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You’re Probably Missing The Benefits Of Compression Clothing For Fitness And Health

21st February 2022

Community Fitness

21st February 2022

By Beth Shelper

As if deciding what ‘day’ it is at the gym, what workouts you’re going to do and whether or not to add cardio to the mix at your next gym session wasn’t enough, next comes the small detail of what you’re going to wear.

Now, you may be thinking: who cares what I wear to the gym? It’s the gym.

We totally agree, here at Innermost, we’re big believers in the idea that you should wear whatever you want, whenever you want. The truth of it is, deciding what to wear at the gym is not about how you look. So, go ahead and wear those snazzy yoga pants. Rock them.

When talking about what to wear at the gym, we’re talking about the type of clothing you should be wearing. We’re talking about compression wear.

What is compression wear?

When it comes to compression wear, the clue is in the name. The aim of the garment is to fit tightly to the wearer in order to compress, easing blood flow, reducing sweat and improving overall athletic performance.

Compression wear and compression garments are available in a range of sizes, colours and designs to ensure that athletes of all ages, sizes and requirements can benefit from the fabric technology. Usually made from elastin and nylon, for their compressive qualities.

Types of compression wear clothing include socks, shorts, leggings and upper body garments, and these are most commonly worn by gym goers and athletes, although those that don’t participate in regular exercise or sport can benefit from compression garments and their health benefits, too.

What are the benefits of compression wear and compression garments?

Whether you opt to wear a number of compression wear garments during a workout, or just choose to cover one limb with the compression garment (such as an area affected by injury, like a calf), compression garments are hugely beneficial in a number of ways.

Here are some of our favourite benefits of compression clothing:

Does sports compression clothing increase athletic performance?

The market for compression wear is huge, suggesting that these garments are particularly beneficial when it comes to improving athletic performance: but is that strictly true? Let’s dive in. Some of the world’s biggest sports brands all back the claims, with all offering extensive ranges of compression garments in every size and colour to suit all.  

Things we love to see.

Whilst this all sounds great, though, some investigations seem to contradict these claims, and potentially indicate that the above brands shout the praises of these compression garments from a marketing perspective. Hmmm.

Let’s take a look at the science.

Investigations into compression garments and sports performance

Scientific investigations seem to corroborate that whilst compression garments don’t seem to have a huge impact on overall performance, such as one study conducted by Nike who found that there was no significant difference between runners who wore compression wear and those that didn’t during a 30 minute run, the real benefits come during the recovery side of things.

From this we can conclude that whilst compression wear brings a host of benefits to the table in the health and fitness world, we should prioritise using these garments during an injury.

That leads us on pretty nicely to our next point…

Using compression garments for injuries

If you’re currently suffering from an injury – maybe a pulled muscle, sprain or a torn ligament, compression garments can be hugely beneficial in reducing recovery time and maximising results.

Compression garments are usually used in the treatment of the following injuries:

All in all, the evidence speaks for itself. Compression wear brings a host of benefits, and whilst the garments don’t necessarily correlate with an increase in performance, multiple studies have hailed the sportswear in terms of it’s benefits when it comes to injury recovery.

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How To Stick To Your New Year Fitness Routine

