Plus Size Gym Essentials: What Actually Works (From Someone Who Gets It)
I've spent years searching for gym gear that actually fits, doesn't dig in, and can handle serious training. Most "gym girl essentials" lists are written by people who've never had to check if knee sleeves come in sizes beyond "standard." This guide is different; it's what I actually use, recommend to my plus size clients, and what I wish existed when I started my lifting journey.
Let me be honest with you about gym shopping as a plus size woman:
Most gym gear isn't designed for us. It’s as simple as that.
I can't tell you how many times I've ordered something with "inclusive sizing" only to find out their XXL fits like a medium. Or the ‘one sizes fits all’ definitely doesn’t fit me. And then there are the times that I bought equipment that literally didn't accommodate my measurements; like every single knee sleeve brand I tried (in the largest size possible) before finally finding one that actually fit.
As a personal trainer who works with a variety of plus size and neurodivergent clients, I've tested a lot of equipment. Not just for myself, but to confidently recommend products to the people I train. This isn't a sponsored list of whatever brand paid the most. These are the actual items I use, that live in my gym bag, and that my clients thank me for recommending.
What makes this different from every other "gym essentials" list:
I'm talking about the items nobody else mentions (like the only knee sleeves I could find that fit larger legs)
I'm prioritising what you actually need versus what looks good on Instagram
Every recommendation considers comfort, durability, and whether it actually works for plus size bodies
I'm including the unglamorous stuff that makes the difference between a miserable workout and a good one
Let's get into it.
What Gym Equipment Do Plus Size Women Actually Need?
Best Sports Bras for Plus Size Women with Small Chests
Here's something most plus size gym guides get wrong:
They assume if you're plus size, you automatically have a large chest. I'm a fat woman with a small chest; yes, we exist; and the sports bra struggle is different but just as real.
The problem:
Plus size sports bras often come with way more support and structure than I actually need. They're designed assuming DD+ cups, which means I'm swimming in fabric, dealing with gaping cups, or paying for high-impact features I don't require. Meanwhile, "standard" sizing sports bras that would work for my chest size don't accommodate my back/band measurement.
What actually works for smaller-chested plus size women:
Tu Non-Wired Crop Tops (my go to) in plus sizes: There is loads of choice with different shapes and strap adjustments. Affordable and often sold in packs of 2 or 3 as well. I don’t need extreme impact support so these are perfect for me. £15-25.
Nike Swoosh Medium-Support Bra in larger band sizes: Simple, does the job, doesn't have unnecessary padding or structure. Racerback style. Around £30-40.
Shock Absorber Active Multi Sports Bra: Available in actual bra sizing (so you can get a 38B or 40A if that's what you need). Medium to high impact depending on the style. £30-40.
If you do have a larger chest:
The whole "encapsulation style, proper bra sizing, high-impact rated" advice applies. Think Panache Sport, Bravissimo and Shock Absorber which are genuinely good for DD+ cups. But I can't personally vouch for them because that's not my experience, and I'm not going to pretend it is.
The real advice:
Know what level of support you actually need. Small chest? Don't waste money on maximum support high-impact bras designed for DDD+ cups. You'll be uncomfortable and overpaying for features you don't need.
What to look for (for smaller chests):
Band size that fits without the back riding up
Cups that don't gape or have excess fabric
Light or medium impact is usually sufficient (unless you're doing a lot of jumping/running)
Straps that don't dig in (this is about band weight, not chest weight)
Moisture-wicking fabric; sweat is universal regardless of chest size
Pro tip:
If you're between a 38-40 band with an A-C cup, you might actually have better luck in the "regular" sizing sports bras in XL/XXL than in the plus size section. Try both and see what fits your actual body, not the assumed plus size body.
Plus Size Gym Leggings That Don't Roll Down
Most "squat-proof" leggings are tested by people who don't have thighs that touch or bellies that create roll-down issues. I've had expensive leggings become see-through and cheap ones that held up perfectly. Price doesn't always predict performance here.
What works for me:
Snag Tights Super High Waisted Chub Rub Shorts (£18-22): I know, they're technically shorts, but hear me out. These are genuinely designed for plus size bodies, they don't roll down, and the high waist hits at the right place. I wear them under looser shorts when I want coverage without the full legging feel.
Full-length leggings: I've had good luck with Locket Loves and Unwonted Apparel at the moment. The key is looking for a high, wide waistband and substantial fabric thickness (not that tissue-paper thin stuff). I do LOVE Funky Fit, but after a few wears they do like to roll down which makes me very sad because the colours and patterns are lovely.
