7-tägiger Trainingsplan für Krafttraining für Anfänger

This Sunday, thousands of runners will line up in Newcastle for one of the most iconic road races in the world — the Great North Run. Among them is Andrew Adam, and we at GymBum UK couldn't be prouder to be sponsoring him for his second consecutive year taking on this incredible 13.1-mile challenge.

Follow Andrew's journey on Instagram: @andy_runjourney

Andrew's Story

Last year, Andrew proved he had what it takes. This year, he's back — more experienced, more determined, and ready to push even harder. Running from Newcastle to South Shields, Andrew is taking on the Great North Run not just for the personal challenge, but to raise money for a cause close to his heart.

Andrew is running to raise money for Blood Cancer UK — a cause that funds vital research and supports thousands of people affected by blood cancer every year.

Want to help him reach his goal? Every donation makes a difference: 👉 Donate to Andrew's Blood Cancer UK fundraiser

Every contribution counts and helps keep runners like Andrew motivated mile after mile.

How to Prepare for a Half Marathon

Whether you're running the Great North Run or training for your first half marathon, preparation is everything. Here's what the week leading up to race day should look like:

• Taper your training — reduce mileage in the final week to let your muscles recover and store energy
• Sort your kit early — never wear anything new on race day. Make sure your trainers are broken in and your kit is comfortable and tested
• Hydrate consistently — start increasing your water intake 2-3 days before, not just on race morning
• Carb load the night before — a pasta or rice-based meal the evening before helps top up glycogen stores
• Plan race morning — know your start time, travel route, and have your breakfast sorted (something light you've eaten before training)
• Warm up properly — 10 minutes of light jogging and dynamic stretches before the gun goes off reduces injury risk significantly

What to Wear: Kit Essentials

The right kit makes a real difference over 13.1 miles. You need fabrics that wick sweat, reduce chafing, and keep you comfortable from kilometre one to the finish line.

Andrew will be racing in the Lomond Men's QuickDry Performance T-Shirt — engineered for breathability and moisture management, so you stay cool and comfortable all the way to the finish line.

Browse our full running and activewear range at gymbumuk.com — built for performance, designed to last.

How to Warm Down After a Half Marathon

Crossing the finish line is just the beginning of your recovery. Here's how to warm down properly:

• Keep moving — don't stop dead after finishing. Walk for 10-15 minutes to bring your heart rate down gradually
• Static stretches — focus on quads, hamstrings, calves, hip flexors, and glutes. Hold each stretch for 30-45 seconds
• Refuel within 30 minutes — your body needs carbohydrates and protein to begin muscle repair. A banana and a protein shake or chocolate milk works well
• Ice or cold water — if your legs are inflamed, an ice bath or cold shower can reduce swelling and speed recovery
• Rest the next 48 hours — light walking is fine, but avoid running for at least two days post-race
• Sleep — your muscles repair during sleep, so prioritise rest in the days following the event

Cheer Andrew On!

The Great North Run takes place this Sunday. Follow Andrew's journey on Instagram @andy_runjourney and show your support by donating to his fundraising page:

👉 Donate to Andrew's Run

From everyone at GymBum UK — good luck Andrew, you've got this! 💪

Kit Up Like Andrew
Race-ready activewear, built for performance.

👕 Shop the Lomond Men's QuickDry Performance T-Shirt →

The right sports bra is the most important piece of kit in your gym bag. This guide breaks down exactly how to find yours — by impact level, cup size, and activity — so you can train without distraction or discomfort.

Updated: 30 August 2026

Table of Contents

• Introduction
• Impact Levels Explained
• How to Choose by Cup Size
• Key Features to Look For
• Top Picks from GymBum UK
• Fit Checklist
• FAQ
• Wrap-Up

Introduction

A bad sports bra doesn't just cause discomfort — it limits your performance. Too little support and you're distracted every rep. Too much compression and you can't breathe properly through a HIIT circuit. The right bra should disappear when you're training — you shouldn't notice it at all.

The problem is most women are wearing the wrong size, the wrong impact level, or both. This guide fixes that.

Impact Levels Explained

Low Impact

Best for: Yoga, Pilates, walking, stretching, weightlifting

Light movement with minimal bounce. A crop-style or bralette design works well. Focus on comfort and coverage over compression.

What to look for: Soft fabric, light padding, pullover style, no underwire needed.

Medium Impact

Best for: Cycling, hiking, dance, gym circuits, reformer Pilates

Moderate movement with some directional bounce. Needs more structure than a low-impact style but doesn't require maximum compression.

What to look for: Wider straps, a defined back, some moulding or inner sling for shape.

