The right accessories can enhance your training experience and results.

In this blog we will briefly go through the most essential accessories for the gym. Whether you are just starting out or are already advanced, sooner or later you will undoubtedly come into contact with these essentials.

1. Lifting straps

The lifting straps, who doesn't know them? Probably one of the most common accessories in the gym. Your best friend for long-term grip when you're lifting heavy.

When you are just starting out in the gym, it is advisable to first improve your grip strength naturally. This can be done by simply performing the exercises without lifting straps or by implementing exercises specifically designed for this purpose into your training schedule.

But as you start to use heavier and heavier weights in pulling exercises, you will find that your natural grip strength is limited . In this case, using lifting straps will not hinder your momentum and will allow you to lift heavier and heavier without having to fight against your grip strength at the same time.

The biggest benefits of lifting straps

• They help you secure your hands to the barbell or machine during pulling exercises.
• You can now concentrate better on contracting your muscles instead of maintaining your grip.
• Can help you lift heavier weights at high intensity.
  

How to use lifting straps

Wrap the loop of the strap around your wrist and twist the loose end around the barbell, tightening the strap. Make sure your grip is firm so the strap takes the load and reduces grip fatigue.

2. Resistance bands

Resistance bands can be implemented in your workout in several ways. The most obvious is for your warm-up and for various mobility exercises.

The biggest benefits of resistance bands

• Versatility: They can be used for strength training, mobility exercises, rehabilitation and warm-ups.
• Low impact: they are easy on the joints and suitable for all fitness levels, from beginners to advanced.
• Easy to carry: They are lightweight, compact and convenient for home or travel workouts.

How to use resistance bands

Especially during push days, resistance bands can be a great addition to your warm-up routine. They can easily improve the mobility of your shoulders and warm up the rotator cuff in your shoulders.

Commonly used resistance band exercises during warm-up include:

'Band pull aparts'

The band pull-apart is an effective exercise to stretch your shoulders and help promote good posture.

Hold the resistance band (you can create more or less resistance by placing your hands closer together or further apart) and extend your arms straight out in front of you. Pull the band apart by moving your hands outwards, keeping your arms straight, and squeeze your shoulder blades together firmly.

'Shoulder press'

Resistance bands can also be used to warm up the entire shoulder. To do this, stand on the band with both feet and grab the other side with both hands. Now press the resistance of the band upwards.

'Shoulder stretch'

This is an ideal exercise to not only warm up your shoulder but also give it a good stretch before starting your work sets.

Place a resistance band around your wrists and hold your arms straight out at shoulder height with a slight bend in your elbows. Controllingly move your arms up and over your head while maintaining tension in the band, feeling the stretch in your shoulders and chest, then slowly return your arms to the starting position.

3. Lifting belt

Whether you are squatting, deadlifting or bench pressing, a stable core is essential for all heavy compound exercises. To achieve maximum results, a strong and stable core is of great importance.

In addition to compound exercises (bench press, squats, deadlift and military press), the lifting belt can also contribute to all other exercises where the core needs extra support. Think of bent-over rows for example.

Benefits of a lifting belt

• It protects your spine from too much resistance during compound exercises.
• A lifting belt provides a firm surface against which you can contract your core.
• It helps develop more power and speed during heavy compound exercises. ( 1 )

How to use a lifting belt

Wear your lifting belt just above your hips and below your sternum, or around your core. If the belt is too low, it can hit your hips as you squat, which can limit your range of motion.

If the belt is too high, you may not be able to build enough pressure in your abs. Make sure the belt is not too tight. A good rule of thumb is that you should be able to fit a finger between your body and the belt. This will ensure that you have enough room to breathe in and expand your stomach as you engage your core.

4. Knee sleeves

Your knees are heavily loaded during many heavy exercises during your leg day. The knee joints often bear the heaviest load during your lifts.

Knee sleeves provide extra support, warmth and compression to the knee joint, helping to reduce the risk of injury and improve performance during heavy lifting or intense physical activities.

Therefore, it is essential to take good care of your knees and provide them with extra support. The stronger you become, the more attention you should pay to the health and stability of your knees.

Benefits of knee sleeves

• Support and stability, which helps to reduce the risk of injury, especially under heavy loads.
• Increased warmth and protection, which increases flexibility and prevents stiffness, especially in cold environments.
• Enhanced performance, through stabilization and protection it provides more confidence and control during heavy lifts. ( 2 )

How to use knee sleeves

The usage is self-explanatory. Make sure the strap covers the knee joint well, but is not so tight that you cannot bend your knees . The strap should sit mainly above your kneecap on your thigh, and not too far down on your shin.

5. Sports towel

The only accessory on this list that can be translated properly into Dutch is the sports towel.

Mandatory in almost every gym and necessary to wipe away sweat, this is an accessory that every athlete uses and should carry with them.

A good sports towel protects your skin and keeps your head cool and dry during intensive workouts. It is not too big or too small for the equipment. And the fact that a towel is also lightweight and therefore easy to carry is a bonus. Literally and figuratively.

Benefits of a good sports towel

• Easily absorbs sweat.
• Is soft and therefore protective for the skin.
• Fits perfectly on any device.
• Lightweight and therefore easy to carry.

(Photo in black of sorbet towel)

Conclusion

The right accessories can enhance your workout experience, no matter your level. Not only do they provide support and stability, but some also have the potential to improve performance.

Sources used:

Rotator cuff tear - Rijnland Orthopaedics . (n.d.). https://www.rijnlandorthopedie.nl/rotator-cuff-rupture/

The effects of a weight belt on trunk and leg muscle activity and joint kinematics during the squat exercise . (2001, May 1). PubMed. https://pubmed.ncbi.nlm.nih.gov/11710410/

Machek, S. B., Cardaci, T. D., Wilburn, D. T., Cholewinski, M. C., Latt, S. L., Harris, D. R., & Willoughby, D. S. (2020). Neoprene Knee Sleeves of Varying Tightness Augment Barbell Squat One Repetition Maximum Performance Without Improving Other Indices of Muscular Strength, Power, or Endurance. The Journal Of Strength And Conditioning Research , 35 (1), S6–S15. https://doi.org/10.1519/jsc.0000000000003869