What should be in your gym bag on competition day

Packing for a competition can be mildly stressful. Once you get there, if you’ve forgotten anything you’ve often got to rely on the goodness of strangers to fill the gaps in your equipment list.

Typically the hosts of the competition will release a list of important items to bring with you. The day before the competition read any newsletters, emails, or watch videos they’ve released to make sure you’ve got everything covered.

Besides equipment, the number one thing to pack for a competition is FOOD. Keeping yourself topped up and hydrated is essential to pulling off an entire day of workouts at the best of your ability. Pack foods that are easy to eat, easy to digest, and contain a lot of energy.

To make the process a bit simpler for you, we’ve compiled a list of the usual essentials required at each competition. Use it as a baseline, and go from there!


  • Weightlifting shoes
  • Normal training shoes
  • Knee braces, wrist wraps, thumb tape, rocktape
  • Your Inner City uniform!
  • Layers to start the day in, and slowly remove as you get moving
  • Chair or beanbag if it’s a long day
  • Food (again, we cannot stress the importance of this!)
  • Sunscreen
  • Lots of water (and we mean lots! Some competitions don’t have access to taps to refill bottles)
  • Long socks (in case of rope climbs!)
  • Skipping rope
  • Weight belt
  • Sunglasses and cap
  • Foam roller, mobility tools

This checklist covers the basics and will ensure you’re not left running around trying to source anything you’ve forgotten!

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