The Gym Starter Pack: June’s Living A Better Life Resources
I pulled together the essentials that will help you feel prepared, confident, and grounded—whether you’re new to the gym or just trying to make your routine less chaotic.
Working out is a non-negotiable part of living a better life, but starting a gym routine often feels like jumping into the deep end of a swimming pool when you don’t know how to swim. People new to the gym frequently find themselves drowning in the mass amount of fitness information available to them. It’s unclear what shoes you need, what workouts will actually work for you, or how to find or create a routine that doesn’t do too much or too little.
That’s where I come in. I’m here to help because nine years ago, I was a confused gym newbie. I learned all my fitness lessons the hard way, but I don’t believe that should mark everyone’s way into consistent exercise.
This month’s Living A Better Life Resources revolves around my love of staying ready so I don’t have to get ready. I pulled together the gym essentials that will help you feel prepared, confident, and grounded—whether you’re new to the gym or just trying to make your routine less chaotic. This is your gym starter pack, from science-backed workout tips to gear that makes you feel like that girl.
Let’s get into it, yuh.
Make Sure You Walk Into The Gym With A Plan
Since this post targets gym newbies, I will share some fitness apps that feature science-backed workout routines for people of all fitness levels. I understand the allure of planning your own workouts—and I often plan my own—but it isn’t something I recommend for beginners. The science behind it is complex, it’s easy to overdo it, and it pulls the focus from what you should be concerned about when you’re just starting to workout consistently—showing up regularly, building fitness into your daily life sustainably, figuring out how you like to train, and prioritizing good form so you don’t get injured. It’s much easier to do this if you follow a quality program from a quality trainer (or do classes, find a good trainer in your area, etc).
Nike Training Club (Free): This app has it all. NTC has science-backed training programs, various workout types, nutrition content, and wellness advice. I love how you can do a trainer-led video workout or a whiteboard-style session, depending on whether you want to hear someone talk. In addition, you can search for activities based on your training goal for that day, any time constraints, and whether you have equipment available. It’s a one-stop shop. Before the pandemic, there was a $15 premium tier, so I love that Nike made an app worth paying for fully accessible.
Apple Fitness+ (Paid): Until recently, this one wasn’t as poppin’ to me! But I was focused on the lack of robust fitness programming. But if you’re looking to move your body in a way that feels good and stay mobile, Apple Fitness+ is perfect. And you don’t need an Apple Watch for it to work.
FitBod (Free or paid): If you wanna start a fitness program, this one is for you. FitBod organizes workouts based on six typical fitness goals, and four common training splits—upper/lower, Push/Pull/Lower, full-body—or fresh muscle group lifts based on which muscles you worked during your last lift session. I love how the app also acts as a tracker for the amount of weight lifted or how many reps you did of an exercise. It’s sleek, straightforward, and doesn’t dabble in the toxicity of lifting culture, meaning a workout will only have 6-8 exercises, which is all you need.
Ladder (Paid): Ladder is my current workout program and among the best apps I’ve used. It provides structured routines and expert programming. You pick a team based on your goals, whether those be strength, muscle building, athletic conditioning, or Pilates, and from there, it’s plug-and-play. Your workouts are laid out in a clear, progressive format each week, ensuring progressive overload1. I love the built-in tracker that logs your weights and reps so you have a reference point for weekly weight or rep increases alongside a visual representation of your progress. You can also message your coach directly, depending on your membership tier, and participate in a community chat that keeps you motivated without being overwhelming.
Two Pairs of Gym Shoes: One for Running, One for Lifting
One size does not fit all when it comes to gym shoes—literally and biomechanically. Running shoes are cushioned and designed with forward propulsion in mind. They usually have a higher heel-to-toe drop, shock absorption, and arch support to reduce force on joints during repetitive, high-impact movement. That’s fantastic for treadmill sessions, sprints, or long walks.
When you’re strength training, that cushioning becomes a liability. Lifting with squishy soles can compromise your balance, reduce force transfer, and increase injury risk, especially during traditionally heavy compound movements like squats or deadlifts. You want a flat, stable base with a stiff sole for strength work. This keeps your foot grounded, improves ankle stability, and allows you to generate force more efficiently from the ground up, which is precisely what you want for safe lifting mechanics.