What to avoid:
Anything marketed as "buttery soft" as it usually means thin and see-through
Low or mid-rise (they will roll down, I promise)
Leggings with a single seam at the crotch (these create a very specific uncomfortable situation…)
Plus Size Gym Tops That Actually Fit
For me, standard gym tops are either too short (hello, belly exposure mid-workout) or too fitted (restrictive and uncomfortable). Plus, many plus size tops assume you want everything oversized and baggy.
Honestly? I mostly wear men's athletic t-shirts in XL or XXL. They're longer, looser in the right places, and significantly cheaper. Nike, Adidas, and Under Armour all make breathable tech fabric tees that work brilliantly. I also love designing my own on Streetshirts!
If you prefer women's styles then it’s another shout out for Tu - affordable and decent variety.
Buy tops slightly longer than you think you need. Nothing's worse than your shirt riding up while you're trying to bench press.
Best Gym Shoes for Plus Size Athletes
Why this matters: Plus size lifters put more force through our joints. Proper footwear isn't optional it’s actually injury prevention.
For general training: Get properly fitted at a running shop. I know it feels intimidating, but they've seen every foot type and body size. A good trainer will support your arches, cushion impact, and last significantly longer than cheap alternatives. Expect to spend in excess of £150, but they'll last 6-12 months with regular training.
For deadlifting specifically: Here's something most lists won't tell you: barefoot/minimalist shoes make a massive difference for deadlifts. I use Bearfoot shoes (yes, that's the brand name; confusing, I know). They have a completely flat, thin sole that keeps you closer to the ground and improves your stability. They're about £40-50 and they've genuinely improved my deadlift form.
Why barefoot matters for deadlifts: Cushioned trainers compress under heavy weight, making you unstable. The elevated heel changes your hip position. Flat, firm soles give you a solid base to push through. You can also just deadlift in socks if your gym allows it, but the barefoot shoes protect your feet while giving you that same benefit.
Plus Size Gym Equipment That Makes Training Easier
How to Prevent Chafing During Workouts (Plus Size Tips)
Let's just address this head-on: if your thighs touch (and mine absolutely do), chafing is a real issue. It can turn a good workout into a miserable experience and leave you sore in places that have nothing to do with exercise.
What I use:
Body Glide (£8-10): Small stick that goes on like deodorant. Apply to inner thighs before your workout. One stick lasts months.
Longer shorts/leggings: Sometimes the solution is coverage rather than products.
Why this matters: You shouldn't have to cut workouts short or avoid certain exercises because of chafing. Sort this out early.
Plus Size Lifting Equipment: What Actually Fits Larger Bodies
Here's where I get specific about the gear that's actually designed with larger measurements in mind, because most lifting equipment manufacturers apparently think everyone has dainty wrists and slim calves.
Best Knee Sleeves for Plus Size Calves (SBD Review)
Why you might need them: Knee sleeves provide compression and warmth during heavy squats and leg work. They're not a brace; they're support that helps you feel more stable and can reduce knee discomfort during and after training.
The problem: Every major brand (Beargrip, Cerebus, Uppper etc.) has size charts that maxed out before my calf measurement did. I'm not even talking about extreme measurements here—I just have muscular calves and carry weight in my legs. But apparently, that wasn't considered when designing "universal" sizing. It was always the same with horse riding boots too, so this is a battle I am used to. I guess.
The solution: SBD Knee Sleeves
After trying literally six other brands, SBD was the only company who had a single pair that seemed like they would fit me. It was an older style, hidden a bit on the website, and the largest size (5XL) actually accommodated my measurements. They're expensive (£60-70 for a pair), but they're the only ones that:
Actually fit over my calves without cutting off circulation
Provide genuine compression and support
Don't roll down during squats
Sizing tip: SBD's size chart is actually accurate (rare!). Measure the circumference of your knee, quad (6" above knee), and calf. If you're between sizes, size up. Knee sleeves should be tight, but you shouldn't need a second person to get them on.
Budget reality: If £60-70 isn't happening right now, train without them. Bad knee sleeves that don't fit properly are worse than no knee sleeves. Save up and get the right ones when you can.
BearGrip Lifting Equipment for Plus Size Lifters
Most mainstream lifting brands (Harbinger, Rogue, etc.) have belts that either don't extend large enough or have straps designed for smaller wrists. Bear Grip is different—and not just in a "we added two inches" way.
