A well-fitted sports bra can make or break your workout. Whether you’re heading out for a run, doing yoga, or lifting weights, the right sports bra ensures comfort, support, and confidence. But with so many options available, how do you choose the perfect sports bra?
In this guide, we’ll walk you through everything you need to know—from support levels and types of sports bras to how to choose a sports bra for big busts and high-impact activities. Let’s get started!
Why a Good Sports Bra Matters
A sports bra is not just an accessory—it’s an essential part of your activewear. Here’s why:
- Reduces Breast Movement – Without proper support, your breasts can move up to 14 cm during exercise. A well-fitted sports bra minimizes movement, reducing discomfort and potential long-term sagging.
- Prevents Pain and Discomfort – High-impact activities like running or jumping can cause strain on your chest. The right bra alleviates this strain.
- Boosts Performance – When you’re not distracted by bouncing or chafing, you can focus entirely on your workout.
- Supports Breast Health – Repeated movement without support can lead to ligament damage, causing permanent sagging. A sports bra protects these ligaments.
If you’re serious about fitness, a properly fitted sports bra is just as important as the right pair of shoes.
Understand Sports Bra Support Levels
Not all sports bras provide the same level of support. Depending on the type of activity, you’ll need different levels of impact control.
- Low-impact sports bras – Ideal for yoga, Pilates, and walking. These bras offer minimal compression and are often designed with thinner straps.
- Medium-impact sports bras – Perfect for cycling, dancing, or weight training. A medium-impact sports bra for large breasts provides enough support while allowing flexibility.
- High-impact sports bras – Essential for running, HIIT, and jumping workouts. If you’re wondering how to choose a sports bra for running, opt for a high-impact sports bra with maximum support and secure straps.
If you engage in multiple activities, you may want a low, medium, and high-impact sports bra to match different workouts.
Types of Sports Bras
Compression Sports Bras
Compression bras are a well-known type of sports bra designed to press the breasts against the chest wall, minimizing movement. They are particularly suited for low-impact activities such as yoga, Pilates, and walking but can also be used for medium- and high-impact workouts. Typically crafted from soft, stretchy materials, these bras come in various fabric types and padding thicknesses, offering a wide range of styles and designs.
Encapsulation Sports Bras
Encapsulation sports bras feature individual cups that surround each breast, offering both support and separation. They are especially suitable for high-impact activities such as running, jumping, and cardio workouts. These bras often include wider straps and thicker bands for enhanced support, and many are designed with a front zipper to ensure a secure and comfortable fit.
Compression-Encapsulation Sports Bras
Compression-encapsulation sports bras, also called combination sports bras, offer the advantages of both compression and encapsulation. They are particularly well-suited for women with larger breasts who require additional support during high-impact exercises.
High-Impact Sports Bras
High-impact sports bras are specifically designed for activities that involve rapid or intense movements, such as running, jumping, or high-intensity interval training (HIIT). Below are some of the advantages and drawbacks of high-impact sports bras.
Pros:
- Maximum Support: These bras minimize bounce and provide exceptional support during high-impact exercises. They typically feature wide straps, a high neckline, and a compression fit to keep everything secure.
- Reduced Discomfort: Made from moisture-wicking fabrics, high-impact sports bras help keep you cool and dry while also preventing excessive movement and reducing friction.
- Supports Larger Cup Sizes: Women with larger busts benefit from the additional support these bras provide, making them essential for intense workouts.
Cons:
- Can Feel Restrictive: Due to their compression design, some individuals may find high-impact sports bras too tight or constricting.
- Difficult to Put On and Take Off: Their snug fit and multiple straps can make them difficult to wear and remove, especially after a workout.
Medium-Impact Sports Bras
Designed for activities such as cycling, weight training, and boxing, these bras provide a balanced level of support, making them ideal for days when you’re engaging in a mix of exercises.
Pros:
- Comfortable Fit: Medium-impact bras offer support with less compression than high-impact options, ensuring a more relaxed feel.
- Freedom of Movement: While still providing adequate support and coverage, these bras are less restrictive, allowing for better mobility during workouts.
Cons:
- Less Support than High-Impact Bras: Although suitable for many activities, medium-impact sports bras may not provide enough support for high-impact exercises like running.
Low-Impact Sports Bras
Designed for activities with gentle movements like yoga or walking, low-impact sports bras offer a comfortable and lightweight fit. Here are some of their benefits and drawbacks:
Pros:
- Comfortable Fit: Made from soft materials, these bras provide a relaxed fit, making them a comfortable option for many.
- Easier to Put On and Take Off: With a simpler design, low-impact sports bras are easier to put on and take off compared to higher-impact options.
Cons:
- Less Support: They don’t offer as much support as high-impact sports bras, which may not be ideal for intense workouts or women with larger busts.
- Less Coverage: Often featuring lower necklines and minimal coverage, they may not be suitable for certain activities or personal preferences.
No matter which type you choose, it’s essential to find a sports bra that fits well and provides the right level of support for your workout needs.
How to Find Your Sports Bra Size
Sports bras typically fit more snugly than everyday bras, but your usual size should still apply. Avoid sizing down when purchasing a sports bra. It’s important to measure your bra size each time you buy a new one, as your size will naturally change over time. Factors such as weight fluctuations, pregnancy, hormonal shifts, and aging can all impact your bra size.
If you haven’t measured yourself recently, use the basic guideline below as a starting point. To begin, you’ll need a soft tape measure. For the most accurate results, wear a non-padded bra that maintains your natural shape or measure without a bra.
