I’ve always been a yoga person. The quiet, the breathing, the grounding has been my go-to refuge from all the craziness of the kids, work and everything in between for years. Yoga taught me how to slow down and really listen to my body, and for a long time, that was more than enough. But lately I’ve decided to give strength training a whirl.

That decision came after I started to notice some early signs of perimenopause popping up. Losing muscle tone and a slower metabolism made me wake up to the fact that my body was changing. When I started looking for natural ways to handle these changes, strength training kept getting mentioned as one of the best things for women in their 40’s. Not only does it help keep your bone density healthy, but it also helps your metabolism and builds a kind of strength that feels incredibly empowering. It’s a different kind of strength to what yoga offers – but it’s nicely complementary.

As I started spending more time lifting weights and adding a bit more cardio to my routine, I quickly realised that not all sports bras are made to be equal. The soft, low-impact styles I loved for yoga just weren’t designed for faster movements or heavier workouts. Instead of feeling supported, I was constantly adjusting. So my hunt for the right gym sports bra began. Along the way, I learned exactly what to look out for when choosing gym bras that can really handle strength training and cardio.

Choose a Gym Bra with the Right Level of Support

A good gym bra needs to have enough structure to keep everything in its place without feeling tight and restrictive. One of the key things to look for is the underband ( the bit that sits around your ribcage) – that’s where most of the support comes from. The underband should feel solid and stable when you’re lifting, jumping or moving about fast. Its job is to distribute the weight evenly and stop the bra from riding up as you move about – or from shifting around. A good rule of thumb is that a well-fitting underband shouldn’t stretch or pull away from the body more than about 5cm. When it feels snug and stays put, you can focus on your workout without needing to keep adjusting your bra.

Always Check the Cup Fit

Support doesn’t stop at the band – the cups matter just as much. A gym bra should feel secure, with breast tissue snugly contained and comfortably supported around your bust – that is, if you want a bra that still performs well when you’re getting active. Spilling at the sides over the top of the cups is a clear sign that the fit isnt quite right, the bra will leave you short on support, and awkward movements will only make things worse.

On the other hand, a badly fitting cup can cause some real discomfort as well as rubbing against your skin as you move around – a problem that will start to get really noticeable during strength training or those more intense workouts. 

To find the right cup size, you need to measure just as you would for a regular bra. Start by measuring around the fullest part of your bust, keeping the measuring tape as straight as you can and tugging it snug but not too tight – then round that number up to the nearest inch. Next up is measuring around your ribcage to figure out your band size. Do the same thing and round to the nearest inch. The difference between those two measurements is the key to knowing your cup size. For example, a bust that measures 36 inches and a band that measures 34 inches gives you a 2-inch difference – and that would usually put you at a B cup.

Look for Adjustable Features

We all know that our bodies aren’t static – and that includes our breast size, which changes over time. Adjustable straps and closures are what make it possible to get a fit that is personal to you. When you can adjust the bra to suit your needs, you’ll find it provides the support you need even when your body is going through one of its many changes. And if you’re someone who experiences changes in breast size and sensitivity during your cycle, you’ll want to be able to make those adjustments on the fly. The result is happy shoulders, reduced pressure and a lot more comfort – even on those long or tough training sessions.

Prioritise Breathable, Skin-Friendly Fabrics

Breathability is huge when it comes to workout comfort, especially if you’ve been noticing that your body temperature and sweat levels are changing. Moisture-wicking fabrics can really help to keep you cooler and drier by drawing sweat away from your skin. And when its come to the fabric itself, look for something that is super soft on your skin, as well as suitable for high-intensity workouts and long wear.

Style and Versatility Can Add Up

Comfort and support are always top priority, but they don’t have to come at the expense of style. Nowadays, gym bras come in all sorts of colours, cuts and strap styles so you can easily wear them out and about rather than just hiding them underneath a t-shirt. For instance, a high-neck gym bra can look pretty cool when paired with high-waisted leggings – you can dress it up and feel like you’re putting in the effort, even when the rest of your outfit is pretty simple. And when your workout is all done and dusted, you can just chuck on a white top, and you’re good to go – no fuss, no mess.

And, if you like mixing things up, you might want to have a few different styles to choose from – one for those super intense strength sessions, another for a more chill vibe, and one that just makes you feel the best on those days when you need a bit of a kick in the pants to get moving.

You see, the thing is, comfort actually affects how well you perform, too. A gym bra that actually fits and gives you the support you need means you can move around with confidence and without any distractions – you can focus on your form, your strength and what you’re trying to achieve in your workout, rather than fiddling with your bra all the time. When you don’t have to worry about being uncomfortable, your workouts are actually more effective – and you’ll be more likely to stick to your fitness routine too.