Bras & Burpees: Feeling Supported, Strong and Ready to Move!

I’m often asked what kit I love wearing. For me it’s about so much more than the particular sports bra, leggings or brand I’m wearing. In a recent chat with Amanda Lamb (see last week’s newsletter), Amanda mentioned how having a favourite workout kit makes her feel. She’s not wrong! The right workout kit should make you feel supported and confident. When I put on a kit that fits me well, supports me properly and makes me feel good, it definitely motivates me for my workout. It’s not so much about having the latest matching set or looking a certain way. It’s about how you feel when you put your workout clothes on. Your kit should give you the freedom to move, jump, lift, run and, yes, burpee (I know we all have a love-hate relationship with these, but the right bra should help).

When you feel properly supported, you start focusing on what your body can do. With October being Breast Cancer Awareness Month, I thought this was the perfect opportunity to take a look at what proper support means, what to look for in a sports bra, why the right fit matters and a little reminder to always check in with your GP too.

Why does breast support matter in strength training?

In my strength training platform, Caroline’s Circuits, we’re constantly changing position – from squats and lunges to rows, chest presses, planks and overhead work. A good sports bra should feel secure while still giving you the freedom to lift, reach, bend and move comfortably through every exercise. 

Why do our breasts need extra support? Breasts don’t contain muscle. They are made up of breast tissue, fat and connective tissue and are supported naturally by the skin and internal connective structures. So while strength training can build the muscles underneath the breasts, we can’t actually strengthen the breast tissue itself to stop it moving.

And breast movement isn’t limited to running or jumping. As we bend, twist, reach overhead, move from standing to the floor and work through different movements, our breasts move with us. The amount of movement will vary depending on our individual bodies and the exercise we’re doing, which is why finding the right support can make such a difference to comfort.

A well-fitting sports bra helps to reduce and control that movement. In strength training, we also want to think about freedom around the shoulders and upper body. If you’re performing an overhead press, chest press or row, you don’t want straps digging in, a band riding up or a bra that’s so restrictive that it interferes with your natural range of movement.

If you’re doing Amber’s yoga classes, you might prefer something softer and lighter, a supportive but flexible bra for your strength sessions, and a higher-support option for our Friday HIIT class, where we add more cardio, jumping and, of course, those burpees! 

You can see a guide to a well fitted bra here. Ultimately, your sports bra is part of your workout equipment!

Try the burpee test…

There’s trying on a sports bra, and then there’s working out with a sports bra… Standing still in front of a changing-room mirror can tell you whether you like how something looks, but it doesn’t necessarily tell you how it’s going to feel ten minutes into a workout. So, move in it! Reach both arms above your head. Twist from side to side. Squat. Jog on the spot. Try a jumping jack.

As you move, ask yourself:

• Does the band stay in place?
• Do the straps remain comfortably on my shoulders?
• Do I feel supported when I jump?
• Is anything rubbing, pinching or digging in?
• Am I spilling out anywhere?
• Do I immediately want to adjust it?

5-minute Burpee Sports-Bra Test

Do 3 rounds, 20 seconds rest:

• 8 standard burpees – move from your squat into a high plank, then back to your feet and finish with a vertical jump. Keep these at a moderate pace.
• 20 seconds of high knees – this gives you some repeated vertical movement to test how supported you feel.

During each round, notice whether the band rides up, straps dig in or slip, cups shift/gape, or you feel enough breast movement that you instinctively want to hold the bra.

Then finish with 5 slow burpees, deliberately reaching fully overhead and getting your chest close to the floor. This is particularly good for spotting rubbing, underband rolling, spillage or restriction through the shoulders. For a high-impact sports bra, everything should stay put!

Our bodies change – and our sports bras may need to change too

As we age and move through midlife, our breasts may not stay the same. Breast size, shape, position and tissue can change over time. Weight fluctuations, pregnancy and breastfeeding can all play a part, but so can the hormonal changes of perimenopause and menopause. As oestrogen levels change, breast tissue can become less dense and more fatty, while changes in skin and connective tissue can affect firmness and shape. All of this means that the sports bra that fitted you perfectly a few years ago may not be the right fit for your body today. And yet it’s surprisingly easy to keep reaching for the same size simply because “I’ve always been a size X” – without stopping to check whether it still works. So, every now and then, do a little sports-bra check-in.

It’s also a good reminder that clothing and bra sizing isn’t universal. A size that fits brilliantly in one brand may feel completely different in another, and you may even need different sizes across styles from the same brand. As I always say when asked about weight loss or gain, try not to become too attached to the number or letter on the label. 

What sports bra to choose?

Brands that I typically wear are Alo, Varley, Lululemon, Sweaty Betty, Nike… Here are some of my favourite go-tos at the moment from other brands too:

• Alo – Airlift Intrigue Bra
• Sweaty Betty – Runner’s High Sports Bra
• Spanx – Low Impact Sports Bra with StayCool Tech

Do make sure to check out brands that work for your body, not just the brand as I’ve mentioned earlier on in this blog. It really is about what fits well and supports you best.

And while we’re talking about breasts…

October is Breast Cancer Awareness Month, it’s a really important opportunity to remind ourselves about breast awareness too. We spend a lot of time looking at our bodies from the outside. Breasts naturally come in all different shapes and sizes and can change throughout our lives. The important thing is getting to know what is normal for you.

That means being aware of how your breasts and chest usually look and feel, including the area around your armpits, so that you’re more likely to notice if something changes. If you do notice an unusual or persistent change, don’t ignore it or try to diagnose it yourself. Speak to your GP or another healthcare professional and have it checked.

Breast Cancer Awareness Month is a brilliant reminder to have these conversations, but breast awareness is something we should take with us outside of October. Just as we learn to listen to our bodies during exercise, we can learn to pay attention to them outside our workouts too. See here for a note from the NHS on what to look out for and what to do if you feel anything unusual.

A final thought

As we know our bodies change throughout our lives. Rather than getting hung up on a number on a label, I think there’s something really positive about learning what our bodies need now. That might mean a different sports bra, a little more support or simply paying more attention to how something feels when you move. It also means noticing when something doesn’t feel normal for you.

Ultimately, the best kit is the kit that lets you forget about what you’re wearing and get on with enjoying what your body can do. Find the support that works for you, keep checking in with your body and keep moving in a way that makes you feel strong and confident.

Let me know if your sports bra can survive the burpee test…

Caroline x