How to Pack Your Gym Bag for an Outdoor Workout

It’s a lot easier to get up and go if you pack your gym bag for an outdoor workout ahead of time – but you need to know what to bring and how to pack it. It all starts with a great workout backpack. Here’s what to look for when buying a bag to carry all your outdoor workout gear:

• Adjustable-height sternum strap
• External compression straps
• Glove-friendly pull tabs
• Hydration pocket or built-in hydration kit
• MOLLE or 5.11 SlickStick® web platform
• Multiple individual compartments to keep your gear separated
• Roomy main storage area

What to Pack in a Gym Bag for Outdoor Workouts

Some of the things you carry in your workout bag are non-negotiable in any environment, including shoes, essential toiletries and a water bottle. But when you’re gearing up for an outdoor workout, there are no storage lockers or weight racks. You carry everything you need for a full workout and cooldown with you:

• Sunglasses
• Sunscreen
• Towel
• Jump rope
• Resistance bands
• Weights or a weighted plate carrier
• Fitness mat
• Lip balm
• Hair ties
• Body wipes
• Dry shampoo
• Headphones
• Armband for your phone
• Pre- and post-workout snacks

Knowing what to carry in a gym bag also hinges on the type of workout you’re doing. If you’re headed to goat yoga at the petting farm, you’ll need your mat, but if you’re doing circuit training in the park, you’ll need hand sanitizer and wipes – you get the drill.

How to Organize Your Outdoor Workout Bag

Your workout bag is more useful when you pack it right. Stashing different gear in different pockets – an easy feat with bags like the RUSH12™ Backpack 24L or RUSH24™ Backpack 37L – is a necessity. Specialized compartments keep everything neat and easy to find so you won’t have to stand there rummaging through your bag to dig out your jump rope.

Use these tips to pack your workout bag efficiently:

• Put heavy items at the bottom for the safest weight distribution, especially if you’re using a backpack.
• Choose a bag with plenty of room inside, like the Rush LBD Mike 40L, so you can switch things up and leave some things packed in between workouts.
• Stash a variety of high-powered post-workout snacks in your bag so you don’t waste those gains by stuffing your face with something you’ll regret when you’re out of the woods (or park, or track).
• Pack a spare set of clothes in a mesh bag in case you need to change on the fly – mesh is a great way to store and ventilate the dirty clothes you change out of, too
• Keep extra waterproof or plastic bags in your gym bag, just in case.

Storage Hack: If your bag doesn’t have enough multiple interior pockets, keep your gear organized in those clear plastic bags instead.

Properly packing your gym bag for an outdoor workout is a matter of personal preference, but these essentials will get you through most basic routine

What Makes a Good Gym Backpack?

The best gym bag isn't necessarily a traditional duffel. For training outdoors, commuting or carrying equipment over longer distances, a backpack can distribute the load across both shoulders while providing dedicated compartments for smaller gear.

That makes tactical and training backpacks particularly useful when your workout bag also needs to function as an everyday or travel bag.

Gym Bag vs Gym Backpack: Which Is Better?

Feature	Gym Backpack	Gym Duffel Bag
Carrying style	Weight distributed across both shoulders	Usually carried by handles or shoulder strap
Walking longer distances	Generally more practical	Can become less comfortable with heavier loads
Organisation	Often multiple compartments and smaller pockets	Often prioritises a large main compartment
Bulky equipment	Depends on backpack capacity	Larger opening can make bulky gear easier to pack
Work or travel crossover	High	Depends on bag design

If you regularly walk, ride or use public transport to training, a backpack can be particularly practical. If your priority is simply carrying a large amount of bulky gym equipment from the car to the gym, a duffel may provide easier access.

What Size Backpack Is Best for the Gym?

The right size depends on how much equipment you normally carry.

Approximate Size	Best For	Typical Load
20–25L	Everyday training and lighter gym setups	Clothing, water bottle, towel, headphones and smaller accessories
30–40L	Larger training loads or gym + work	Shoes, spare clothing, toiletries, food and additional equipment
40L+	Bulky equipment or extended use	Greater clothing and equipment requirements

RUSH 12 vs RUSH 24 for the Gym

Two useful options within the RUSH® Backpack Collection are the RUSH 12 2.0 and RUSH 24 2.0.

RUSH 12 2.0 – 24L

The RUSH 12™ 2.0 Backpack provides 24 litres of capacity, making it a strong option when you want a compact training backpack that can also work for everyday carry.

It provides enough room for many everyday gym setups without forcing you to carry the size and weight of a larger pack.

Best suited to: gym essentials, outdoor training, lighter everyday carry and shorter sessions.

RUSH 24 2.0 – 37L

The RUSH 24™ 2.0 Backpack increases capacity to 37 litres.

This additional space can be useful if you're carrying shoes, multiple changes of clothing, food, training accessories or using the same backpack for both work and the gym.

Best suited to: larger gym loads, gym + work, outdoor training and situations where you need additional capacity.

Feature	RUSH 12 2.0	RUSH 24 2.0
Capacity	24L	37L
Best for	Compact gym and everyday setup	Larger training and work setup
Equipment volume	Light to moderate	Moderate to high
Everyday carry	Very practical	Better when additional storage is required

Explore more sizes and configurations in our RUSH® Backpack Collection.

How to Pack a Gym Backpack Properly

How you position your equipment matters, especially if you walk or travel with your bag.

Keep Heavy Gear Close to Your Back

If you're carrying heavier training equipment, position it relatively close to your back rather than at the outer edge of the backpack.

This keeps significant weight closer to your body and can help the backpack feel more stable.