It’s that time of the year again - the New Year's fitness buzz. A time where motivation is high, new workout plans are made, gym bags make a return, and everything feels full of possibility! And yet, for many people, this momentum is short-lived. By mid-February, routines can start to slip. Sessions get skipped. Motivation fades. The resolution quietly dissolves, something often accompanied by frustration or guilt. If that sounds at all familiar, it’s firstly worth saying this upfront: it’s not a personal failure. In most cases, it’s a structural one. It might sound strange, but having a long term and consistent fitness routine isn’t solely about having the most ‘willpower’, or forcing yourself to run just because it’s ‘new year, new me’, it’s about building an individual routine that works for you and sets you up in the best position to hit your workout goals in the long term. To make things easier, we’ve put together this nifty guide diving into the science of new year’s fitness, why traditional workout resolutions so often fall apart, and what genuinely helps when it comes to building habits that last for the long term. Right, let’s get into it. Why New Year’s fitness resolutions don’t succeed  Before exploring how you can set your fitness goals for the long term, it’s important to understand why so many fall short.  The main reason comes down to something psychologists call the “fresh start effect”. This is a period that interrupts the calendar schedule (such as New Year's), creating a mental separation between the past and the future. 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Small, manageable shifts layered gradually over time allow habits to stabilise before new ones are added. Instead of replacing your entire lifestyle in January, long-term routines are built by choosing one or two priorities, letting them settle, and then building from there. Unrealistic fitness goals Another common reason why new year workout plans don’t work is that the end goals being set aren’t realistic to achieve in the time frame given. Training every day. Completely overhauling diet. Expecting visible results within weeks are just a few sure-fire ways to see your fitness plans gone by the end of January. This is because when progress isn’t immediately visible, individual motivation drops. Any missed sessions start to feel like failure, and the routine becomes something to avoid rather than return to. This can lead to a plateau in motivation and a workout rut that sees you lose all motivation to continue your fitness plan. The best way to avoid this? Tailor your New Year’s workout plan to what is realistic for you to achieve. Remember, everyone is different and you should avoid trying to replicate someone’s workout plan who is at a much different point in their journey. What helps you stick to a fitness routine So now we’ve covered the pitfalls faced with New Year's resolutions, what are some of the ways that you can set yourself up for success going into 2026? Starting your workouts small It might sound a little backward, but maintaining a new year’s fitness routine is all about incremental improvements - starting small and building up to ambitious fitness goals. In essence, try to make your workouts feel manageable from the outset.  This removes much of the physical and mental friction caused by sharp changes and removes the possibility of overtraining syndrome - something that can lead to both physical and mental fatigue. Instead of asking your body and mind to adapt to a dramatic shift all at once, you allow both to adjust gradually - which is exactly how sustainable habits are formed. Personal, not performative goals A common reason New Year's fitness routines fall apart is that the goal itself was never truly personal.  Many resolutions are shaped - often unconsciously - by external pressures: how we think we should look, what others are doing, or what feels ‘socially impressive’. These goals can create a strong initial push, but they rarely provide enough depth to sustain effort in the long term. Personal goals, by contrast, are rooted in lived experience. They’re connected to how you want to feel day-to-day, not how you want to appear to others. Wanting more stable energy through the afternoon, fewer aches and pains, better sleep, or improved resilience during stressful periods may not sound as dramatic as a body transformation, but they’re far more motivating over time.  This is supported by behavioural research showing that exercise routines rooted in intrinsic motivation - feeling better, moving more easily, managing stress - are significantly more likely to be maintained long-term than goals shaped by appearance or external pressure. These outcomes are felt quickly and repeatedly, which reinforces the habit itself. Fitting fitness into your routine Again, seems counterintuitive, but a workout routine that only works under perfect conditions won’t survive beyond January.  You can’t change things like long workdays, family responsibilities, travel, and low-energy weeks, and you shouldn’t try to. Your regular workout routine should function around these things. The key here is that fitness is flexible. It allows for shorter sessions, longer sessions, varied training styles, and a broader definition of movement that can all be tailored to your day-to-day routine. Your also not limited by location, you could workout at home, at the gym, with groups, whatever fits into your routine.  The role of recovery in New Year’s fitness One of the most overlooked reasons people struggle to stick to New Year’s fitness routines is actually physical and mental fatigue. While this is to be expected to some extent - and you can control fatigue by following the above tips - you also need to consider the importance of effective recovery and how you are fuelling your body between workouts. Just some of the ways you can improve recovery are: Sleep quality: Quality sleep is when the body actually recovers, repairs tissue, and resets energy levels for the next day. Without it, even light training can start to feel disproportionately demanding. Effective hydration: Staying properly hydrated helps support circulation, muscle function, and focus, making both workouts and recovery feel smoother and more manageable. Complete nutrition: Providing the body with enough protein, carbohydrates, fats, and micronutrients gives it the building blocks it needs to repair, adapt, and maintain steady energy over time. It’s also worth considering tailored nutrition-focused supplementation such as Innermost’s The Recover Capsules and The Hydrate Blend. Reframing New Year fitness: from resolution to routine An effective mindset shift you can make this new year is moving away from the idea of a “resolution” and towards a routine. Resolutions are often outcome-focused - lose weight, build muscle, run faster. Routines are behaviour-focused - train three times a week, walk daily, prioritise recovery. This reframing is also key when thinking about how to stick to your New Year’s fitness resolution. Instead of asking, “Am I seeing results yet?”, the more useful question becomes, “Can I repeat this next week?” Remember, the most effective fitness routines aren’t created in January - they’re carried through February, March, and beyond. References Dai, H., Milkman K.L., Riis,J. (2013).The Fresh Start Effect: Temporal Landmarks Motivate Aspirational Behavior. Management Science. 60 (10), 2563-2582. Click here. Cezar, B., Macada, A. (2023). Cognitive Overload, Anxiety, Cognitive Fatigue, Avoidance Behavior and Data Literacy in Big Data environments. Information Processing & Management. 60 (6). Click here. Ntoumanis, N., Healy, L. et.al. (2014). Self-Regulatory Responses to Unattainable Goals: The Role of Goal Motives. 13 (5), 594-612. Click here. Cleveland Clinic. Overtraining Syndrome. Click here. Sebire,S., Standage, M., Vansteenkiste,M. (2011). Predicting objectively assessed physical activity from the content and regulation of exercise goals: evidence for a mediational model. 33 (2), 175-197. Click here.  
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Why the Festive Period Breaks Your Habits

Why the Festive Period Breaks Your Habits

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And thank you for being part of a community that cares about doing things properly. I hope you enjoy the festive period with your friends and loved ones, get some well-earned rest, and step into 2026 feeling steady, not behind.
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