I actually have three pairs of gym shoes: a pair of OnCloud CloudMonsters for cardio, Nike Metcon 6s for conditioning days (the base isn’t as flat, and a little wobble on a conditioning workout isn’t the worst thing—it can push you to develop functional stability), and Nike Metcon 8s for lower body days where stability is key to safe heavy lifting.2
A Well-Stocked Gym Bag
Not everybody will want a gym bag, but I’m telling you, it’s worth dragging with you. Here’s what I keep in mine.
Prequel Hypochlorous Acid Spray (Sponsored): Your skin does not need to be at war with your workouts. I keep this in my gym bag to mist my face post-workout. It’s gentle, antimicrobial, and helps calm redness or irritation before it becomes a breakout. It’s a must-have if you’re acne-prone or sensitive-skinned like me. Prequel did send me a new bottle, but, for what it’s worth, I was already using it.
Bose QuietComfort Noise-Canceling Headphones (Sponsored): You haven’t gym’d until you’ve hit a PR on your deadlifts in full noise-canceling mode. These headphones from Bose create a little pocket of peace in a loud, chaotic gym. They don’t slip off during cardio, floor work, or bench presses. The sound is elite, and they help you stay locked in. Mine have been glued to my head since the brand sent them over.
A Protein Bar That Doesn’t Taste Like Shit: You will get hungry after strength training, or, if you’re like me, you might need to eat during—on any given day, you will see me sitting on a piece of gym equipment nibbling. I keep a few high-protein options in my bag since I’m not passing out for nobody if I can help it. I like Kirkland’s brand and Built bars the best.
Hand Sanitizer: Gyms are nasty. Even when they look clean, they’re a haven for germs that cause skin infections, stomach infections, the common cold, and more. I keep a travel-size bottle in my bag and use it after workouts and before I touch my face or grab a snack.
Lifting Gloves or Liquid Chalk: If grip strength holds you back, get some lifting gloves or liquid chalk. Gloves are great for dumbbells and machines; chalk is better, IMO, for barbell training, but either works for either. Plus, protecting your hands can help you focus on form instead of the slight panic that comes when a weight slips out of your hands.
Barbell Collars (Because Gym Ones Are Always Missing): They’re cheap, lightweight, and save you the time and annoyance of searching for the pair someone left on the floor 80 feet away from the squat rack or deadlifting platform. Plus, you’ll always know yours are clean and operable.
Resistance Bands: An underrated hero for warmups, glute activation, mobility work, or adding intensity without using heavier weights. I keep a mini-band and a long loop band in my bag at all times. They take up no space and can change the intensity of a workout when needed. For instance, my gym’s heaviest kettlebell is 44 kg, so I’ll do my swings with a long band around my hips to make the move more challenging. They’re great for travel, too.
Deodorant: Stay ready so you don’t end up getting clowned in someone’s group chat. Leaving the gym musty is par for the course. Coming in musty? Don’t do that.
Lip Balm: Between all the sweating and heavy breathing, your lips will dry out. Toss a solid lip balm in your bag, something with SPF like the Prequel Lip Visor Sunscreen SPF 30 Lip Balm if you’re walking or running outside, or a nourishing one like Summer Fridays or Aquaphor if you’re lifting indoors. (Shout to Prequel for sending me Lip Visor in both colors. The red is my fave.)
Your Own Workout Mat: If you can afford one, grab it. Gyms are nasty!
Fitness Tracker (If You’re a Data Lover): You don’t need one! But if you love tracking your steps, sleep, heart rate, or strain, a fitness tracker can change your whole relationship with working out. Whether you’re into the Apple Watch, Oura Ring, Whoop, or Garmin, having real-time data can help you train smarter. I use my Oura to monitor recovery, keep my workouts consistent, and see how my body’s responding over time. For Type A girlies or anyone on a strength journey, it’s a game-changer.
Progressive overload refers to the gradual increase of weight, frequency, or reps to stimulate muscle growth and increase strength.
You can also lift barefoot, but again, I don’t recommend it because it’s risky. It’s too easy to drop something on your foot, and gyms are nasty. But …. when I’m lifting around 90% of my one rep max, I will pop my shoes off and lift in my socks. It improves my lifts because I can more effectively connect with the ground and push it away—a common way to think about the mechanics of deadlifting and squatting.