To be honest, the first thing this job taught me was not squats, but choosing the right sports bra.
If you were to walk into one of my classes right now, I'm pretty sure I would be closely observing the movements of one of the students - checking if their knees are tracking properly, if their core muscles are tightened, and if their breathing is in sync with the rhythm.
But you might not know that, before I actually start correcting the action, a different judgment would have flashed through my mind first:
The sports bra she's wearing won't be able to hold up through the class.
This is no joke. After being a coach for so many years, I have come to realize one thing more clearly - many people fail to achieve good training results not because they don't work hard, but because they didn't choose the right basic equipment from the very beginning.
Especially for women, sports bras - an aspect that has been grossly underestimated.
I "check my body" every day, but many of the problems are actually reflected in my clothing.
The job of a coach, in simple terms, involves constantly observing details.
You will gradually develop an instinct: you can quickly tell who is exerting effort, who is compensating, and who is about to give out. It's basically something you can tell at a glance.
The problem with sports bras, however, is actually quite "obvious", but most people don't realize it.
For example ——
- When doing the jumping jacks, I was obviously distracted and my arm movements couldn't keep up with the rhythm.
- When running, the upper body is tense and the breathing is not smooth.
- During a class, frequent adjustments to the shoulder straps or the bottom part of the garment were made.
Many of the trainees would think it was due to "insufficient physical strength", but I knew very well in my heart: It was her support system that was holding her back.
The most common mistake made by beginners: treating sports bras as "sporty-style sports bra"
During the early years of my career, I had the privilege of teaching many such students.
They will carefully purchase yoga mats, training shoes, and even study the course schedules. But when it comes to sports bras, the standard changes to:
"Is it nice-looking?"
I don't blame them, because I have walked this path myself.
But the reality is straightforward - being good-looking won't help you reduce the impact or stabilize your body.
Especially when doing HIIT or running, if the sports bra does not provide enough support, the body will unconsciously "contract" and the movement range will become smaller, even directly affecting the power output.
You think you are practicing, but in fact you are "playing it safe without realizing it".
Why am I so "picky" about sports bras?
Because I have witnessed too many long-term effects.
The female breasts are mainly supported by ligaments, and high-frequency impact exercises cause these structures to be repeatedly subjected to stress. Once stretched, they are very difficult to return to their original state.
This is not an exaggeration. It is the actual changes I have witnessed over the years:
- Some trainees noticed noticeable sagging after running for one year.
- Some people began to experience increased pressure in their shoulders and necks.
- Even some people gradually gave up their intense training due to discomfort.
The problem is not "a single wrong choice", but rather long-term neglect.
My selection criteria are actually quite "professional" in nature.
After being a coach for a long time, you will develop your own set of judgment criteria.
Now I'm looking at a piece of sports bra. I basically don't look at the advertising slogans. Instead, I focus on these aspects:
1.How does it support you?
Supporting is not simply pressing down; it is about distributing the impact.
Good design will:
- The bottom hem provides the main stability.
- The shoulder straps are responsible for distributing the pressure, rather than bearing the weight.
- A structured cup helps limit movement
- The feeling after putting it on should be: being supported, rather than being constricted.
2. Can it last through a full workout?
Many undergarments work fine when you're not sweating, but they become obvious as soon as you do.
I will pay special attention to:
- Does weight increase after sweating?
- Is the fabric smooth against the skin but not sticky?
- Is there any discomfort from prolonged friction?
This is something that I truly understood only after undergoing repeated training. That's also why I later began to pay attention to brands like duskyonder, which place greater emphasis on practical experience - they don't just perform well in the fitting room, but can also stand the test of the entire training period.
3. Will it "distract your attention"?
This is the ultimate criterion by which I judge the quality of an sports bra.
If you have these thoughts during the training process:
- "Did it go up?"
- "Should we make any adjustments?"
- "Does it feel a bit tight?"
Then it is not qualified. A good sports bra should be so inconspicuous that you hardly notice it at all.
For different training scenarios, my choice is almost always the same.
I basically don't "mix and match" now.
Yoga / Recovery Training Day
What I want is freedom.
Light support, softness, and strong flexibility allow the body to fully expand.
Strength Training Day
Stability comes first.
Especially for the lower body training, I don't want any shaking of the upper body to interfere with the force-ful movement path.
Running / HIIT
This is the most stringent.
It must be a high-level support, and it should be of the kind that "even if you jump up, you won't question the meaning of life".
I usually advise the trainees: If the budget is limited, this type of investment should be given priority.
One detail that can show whether you are in the "training mode" or not.
I often say one sentence to my students:
When you start to no longer care about what you are wearing, but only focus on the action itself, that is when you truly enter the training phase.
And sports bras are the factor that is most easily overlooked but also the one that is most likely to disrupt this state.
In the past, when I trained by myself, I was also disturbed by these minor issues:
1.Adjustment
2.Distraction
3.Re-establish the rhythm
Now it's basically not the case. This change is not because I have become stronger, but because I have resolved the "disturbance source" in advance.
To you, who is currently training seriously
If you only exercise occasionally, it's okay to be a little casual.
But if you start:
- Has a fixed training plan
- Want to improve performance
- Hope to persist in it for a long time
Then sooner or later you will realize -
Sportswear is not an accessory, but a fundamental piece of equipment.
You don't need to buy a lot, but at least one piece should be truly suitable for you.
When you put it on and complete a full set of training without any unnecessary worries, you will understand what I'm saying.
That feeling is quite simple -
You can finally focus on "getting stronger", instead of struggling with your clothes while training.