Figure 8 Lifting Straps (£12-15): These are a game-changer for deadlifts, rows, and any pulling movement where your grip gives out before your back does. The figure-8 design takes grip almost entirely out of the equation.
Lifting Belt (£20-45): Bear Grip belts come in sizes up to 48" (some styles go even larger). The velcro closure is more forgiving than a prong belt, and you can adjust it precisely workout-to-workout as your body changes.
When you need these:
Straps: When your grip is failing before your back/legs during deadlifts or rows
Belt: When you're lifting heavy on squats or deadlifts and want extra core support (usually when you're lifting 60%+ of your body weight)
When you don't: If you're still building foundational strength, train without them. They're tools for when you need them, not crutches to rely on from day one.
Wrist Wraps for Plus Size Lifters
Bear Grip Wrist Wraps (£10-12): If you're doing any pressing movements (bench press, overhead press, push-ups on your knuckles), wrist wraps provide support and keep your wrists in a neutral position under load.
If your wrists feel unstable or painful during pressing movements, these help. If they feel fine, you don't need them yet.
Gym Comfort Essentials for Plus Size Women
Gym Towels and Sweat Management
Get a pack of cheap hand towels (£10-15 for a multipack on Amazon). You want something absorbent that you can throw in the wash without caring. I keep two in my gym bag at all times. I HATE microfibre - honestly I find normal hand towels are nicer for me.
As a plus size person, I know that often we sweat more, especially when working hard. Having a towel means you're not constantly uncomfortable or self-conscious. It's a small thing that makes a big difference.
Best Water Bottles for Long Gym Sessions
Get a 1-litre (or larger) water bottle. Not a tiny 500ml "cute" bottle (sorry!) an actual substantial one. I use a nice looking insulated bottle from Amazon that keeps water cold for hours. This is my one at the moment.
Water bottle size matters, because you don't want to be refilling constantly. Get one that holds enough for your entire session. Dehydration affects performance more than people realise.
Functional Gym Bags That Fit Everything
You need a bag that:
Fits all your gear (including shoes, towel, water bottle, change of clothes)
Has a separate compartment for sweaty clothes
Doesn't scream "look at me" unless that’s your vibe!
I use a basic Nike duffle (£25-35) that's held up for three years. Nothing fancy, but it does the job.
What Plus Size Gym Beginners Don't Need to Buy
Let's talk about what you can skip:
Matching workout sets: Nobody cares. Black leggings and a t-shirt work perfectly fine. Don't let "aesthetic" pressure stop you from training.
Fancy gym equipment for home: Resistance bands, yes. Everything else can wait until you know what you'll actually use.
Expensive supplements: Focus on consistent training and decent nutrition first. Pre-workout, protein powder, etc. are nice-to-haves, not must-haves.
Gym gloves: Controversial take, but most people don't need them. They can actually interfere with proper grip on barbells. If you want to protect your hands, lifting chalk (£5) is more effective.
Wireless earbuds: If wired ones work for you, save the £100+. I used wired earbuds for years before switching.
Plus Size Gym Gear Shopping: What I Wish I'd Known
Here's what I wish someone had told me when I started:
You don't need everything at once. Start with: one good sports bra, one pair of leggings, comfortable trainers, and a water bottle. Everything else can wait until you know what you actually need.
Expensive doesn't always mean better. I've had £15 leggings outlast £70 ones. Test things out before investing heavily.
Fit matters more than brand. A cheaper item that fits well beats an expensive item that doesn't, every single time.
Your body will change. Don't invest in an entire wardrobe of one size. Buy a few pieces that work now, and adapt as needed.
Comfort enables consistency. The gear that makes you feel comfortable and confident is the gear that helps you show up regularly. That's what actually matters.
Next Steps: From Gear to Actual Training
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Work With Me - Gym Confidence PackageFinal Thoughts
Gym gear shopping as a plus size woman is frustrating. Most of the fitness industry still designs for a very specific body type, and then slaps "inclusive" on sizing that stops at a 16.
But here's what I know after years of training and working with plus size clients: the right gear exists. It's just harder to find.
This guide is my attempt to save you some of that frustration. To point you toward the stuff that actually works, that actually fits, that actually accommodates our bodies without making us feel like an afterthought.
You deserve gear that works as hard as you do.
Now go lift something heavy.
Rhi xox