High Impact

Best for: Running, HIIT, plyometrics, CrossFit, jumping

Maximum bounce, requires serious support. Encapsulation (each cup supported individually) outperforms compression-only styles at this level, especially for D+ cup sizes.

What to look for: Encapsulation cups, adjustable straps, firm underband, minimal stretch in the fabric.

How to Choose by Cup Size

Cup size changes everything. A high-impact bra that works for an A cup won't work for a DD — and vice versa.

Key rule: The larger the cup size, the more important encapsulation becomes over compression alone.

Key Features to Look For

Underband

Should sit flat and firm all the way around — not ride up at the back. The underband provides 80% of your support; if it's loose, the bra isn't doing its job.

Straps

• Racerback: Great for shoulder mobility, distributes weight evenly
• Adjustable: Essential for D+ cup sizes to fine-tune lift and support
• Wide set: Better for broader shoulders, prevents slipping mid-workout

Fabric

• Moisture-wicking: Pulls sweat away from skin — essential for HIIT and running
• Four-way stretch: Moves with you without losing shape
• Avoid: 100% cotton — holds moisture and loses support when wet

Padding

• Removable pads: Versatile — wear with or without depending on preference
• Moulded cups: Better shape retention and nipple coverage
• No padding: Preferred by larger cup sizes where fit and support matter more than shape

Top Picks from GymBum UK

1. High Impact Racerback Sports Bra — Editor's Pick

Maximum support for high-movement training. Encapsulation cups with a firm underband and adjustable racerback straps. Available in A–E cup. The go-to for running and HIIT.

Best for: Running, HIIT, CrossFit
Key feature: Encapsulation cups, moisture-wicking fabric

2. Medium Support Seamless Sports Bra

A seamless design that works across medium-impact activities. Light moulded cups, wide fixed straps, and four-way stretch fabric. Comfortable enough to wear all day.

Best for: Gym circuits, cycling, yoga
Key feature: Seamless construction, all-day comfort

3. Low Impact Longline Bra

A crop-length bra with light padding and a relaxed fit. Pairs with high-waist leggings for a co-ord look. Ideal for Pilates, stretching, and low-intensity sessions.

Best for: Yoga, Pilates, walking
Key feature: Longline cut, minimal compression, style-forward

Fit Checklist

Before you commit to a sports bra, run through this:

• ✅ Underband sits flat all the way around — no riding up
• ✅ Cups fully contain breast tissue — no spillage at the top or sides
• ✅ Straps don't dig in or slip off the shoulder
• ✅ You can fit two fingers under the band — but no more
• ✅ No movement between the bra and your body when you jump
• ✅ You can take a full deep breath without restriction

FAQ

How often should I replace my sports bra?

Every 6–12 months with regular use, or when the underband loses its elasticity. If the band rides up during exercise, it's time to replace it.

Should I size up or down in sports bras?

Size down in the band if you're between sizes — the band stretches with wear. Size up in the cup if there's any spillage or the underwire sits on breast tissue rather than the chest wall.

Can I wear a sports bra all day?

Low and medium impact styles are generally fine for all-day wear. Avoid wearing high-compression bras for extended periods as they can restrict lymphatic flow and cause skin irritation.

Do underwire sports bras provide better support?

For D+ cup sizes, yes — underwire combined with encapsulation cups significantly outperforms compression-only styles for high-impact activities. For A–C cups, a well-constructed compression bra is usually sufficient.

What's the difference between compression and encapsulation?

Compression bras press breast tissue against the chest to limit movement. Encapsulation bras support each breast individually in a moulded cup. Encapsulation is superior for larger cup sizes and high-impact activity.

Wrap-Up

The right sports bra comes down to three things: your cup size, your activity level, and the fit. Use the impact level guide to narrow your search, then run the fit checklist before you buy. Browse the GymBum UK Sports Bras collection to find the right support for your training.

Written by the GymBum UK team — activewear specialists helping women train harder, look better, and feel confident in the gym.

Finding truly squat-proof leggings is harder than it sounds. This guide breaks down exactly what to look for — fabric, waistband, gusset, and fit — and highlights the best options from GymBum UK so you can train with confidence, not anxiety.

Updated: 30 August 2026

Table of Contents

• Introduction
• What to Look For in Squat-Proof Leggings
• Top Picks from GymBum UK
• Size & Fit Guide
• FAQ
• Wrap-Up

Introduction

You've been there. You're at the bottom of a squat, someone's behind you, and you suddenly wonder: are these see-through right now? It kills your focus and your confidence.