1. Measure Your Rib Cage
Measure around your rib cage just under your bust. Round down to the closest inch. This is your rib cage measurement, which you’ll need to figure out your band and cup size.
2. Figure Out Your Band Size
Take your rib cage measurement from step 1 and read across the chart below to find your band size.
Sports Bra Band Size Chart
| Rib Cage Measurement | Band Size |
| 25″ – 27″ | 30 |
| 27″ – 29″ | 32 |
| 29″ – 31″ | 34 |
| 31″ – 33″ | 36 |
| 33″ – 35″ | 38 |
| 35″ – 37″ | 40 |
| 37″ – 39″ | 42 |
| 39″ – 41″ | 44 |
Measurement guidelines provided by Brooks.
Here’s an example:
[Bust measurement 43 inches] – [rib cage measurement 36 inches] = difference of 7 inches, so D cup.
3. Figure Out Your Cup Size
This is a two-step process:
First, measure around the fullest area of your bust, keeping the measuring tape straight across your back. Round this measurement up to the nearest whole number. This is your bust management.
Now, subtract your rib cage measurement (step 1) from your bust measurement (step 3). The difference in inches is your suggested cup size. If you’re between sizes, round up.
Sports Bra Cup Size Chart
| Bust Size Minus Rib Cage Size | Your Cup Size |
| 3″ | AA |
| 4″ | A |
| 5″ | B |
| 6″ | C |
| 7″ | D |
| 8″ | DD |
| 9″ | E |
| 10″ | F |
How to Ensure a Sports Bra Fits Well
Once you’ve calculated your estimated size, try on a variety of sports bras from different brands and in different styles to find the right fit. Shopping in person is the best way to do this. If you’re buying online, refer to the size chart for the particular bra you want. Your sports bra should fit snugly but allow for comfortable, deep breaths.
Here are tips to make sure your sports bra fits:
1. Start by Fitting the Band
First, fit the band. It should sit snugly around your rib cage, not on your breast tissue. You should be able to fit two fingers between the band and your body, but not more. Check the fit by raising your arms and looking in a mirror.
If the band rides up or your breasts poke out underneath, it’s too big; try a smaller band size (or a tighter hook). Wider bands and hook-and-loop closures typically offer more support.
2. Next, Adjust the Straps
Now, adjust the straps. They should feel secure, comfortable, and allow minimal bounce. You should be able to fit two fingers between the straps and your shoulders. If the straps dig in, they’re too tight. If they slip off or you bounce a lot, they’re too loose. Adjustable straps offer better support and fit. Wider straps are more comfortable and supportive, while thinner straps are easier to conceal.
3. Check the Cups
Make sure your breasts are centered and fully inside the cups. Scoop and center them. Wrinkles or gaps mean the cups are too big. Spillage means they’re too small or the style is wrong. For the most support, your breasts should be completely covered.
4. Test the Support
Test the bra’s support by jumping or running in place. Your breasts should feel secure. Too much up-and-down or side-to-side movement means you need a better-fitting bra.
Choose a Sports Bra Based on Your Activity Level
If you’re unsure how to choose a sports bra for running, opt for a high-impact sports bra with a firm band and secure straps.
For yoga or Pilates, a light or medium-impact sports bra will keep you comfortable without restricting movement.
If you’re lifting weights or doing spin class, go for a medium-impact sports bra for large breasts, ensuring breathability and flexibility.
Sports Bras for Different Body Types
- Small Busts → Compression bras work best for sleek, lightweight support.
- Large Busts → Encapsulation or medium/high-impact sports bras provide structure and prevent excessive movement.
- Plus-Size Busts → Look for wide straps, an adjustable band, and reinforced cups for superior comfort.
If you need help how to choose a sports bra for big bust, go for encapsulation styles with extra support and underwire options.
How to Care for Your Sports Bra
- Hand wash when possible – This prevents elastic wear and tear.
- Use a lingerie bag – If machine washing, use cold water and a gentle cycle.
- Avoid fabric softeners – They can damage moisture-wicking fabrics.
- Air dry – Heat can break down elastic over time.
A good sports bra lasts 6-12 months with proper care. Replace it once it loses elasticity or feels loose.
Picking the Perfect Sports Bra for You
Choosing the right sports bra means prioritizing fit, comfort, and support. If you’re a runner, go for a high-impact sports bra. If you do low-intensity workouts, a light-support bra will work just fine.
No matter your body type or activity level, the perfect sports bra is one that makes you feel comfortable and confident. Now that you know how to choose the right one, your workouts will feel better than ever!
FAQs
Why is it important to wear a sports bra during exercise?
A well-fitted sports bra minimizes breast movement, reducing discomfort and potential long-term sagging. It also prevents pain, boosts performance, and supports breast health.
How do I test if a sports bra provides enough support?
Test the bra’s support by jumping or running in place. Your breasts should feel secure. Too much up-and-down or side-to-side movement means you need a better-fitting bra.
Should I choose a sports bra based on my activity level?
Yes, choose a sports bra based on your activity level. For example, opt for a high-impact sports bra for running and a light or medium-impact sports bra for yoga or Pilates.
How should a sports bra fit compared to a regular bra?
Sports bras should fit more snugly than everyday bras but still allow for comfortable, deep breathing. Avoid sizing down when purchasing a sports bra.
What is the difference between compression and encapsulation sports bras?
Compression bras press the breasts against the chest wall, minimizing movement. Encapsulation sports bras feature individual cups that surround each breast, offering both support and separation.
