrictive. If you plan to run errands on rest days, opt for slip-on shoes or comfortable sneakers. Keep accessories minimal to maximize your comfort.

Can You Wear a Regular Bra to the Gym?

Wearing a regular bra at the gym can cause discomfort and hamper your movement when working out. Opt for a smooth, stretchy and sweat-wicking sports bra with a cut and coverage level to suit you - from high neck, high-coverage styles for extra snugness when lifting, to low-coverage, low-compression bralettes; soft enough to wear all day or for your stretch-based workouts. No matter how big or small your chest, a sports bra helps reduce movement and enhance comfort, allowing you to train with focus, not frustration.

What Should You Wear to the Gym if You Sweat a Lot?

Sweating is solid proof you’ve made your workout count - so own it. However, there are ways to keep sweat at bay, and it starts with your gym wear. Avoid cotton since it absorbs moisture and stays damp, offering little breathability. Instead, opt for fabrics such as polyester, nylon, and other blends that draw sweat away from your skin and allow it to breathe.

You can also minimize sweat marks by wearing darker colors and patterns. For footwear, opt for breathable sneakers with mesh uppers and moisture-wicking linings to facilitate the evaporation of sweat. Pair them with synthetic or merino socks, not cotton.