Squat-proof leggings aren't a luxury — they're a training essential. The right pair stays opaque under load, holds your waistband in place through every rep, and moves with your body rather than against it. Whether you're hitting the squat rack, a home workout, or a reformer class, this guide will help you find the pair that works hardest.

What to Look For in Squat-Proof Leggings

Fabric Weight & Opacity

The single biggest factor. Look for 80–90gsm+ fabric with a tight knit structure. Nylon-spandex blends (typically 75–80% nylon, 20–25% elastane) offer the best combination of stretch, recovery, and opacity. Avoid thin polyester blends — they're the most common culprit for sheerness under load.

Quick test: pull the waistband away from the body and look through — if you can see your hand clearly, they'll be see-through at the bottom of a squat.

Gusset Construction

A diamond or triangular gusset prevents fabric from pulling tight across one seam when you squat deep. Flat-locked seams reduce chafing. No gusset = friction and potential tearing over time.

Waistband Type

• Wide, high-waist bands (8cm+): Best for squat support — distributes pressure, stays put, no rolling
• Contour waistbands: Shaped to follow the hip curve, reduces the "muffin top" effect under load
• Internal grip strip: A silicone or elastic inner strip stops the waistband creeping down mid-set — non-negotiable for dynamic movements

Pocket Utility

Side or back pockets should be secured with a zip or tight elastic so your phone doesn't eject mid-squat. Deep side pockets that sit flat (not bulging) are ideal.

Top Picks from GymBum UK

1. PHIA Pocket Leggings ⭐ Editor's Pick

The standout in the range. PHIA's four-way stretch fabric is specifically engineered for high-load movements — zero transparency confirmed at depth. The wide contoured waistband sits firmly above the hip, and the deep side pockets are phone-secure. Available in multiple colourways. If you only buy one pair, make it these.

Best for: Squats, deadlifts, leg press, everyday gym wear
Key feature: Opaque 4-way stretch, deep zip-secure pockets

2. High-Waist Sculpt Leggings

A compression-focused option with a smoothing waistband and flatlock seaming throughout. The sculpting fabric holds firm under load while the high-rise cut keeps everything in place.

Best for: Squats, lunges, reformer Pilates
Key feature: Compression knit, seamless inner thigh

3. Ribbed Training Leggings

Ribbed texture adds grip to the fabric — less slipping against gym benches and equipment. Slightly more relaxed fit through the leg makes these ideal for deeper squat variations.

Best for: Barbell squats, sumo deadlifts, home workouts
Key feature: Ribbed grip texture, relaxed athletic fit

4. Essential Seamless Leggings

The everyday workhorse. Seamless construction eliminates all friction points, making these ideal for high-rep squat sessions. Mid-weight fabric balances breathability and opacity.

Best for: High-rep circuits, HIIT, bodyweight training
Key feature: Seamless construction, mid-weight breathable fabric

Size & Fit Guide

Getting the size right is as important as the fabric. Too large and the fabric slackens and sheers; too small and the waistband digs and restricts movement.

Fit tips:

• Size up if you're between sizes — leggings should feel snug but allow full range of motion
• The waistband should sit flat with no gaps at the back
• Do a squat test before committing — fabric should return to opaque when you stand

FAQ

Are squat-proof leggings actually worth it?

Yes — and the difference is immediately noticeable. Standard leggings use lighter fabric that stretches thin under load. Squat-proof versions use denser, higher-denier knits that maintain opacity even at full depth.

What material is best for squatting?

Nylon-elastane blends are the gold standard. Nylon is more durable and less prone to pilling than polyester, while elastane provides the 4-way stretch needed for full range of motion. Avoid 100% cotton — it has no recovery and will stretch out permanently.

How do I test if leggings are squat-proof before buying?

The pull test: hold the fabric up to light and stretch it — if it becomes translucent, it will be see-through when you squat.

Do squat-proof leggings lose their opacity over time?

They can if washed incorrectly. Wash inside out on a cold, gentle cycle and air dry — tumble drying degrades elastane fibres and reduces fabric recovery.

What waistband is best for squats?

Wide (8cm+) high-waist bands with an internal grip strip. The width distributes pressure across your core, and the grip strip prevents the waistband rolling down during dynamic movements.

Wrap-Up

Squat-proof leggings come down to three things: fabric density, waistband support, and gusset construction. The PHIA Pocket Leggings tick all three, making them the top pick from the GymBum UK range. Browse the GymBum UK Leggings Collection to find the right fit for your training style.

About the Author

Written by the GymBum UK team — activewear specialists helping women train harder, look better, and feel confident in the gym.