Fitness Gloves: Choosing, Wearing, and Maintaining for Optimal Workouts

How Do You Wear Fitness Gloves?

Proper wearing of fitness gloves involves selecting the correct size and type, ensuring a snug yet comfortable fit that allows full range of motion while providing optimal protection and grip, and maintaining them for hygiene and longevity.

Why Wear Fitness Gloves?

Fitness gloves serve as a valuable accessory for many individuals engaged in resistance training, CrossFit, gymnastics, or even cycling. Their primary benefits are rooted in enhancing comfort, safety, and performance during various physical activities.

• Enhanced Grip: Gloves provide a textured surface, often made of leather or silicone, which significantly improves your grip on barbells, dumbbells, pull-up bars, and other equipment. This is particularly beneficial when hands become sweaty, preventing slippage and allowing for a more secure hold.
• Callus Prevention and Skin Protection: Repetitive friction from lifting weights or gripping equipment can lead to the formation of calluses, blisters, and even torn skin. Gloves create a protective barrier, reducing direct contact and friction, thereby minimizing skin damage and discomfort.
• Wrist Support: Many fitness gloves incorporate integrated wrist wraps. These wraps provide additional stability and support to the wrist joint, which can be crucial during heavy lifting exercises like bench presses, overhead presses, or squats, helping to prevent hyperextension or strain.
• Hygiene: Gym equipment is frequently touched by many people. Wearing gloves provides a personal barrier against germs and bacteria found on shared surfaces, promoting better hygiene during your workout.
• Comfort and Pressure Distribution: Padding in the palm of fitness gloves can help distribute pressure more evenly across the hand, reducing discomfort and pressure points that can arise from gripping heavy weights.

Types of Fitness Gloves

Understanding the different types of gloves helps in selecting the most appropriate pair for your specific needs, which in turn dictates how they should be worn effectively.

• Standard Weightlifting Gloves: These are typically fingerless, covering the palm and base of the fingers, with an open back for breathability and a Velcro strap for wrist closure. They prioritize grip and callus protection.
• Gloves with Wrist Wraps: Similar to standard gloves but feature extended, integrated wrist wraps that can be tightened for additional wrist support, ideal for heavy lifting.
• Full-Finger Gloves: Offer complete hand coverage, including the fingers. Often used for outdoor activities, cycling, or in colder environments, providing full protection and warmth.
• Minimalist Grips/Pads: Not full gloves, but small pads worn over the palm or fingers to provide grip and basic callus protection without the bulk of a full glove.

Choosing the Right Fitness Gloves

Proper fit is paramount for the effective and comfortable wearing of fitness gloves. An ill-fitting glove can hinder performance, cause discomfort, or even increase the risk of injury.

• Sizing is Crucial: Measure the circumference of your dominant hand just below the knuckles, excluding the thumb. Compare this measurement to the manufacturer's sizing chart. Gloves should fit snugly without being overly tight or restricting blood flow.
• Material Considerations:
  • Leather: Offers excellent durability and a natural grip, but can be less breathable.
  • Synthetic Fabrics (Neoprene, Spandex): Provide better breathability, flexibility, and often quicker drying, though they may be less durable than leather.
  • Padding: Look for strategically placed padding in the palm and finger areas to absorb shock and reduce pressure.
• Wrist Support Needs: If you engage in heavy lifting or have pre-existing wrist issues, choose gloves with integrated, adjustable wrist wraps.
• Finger Length: Decide between fingerless (more dexterity, breathability) or full-finger (full protection, warmth) based on your activity and personal preference.

Step-by-Step Guide: How to Properly Wear Fitness Gloves

Wearing fitness gloves correctly ensures maximum benefit and comfort during your workouts.

1. Select the Right Size and Type: Before putting them on, ensure you have gloves that are specifically designed for your activity and are the correct size for your hands.
2. Insert Your Hand: Slide your hand into the glove, making sure each finger (if applicable) goes into its designated slot. For fingerless gloves, ensure your fingers slide fully through the openings so the glove sits at the base of your fingers.
3. Position the Palm Padding: Once your hand is inside, adjust the glove so that any padding on the palm aligns with the areas that typically make contact with equipment – usually the base of your fingers and the fleshy part of your palm. The goal is to provide a protective layer where friction and pressure occur.
4. Secure the Closure: Most fitness gloves feature a Velcro strap around the wrist. Wrap this strap around your wrist and secure it.
   • For Standard Gloves: Tighten the strap enough so the glove feels secure and doesn't slip, but not so tightly that it restricts blood flow or wrist movement. You should be able to flex your wrist comfortably.
   • For Gloves with Wrist Wraps: After securing the initial Velcro strap, wrap the extended wrist strap around your wrist, overlapping it as needed. Adjust the tension based on your support needs for the exercise. For heavy lifts, a tighter wrap provides more stability; for general training, a moderate wrap is sufficient.
5. Check for Comfort and Range of Motion: Once secured, make a fist, open your hand, and flex your wrist. The gloves should feel snug but not restrictive. There should be no pinching, bunching, or excessive material that could interfere with your grip or movements. Test them with a light weight or by gripping a bar to ensure they feel secure and comfortable during activity.

Common Mistakes to Avoid When Wearing Fitness Gloves

Even with the right gloves, improper wearing can negate their benefits or even cause issues.

• Wearing the Wrong Size: Gloves that are too large will bunch up, shift, and reduce grip effectiveness. Gloves that are too small will restrict circulation, cause discomfort, and may tear prematurely.
• Over-Tightening Wrist Straps: While wrist support is beneficial, over-tightening the straps can restrict blood flow, cause numbness, and severely limit your wrist's natural range of motion, potentially leading to discomfort or injury.
• Ignoring Hygiene: Not regularly cleaning your gloves can lead to unpleasant odors, bacterial growth, and skin irritation.
• Relying Solely on Gloves for Grip or Support: Gloves are an aid, not a replacement for developing natural grip strength or proper lifting technique. Over-reliance can hinder your natural hand and forearm development.
• Using Damaged or Worn-Out Gloves: Worn padding, torn seams, or degraded grip material will compromise the glove's effectiveness and protection. Replace gloves when they show significant signs of wear.

Care and Maintenance of Fitness Gloves

Proper care extends the lifespan of your gloves and maintains their hygienic properties.

• Regular Cleaning: Hand wash your gloves with mild soap and water, or follow manufacturer instructions for machine washing (often on a delicate cycle with cold water). This removes sweat, dirt, and bacteria.
• Air Drying: Always air dry your gloves completely after washing and after each workout. Do not put them in a dryer, as high heat can damage materials like leather and padding. Proper drying prevents mildew and odor.
• Proper Storage: Store gloves in a cool, dry, well-ventilated area. Avoid leaving them crumpled in a gym bag, which can trap moisture and promote bacterial growth.
• Inspect for Wear and Tear: Periodically check your gloves for signs of damage, such as thinning padding, frayed stitching, or degraded grip material. Replace them when they no longer provide adequate protection or support.

Conclusion

Fitness gloves, when properly chosen, worn, and maintained, are an excellent tool to enhance your workout experience by improving grip, preventing calluses, and offering valuable wrist support. Understanding the nuances of their fit and function allows you to leverage these benefits effectively, contributing to safer, more comfortable, and more productive training sessions. Remember, gloves are an accessory to support your training, not a substitute for proper form and progressive strength development.