In mid-May 2025, Jeff Nippard, a fitness educator known for his evidence-based approach, opened up about the contents of his gym bag. As one of the most meticulous figures in the strength training community, Nippard’s choices reveal a thoughtful strategy behind every workout. By sharing his essentials, he offers insight into how preparation can directly impact performance.

First, Nippard emphasizes the importance of grip support and injury prevention. Items like lifting straps, liquid chalk, and knee sleeves are not mere accessories but vital tools to maintain form and reduce fatigue during heavy lifts. Furthermore, he includes resistance bands and a weightlifting belt to assist with warm-ups and stability, underscoring a methodical approach to both training intensity and joint health.

Finally, Nippard’s bag contains practical items aimed at sustaining energy and hygiene throughout a session. Hydration remains paramount, supported by his ever-present water bottle, while quick snacks like fruit gummies provide an immediate energy boost. Moreover, he carries essentials such as hand sanitizer and over-the-counter pain relief, reflecting an awareness of the unpredictable nature of intense training environments. Together, these items create a comprehensive kit that exemplifies his commitment to maximizing gains through science and preparation.

Jeff Nippard Gym Bag Checklist

 

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A post shared by Jeff Nippard (@jeffnippard)

Straps, Lifting Belt & Liquid Chalk

First, straps have proven invaluable for Nippard, who explains their importance succinctly:

“Your back will always be stronger than your grip, and you don’t want your grip to limit your back gains.”

Moreover, these accessories bolster grip strength, enabling lifters to handle weights beyond the limits of their natural grip. Among powerlifters, straps are commonly employed during phases of intense central nervous system fatigue or when performing accessory movements that push endurance to the brink.

In fact, a 2022 study reinforced the benefits of straps and belts during deadlifts, highlighting improvements in lifting efficiency, comfort, and speed. (1) Specifically, straps are effective for pulling exercises such as pull-ups, rows, shrugs, and pulldowns.

Additionally, wearing a lifting belt offers critical support for the spine, reducing mechanical stress. (2) As a result, this structural reinforcement contributes to safer training sessions, which in turn lowers the risk of injury and allows athletes to focus on steady progress. (3)

Importantly, Nippard emphasizes another key factor:

“If your palms are sweaty, your grip will limit tension.”

Therefore, liquid chalk ranks high among his go-to items. This substance absorbs moisture, providing a more secure grip—essential for both natural powerlifting and bodybuilding.

Flat Slippers & Angles90 Handles

For deadlifts, Nippard opts for flat slippers. Indeed, proper footwear plays a pivotal role in ensuring stability, which directly supports better posture throughout the lift. (4)

Furthermore, his Angles90 handles serve a unique function on back training days, promoting a wrist position that feels natural and reduces strain.

 

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A post shared by Jeff Nippard (@jeffnippard)

Knee Sleeves, Gym Pin & Bands

Because knee flexion during exercises like squats can place significant stress on joints and ligaments, knee sleeves offer an accessible means of support. In addition, they enhance both comfort and structural integrity during demanding lifts.

When he maxes out a machine, Nippard keeps a gym pin handy to add small increments of weight. Meanwhile, resistance bands also form a part of his routine, used primarily for warmups and to assist with pull-ups or chin-ups.

Gushers, Water, Hand Sanitizer, & Tylenol

Whenever energy wanes, Nippard turns to Gushers, a quick source of glucose that helps him push through workouts. Because these snacks are rich in simple sugars, they are rapidly digested.

Moreover, scientific research supports the consumption of sugary snacks during training, showing benefits like increased endurance and reduced fatigue. (5) Naturally, hydration remains a priority, as water replenishes fluids lost through sweat during intense sessions. (6)

To maintain hygiene, hand sanitizer is a constant presence in his kit, guarding against germs at the gym. Finally, he carries Tylenol to counteract any sudden headaches or discomfort.

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References

1. Fong SSM, Chung LMY, Gao Y, Lee JCW, Chang TC, Ma AWW. The influence of weightlifting belts and wrist straps on deadlift kinematics, time to complete a deadlift and rating of perceived exertion in male recreational weightlifters: An observational study. Medicine (Baltimore). 2022 Feb 18;101(7):e28918. doi: 10.1097/MD.0000000000028918. PMID: 35363215; PMCID: PMC9282110. https://pmc.ncbi.nlm.nih.gov/articles/PMC9282110/
2. Harman EA, Rosenstein RM, Frykman PN, Nigro GA. Effects of a belt on intra-abdominal pressure during weight lifting. Med Sci Sports Exerc. 1989;21(2):186-190. https://pubmed.ncbi.nlm.nih.gov/2709981/
   Kingma I, Faber GS, Suwarganda EK, Bruijnen TB, Peters RJ, van Dieën JH. Effect of a stiff lifting belt on spine compression during lifting. Spine (Phila Pa 1976). 2006;31(22):E833-E839. doi:10.1097/01.brs.0000240670.50834.77 https://pubmed.ncbi.nlm.nih.gov/17047531/
3. Menant JC, Steele JR, Menz HB, Munro BJ, Lord SR. Effects of walking surfaces and footwear on temporo-spatial gait parameters in young and older people. Gait Posture. 2009;29(3):392-397. doi:10.1016/j.gaitpost.2008.10.057 https://pubmed.ncbi.nlm.nih.gov/19041245/
4. Peinado AB, Rojo-Tirado MA, Benito PJ. El azúcar y el ejercicio físico: su importancia en los deportistas [Sugar and exercise: its importance in athletes]. Nutr Hosp. 2013;28 Suppl 4:48-56. doi:10.3305/nh.2013.28.sup4.6796 https://pubmed.ncbi.nlm.nih.gov/23834092/
   Maughan RJ, Meyer NL. Hydration during intense exercise training. Nestle Nutr Inst Workshop Ser. 2013;76:25-37. doi:10.1159/000350225 https://pubmed.ncbi.nlm.nih.gov/23899752/

Overview

In mid-May 2025, Jeff Nippard revealed what he carries in his gym bag. First, he focuses on tools that support grip and prevent injury, like straps, chalk, and knee sleeves. Then, he adds items that aid stability and warm-ups, such as resistance bands and a lifting belt. Finally, he includes practical essentials for energy and hygiene—water, quick snacks, hand sanitizer, and pain relief. Together, these choices reflect his science-based approach to training and preparation.

Featured Image – What Jeff Nippard Packs in His Gym Bag – Credit: @jeffnippard (Instagram)