Keep Frequently Used Items Accessible

Water, headphones, sunscreen and other items you regularly reach for should sit in easily accessible pockets rather than at the bottom of the main compartment.

Separate Clean and Used Clothing

Use a separate lightweight bag or compartment for damp clothing, towels and other used training equipment.

This prevents them from mixing directly with clean clothes, electronics or everyday items.

Use Small Compartments for Small Items

Keys, headphones, hair ties, charging cables and similar items are much easier to find when stored in dedicated organiser pockets.

Don't Carry Equipment You Don't Use

Leaving equipment permanently in your gym bag can quickly add unnecessary weight. Regularly remove items that aren't part of your current training routine.

What Should You Pack for an Outdoor Workout?

Outdoor training introduces additional considerations because you don't have access to the facilities and equipment normally available inside a gym.

A practical outdoor workout setup may include:

• Water bottle
• Sunscreen
• Sunglasses
• Training towel
• Resistance bands
• Skipping rope
• Headphones
• Phone
• First-aid essentials
• Training mat where required
• Weather protection
• Post-training clothing
• Food or snacks for longer sessions

Exactly what you need will depend on your training style and how far you are from home, your vehicle or other facilities.

Can You Use a Tactical Backpack as a Gym Bag?

Tactical backpacks often provide multiple compartments, durable construction and compression systems that can make it easier to organise training equipment.

Some models also provide MOLLE-compatible attachment points, giving you the option to add external storage when required.

Browse our tactical backpack range to compare capacities and carrying features.

Is MOLLE Useful on a Gym Backpack?

MOLLE isn't essential for a gym bag, but it can provide additional flexibility.

Compatible MOLLE pouches can be useful when you want smaller training or first-aid equipment to have its own dedicated location.

The key is not to overload the outside of the backpack. Use the internal storage first, then add external pouches only if they solve a genuine organisation problem.

To understand the system in more detail, read our What Is MOLLE? guide or How Does MOLLE Work?.

Gym Backpack for Work and Training

If you train before or after work, using one backpack for both can reduce the number of bags you need to carry.

Look for enough capacity to separate:

• Work essentials
• Training clothing
• Footwear
• Food
• Water
• Electronics
• Toiletries

A larger option such as the 37L RUSH 24 2.0 may provide additional flexibility when the same backpack needs to carry both work and training equipment.

Gym Backpack for Running and Outdoor Training

If you're carrying your backpack significant distances before training, prioritise comfort and avoid unnecessary equipment.

Use adjustable shoulder and sternum straps where available, keep heavier items close to your body and tighten compression straps to control unused volume.

For outdoor sessions, consider whether you need additional water, weather protection or sun protection compared with an indoor workout.

Can a Gym Backpack Be Used for Hiking?

It depends on the backpack and the length of the hike.

A durable training backpack may work well for shorter outdoor trips if it provides appropriate capacity, comfortable straps and room for water and essential equipment.

For longer hikes or larger outdoor loads, capacity, hydration compatibility and load distribution become increasingly important.

Our guide to tactical backpacks for hiking, camping and outdoor adventures explains what to look for when your backpack needs to move beyond training and into more demanding outdoor use.

Common Gym Bag Packing Mistakes

Choosing a Bag That's Too Large

A larger bag can encourage you to carry equipment you rarely use. Choose enough capacity for your normal training load rather than the maximum amount you could possibly carry.

Putting Heavy Equipment at the Outer Edge

Significant weight placed far away from your back can make a backpack feel less stable.

Mixing Wet Gear With Clean Equipment

Separate damp clothing and towels from electronics, clean clothes and other everyday items.

Burying Frequently Used Items

Water, keys, headphones and other regularly accessed items should be easy to reach.

Keeping Unnecessary Gear in Your Bag

Review the contents regularly. A bag that stays permanently packed can accumulate equipment that adds weight but provides little value.

Frequently Asked Questions About Gym Backpacks

What size backpack is good for the gym?

For many users, around 20–25L provides enough capacity for everyday gym essentials. If you carry shoes, multiple clothing changes, food or additional equipment, a 30–40L backpack may be more suitable.

Is a 24L backpack big enough for the gym?

Yes. A 24L backpack can be a practical size for everyday gym use when you're carrying clothing, a towel, water and smaller training accessories.

Is a 37L backpack too big for the gym?

Not if you carry a larger training load or combine gym and work equipment. The additional capacity can be useful for footwear, clothing, toiletries, food and other everyday items.

Should gym shoes go at the bottom of a backpack?

They can, particularly if they are stored separately from clean equipment. More importantly, keep the overall weight balanced and prevent dirty footwear from contacting clothing or electronics.

Can you use a backpack instead of a gym bag?

Yes. A backpack can be particularly useful when you walk, cycle, commute or carry your training equipment over longer distances.

Is a tactical backpack good for the gym?

Yes. Tactical backpacks can provide durable construction, extensive organisation and different carrying capacities that work well for gym, work and outdoor training.

Which RUSH backpack is best for the gym?

The 24L RUSH 12 2.0 is a strong compact option for everyday training, while the 37L RUSH 24 2.0 provides more space for larger gym loads or combined work and training use.

Choose the Right Backpack for Training

The best workout bag is the one that fits the equipment you actually carry and makes it easy to move between training, work and everyday life.

For lighter gym setups, a compact backpack can provide enough organisation without unnecessary bulk. If you're carrying footwear, multiple clothing changes or combining training with work, additional capacity can make the bag considerably more practical.

Compare the RUSH® Backpack Collection, explore our full tactical backpack range, or browse the wider 5.11 Bags & Packs range.