Shopping for your first sports bra can feel overwhelming. With so many options, technical terms, and confusing sizing systems, it's easy to end up with something that doesn't quite work for you. Whether you're starting a new fitness routine, getting back into exercise after a break, or simply realising that your regular bra isn't cutting it for workouts, this guide will walk you through everything you need to know to find a sports bra that actually works.
Why You Need a Dedicated Sports Bra
Before diving into the shopping process, it's worth understanding why a sports bra is essential rather than optional. During physical activity, your breasts move in a complex figure-eight pattern, not just up and down. Research from the University of Portsmouth has shown that breasts can move up to 15 centimetres during high-impact exercise without proper support. This movement doesn't just cause discomfort—it can lead to permanent stretching of the Cooper's ligaments, the connective tissue that provides structural support to your breasts.
A regular everyday bra simply isn't designed to handle this type of movement. Sports bras are specifically engineered with stronger materials, strategic seaming, and construction techniques that minimise bounce and provide the support you need during physical activity.
Breast tissue damage from inadequate support during exercise is irreversible. Investing in a proper sports bra isn't just about comfort—it's about protecting your long-term breast health.
Understanding Support Levels
Sports bras are categorised by their support level, which corresponds to the intensity of the activity you'll be doing. Getting this right is the first step in finding your perfect sports bra.
Low Impact Support
Low-impact sports bras are designed for activities with minimal bounce, such as yoga, Pilates, walking, and stretching. These bras prioritise comfort and flexibility over maximum support. They typically feature lighter fabrics, minimal structure, and often come in pullover styles without clasps. If you have a smaller cup size (A-B cups), you might find low-impact bras sufficient even for moderate activities.
Medium Impact Support
Medium-impact sports bras bridge the gap between comfort and control. They're suitable for activities like cycling, hiking, weight training, and dance classes. These bras offer more structure than low-impact options, often featuring wider straps and bands, while still maintaining reasonable flexibility and breathability.
High Impact Support
High-impact sports bras provide maximum support for activities with significant vertical movement. Running, HIIT workouts, CrossFit, aerobics, and tennis all require high-impact support. These bras use firmer fabrics, often incorporate underwire or moulded cups, and may feature adjustable straps and back closures. If you have a larger cup size (C cup and above), you'll likely need high-impact support for most activities.
When in doubt, opt for more support rather than less. You can always wear a high-impact bra for yoga, but a low-impact bra won't adequately protect you during running.
Getting the Right Fit
A sports bra that doesn't fit properly won't do its job, no matter how well-designed it is. Here's what to look for when trying on sports bras:
The Band
The band provides the majority of support—up to 80% of it. It should feel snug and firm around your ribcage, sitting level all the way around your body. You should be able to fit two fingers (but not more) under the band. If the band rides up at the back, it's too loose. If it digs in painfully or creates bulging, it's too tight or too small in the cup.
The Cups
Your breast tissue should be fully contained within the cups without any spillage at the top, sides, or centre. There shouldn't be any gaping or wrinkling in the cup fabric—this indicates the cup is too large. Encapsulated sports bras (with separate cups for each breast) generally provide better support for larger cup sizes.
The Straps
Straps should feel secure without digging into your shoulders. If straps are leaving red marks or causing pain, either the straps are too tight, or the band is too loose (causing the straps to compensate by carrying too much weight). Adjustable straps allow you to customise the fit, which is particularly helpful for longer torsos or personal preference.
Try the "bounce test" in the fitting room. Jump up and down several times to simulate exercise movement. If you feel excessive movement or discomfort, you need more support.
Compression vs. Encapsulation
Sports bras use two main support mechanisms, and understanding the difference will help you choose the right style for your needs.
Compression bras work by pressing your breasts against your chest wall to minimise movement. They typically pull on over your head and don't have separate cups. These are often more comfortable for smaller cup sizes and work well for low to medium-impact activities. However, compression alone may not provide adequate support for larger busts during high-impact exercise.
Encapsulation bras support each breast separately in its own moulded cup, similar to a regular bra but with sports-specific construction. This approach generally provides better support for larger cup sizes and higher-impact activities. Many high-impact sports bras combine both compression and encapsulation for maximum support.
Features to Consider
Beyond support level and fit, several features can enhance your comfort and the practicality of your sports bra:
- Moisture-wicking fabric: Essential for sweaty workouts, these technical fabrics draw moisture away from your skin and help it evaporate quickly.
- Breathable mesh panels: Strategic mesh placement improves ventilation, keeping you cooler during intense exercise.
- Flat seams or seamless construction: Reduces the risk of chafing during long workouts or runs.
- Racerback design: Keeps straps in place during movement and can allow for greater arm mobility.
- Front or back closure: Makes the bra easier to get on and off, especially when you're sweaty post-workout.
- Removable padding: Allows you to customise the look and coverage level.
Your First Sports Bra: Practical Advice
If you're buying your first sports bra, here are some practical recommendations to get you started:
Start by identifying your primary activity. If you're planning to run, prioritise high-impact support. If you're doing yoga or Pilates, you can focus more on comfort and flexibility. Many women find it helpful to own at least two or three sports bras—one for high-impact days, one for lower-intensity activities, and one in the wash.
Don't be discouraged if the first one you try isn't perfect. Finding the right sports bra often takes some trial and error. Pay attention to how the bra feels during actual exercise, not just when standing still. And remember, a good sports bra is an investment in your comfort and health—it's worth taking the time to get it right.
For detailed measuring instructions, check out our complete guide to measuring for a sports bra. If you're unsure about which activities need which support level, our support levels guide breaks it down in detail.