Common Sports Bra Mistakes and How to Avoid Them

Even women who understand the importance of wearing a sports bra often make mistakes that compromise their support and comfort. Some of these errors are so common that they've become accepted as normal—but they shouldn't be. Here are the most frequent sports bra mistakes we see, and how to fix them.

Mistake #1: Wearing the Wrong Size

This is by far the most common mistake, and it underpins many of the other issues on this list. Studies suggest that up to 80% of women are wearing the wrong bra size, and sports bras are no exception. Many women simply guess their size, use their everyday bra size without verification, or stick with a size they wore years ago despite body changes.

How to Fix It:

Measure yourself properly using the measuring technique outlined in our guide. Remeasure at least once a year, or whenever you notice changes in fit due to weight fluctuation, pregnancy, or aging. Don't assume your sports bra size matches your everyday bra size—different brands and styles fit differently.

Mistake #2: Prioritising Band Size Over Cup Size (or Vice Versa)

When a sports bra doesn't fit perfectly, many women adjust only one component. They'll size up in the band because their current size feels tight, without realising the tightness is actually caused by cups that are too small. Or they'll focus exclusively on getting the right cup coverage while ignoring a band that's riding up their back.

How to Fix It:

Assess both components separately. If the band feels tight but rides up, the cups may be too small—the breast tissue has to go somewhere, and it's pushing into the band. Try a larger cup with the same band, not a larger band overall. Conversely, if the cups seem to fit but the band rides up, you likely need a smaller band with a larger cup (your sister size down).

Mistake #3: Choosing Support Based on Activity Alone

Many women select their support level based solely on their activity: yoga equals low support, running equals high support. While activity is an important factor, it's not the only one. Cup size significantly affects how much support you need for any given activity.

How to Fix It:

Factor in your cup size when choosing support level. A C-cup woman may need high-impact support for activities typically classified as "medium impact." A woman with a larger bust (D cup and above) often needs high-impact support even for activities like walking or cycling. When in doubt, choose more support rather than less. Read our complete guide to support levels for detailed recommendations.

Mistake #4: Wearing Sports Bras Past Their Prime

Sports bras have a limited lifespan, but many women continue wearing them long after they've stopped providing adequate support. Because degradation happens gradually, it's easy to adapt to decreasing support without realising the bra is no longer doing its job.

How to Fix It:

Replace sports bras regularly—typically every 6-12 months with regular use, or sooner if you notice signs of wear. Watch for bands that ride up, straps that slip or dig in, visible fabric wear, and increased bounce during exercise. Having multiple sports bras in rotation extends each one's lifespan. Check our guide on signs your sports bra needs replacing.

Mistake #5: Using a Regular Bra for Exercise

Some women wear regular bras for low-intensity activities like walking or yoga, assuming they'll provide enough support. Others layer a regular bra under a sports bra for high-impact activities, thinking double coverage equals double support.

How to Fix It:

Always wear a dedicated sports bra for any exercise, even low-impact activities. Regular bras aren't designed to handle movement; their cups, bands, and straps can't adequately control breast motion. And wearing two bras doesn't equal better support—it often creates uneven compression and can be less effective than one well-fitted high-impact sports bra.

Mistake #6: Putting On Your Sports Bra Incorrectly

Many women pull their sports bras on over their heads and call it done. But this often results in breast tissue not being properly positioned in the cups, reducing support and comfort.

How to Fix It:

After putting on your sports bra, lean forward and use your hands to scoop breast tissue from under your arms and the sides into the cups. This ensures your breast tissue is fully contained and properly supported. This technique makes a significant difference, especially for larger cup sizes.

Mistake #7: Improper Washing and Drying

Throwing sports bras in with regular laundry, using hot water, and tumble drying are common practices that significantly shorten sports bra lifespan. Heat and harsh treatment break down elastic fibres and damage moisture-wicking properties.

How to Fix It:

Wash sports bras after every workout—not wearing a sweaty bra multiple times. Use cool water and gentle detergent, preferably hand-washing or using a mesh laundry bag on a delicate cycle. Never tumble dry; instead, lay flat or hang to air dry away from direct sunlight. See our complete care guide for detailed instructions.

Mistake #8: Buying Based on Looks Alone

With sports bras now doubling as fashion items—worn under sheer tops or as standalone workout wear—it's tempting to prioritise aesthetics over function. But a beautiful sports bra that doesn't provide adequate support is failing at its primary job.

How to Fix It:

Start with function and fit, then consider aesthetics. Many brands now offer sports bras that are both supportive and stylish, so you shouldn't have to compromise. But if a gorgeous bra doesn't fit properly or provide the support you need, it's not the right choice regardless of how it looks.

Mistake #9: Ignoring Discomfort

Many women assume that some discomfort is just part of wearing a sports bra—straps that dig in, bands that pinch, or chafing after long workouts. But a properly fitted sports bra shouldn't cause pain or significant discomfort.

How to Fix It:

Don't accept discomfort as normal. Digging straps often indicate that the band is too loose (forcing straps to compensate). Chafing can result from poor fit, worn-out fabric, or inappropriate materials for your activity level. If something hurts, it's a sign that the fit, size, or style isn't right for you.

Mistake #10: One Sports Bra for Everything

Just as you wouldn't wear the same shoes for hiking and yoga, one sports bra can't optimally serve all your exercise needs. Yet many women own only one or two sports bras and use them for every activity.

How to Fix It:

Build a small collection suited to your activities. At minimum, have a high-impact option for your most demanding activities and a more comfortable medium or low-impact option for gentler exercise. Having multiple bras also extends each one's lifespan by reducing wear on any single garment.