long-sleeveEver scrolled through TikTok or Instagram and noticed everyone training in oversized hoodies and baggy tees before peeling them off mid-session? That’s the pump cover. It’s gone viral on social media, with trends like the pump reveal (when you shed the layer to show your muscles mid-workout) and the rise of the sleeper build (looking unsuspecting in baggy layers, but stacked underneath).
But pump covers aren’t just for social content - they’re practical too. They keep you warm through your warm-up, help you feel confident walking into the gym, and are versatile enough to wear for your deadlifts through to your coffee runs. Let’s dive into exactly what a pump cover is, why the gym community swears by them, and how you can style yours.
What Is a Pump Cover?
A pump cover simply refers to an oversized layer - usually a hoodie, sweatshirt, oversized t-shirt, or pair of joggers - that you wear over your gym kit.
It’s a term that has been around for a while in the weightlifting community. Some people wear them to stay warm through their warm-up, others use them for comfort before their pump* kicks in, and plenty just like that oversized look. It’s a versatile piece that works for hypertrophy training, lounging, or even styling outside the gym.
*Muscle Pump - a temporary phenomenon occurring as a result of exercises like weightlifting, where your muscles look larger than usual due to a surge of fluids like blood or lactic acid into your muscles.
Why Do People Wear Pump Covers?
Gym pump covers are typically worn over stringers, vests, or sports bras during your warm-up and first set. Once you've built up a slight pump, it's finally time to de-layer... Now, there’s definitely an element of dramatics here as #gymtok has revealed, but there's more to it than just showing off your gains and feeling confident to do so.
When you warm up in a hoodie or sweater, your body will generate more heat, your muscles will warm up, and you’ll begin to sweat more. Sweating gets your blood flowing and boosts your vascularity, which can give the appearance of a bigger muscle pump.
As your temperature rises, so will your heart rate, meaning starting your session getting hot under your pump cover can be a good idea if you're looking to burn more calories throughout your session. Just make sure to hydrate and take your pump cover off if you do begin to get too hot, as heat exhaustion can hinder your health and performance.
Looking to ramp up the heat in your next workout? The pump reveal will come a lot sooner with our 5 favorite workouts, guaranteed to make you sweat buckets.
The Different Types of Gym Pump Covers
Pump covers work for everyone; if it’s oversized, then you’ve got it right. But it’s not just baggy tops, pump covers can be worn on your legs too, through oversized or wide leg joggers. Each style brings something different to your session, whether it’s pumper pants for your leg days or baggy hoodies for your pre-push day pump.
Pump Cover Hoodies
The king of pump covers. Oversized, cozy, and iconic for gym fit; pump cover hoodies are the ultimate layer for warm-ups and winter workouts.. When you're running late for your gym class and have to rush out the door, there’s nothing easier than throwing on an oversized gym hoodie as your pump cover. Drop shoulders and designs for the lifter's physique will have you covered, whatever your size.
How to style:
Pump cover hoodies naturally add bulk on top, especially the heavyweight numbers, giving you a boxy silhouette. To balance the proportions, pair with fitted shorts or leggings to streamline the bottom half. Want full oversized energy? Go for baggy joggers or wide-leg pants to keep things loose and relaxed. Pull the hood up with over-ear headphones for a locked-in feel or give the hem a French tuck into your sports bra or waistband to subtly shape the silhouette and show off your physique mid-session.
Oversized Sweaters
Same oversized vibe, minus the hood; a pump-cover sweater is great for mid-weight layering, travelling to and from the gym, or rest days. Sweaters are big with lifters who want comfort without bulk; think of it as the hoodie’s sleeker sibling. Perfect for when the gym’s already warm or you want an easy layer to pull off mid-session (without messing your hair up). Oversized sweaters give you that covered-up confidence, whether you’re heading to a spin class or layering over leggings for an early morning lift.
How to style:
A pump cover hoodie works best when it’s the statement piece. The drop shoulders and roomy fit give that relaxed, slouchy silhouette that hides your shape until the big pump reveal. Balance the volume by pairing with fitted shorts or leggings, or double down with loose joggers for that all-baggy lifter vibe. For a TikTok-ready fit, give your hoodie the French tuck treatment to show off your waistband, or tuck it into your sports bra to highlight your glute gains.
Oversized Sweatpants/Joggers
Pump covers aren’t just tops. Straight leg joggers and oversized versions are all part of the trend. Loose, comfy, and easy to throw on. Oversized joggers are the pump cover your lower half deserves. Perfect for cold commutes, warming up before heavy lifts, or just heading to the gym on rest-day vibes. They sit baggy through the leg but cuff at the ankle across most styles, so you still get room to move without losing shape.
How to style:
Oversized joggers give you a relaxed, baggy fit that tapers at the bottom to sit perfectly on your sneaks’. To balance the bagginess, wear with a fitted top or crop to highlight your shape up top. Or, if you want to lean into a full XXL look, match them with a pump cover hoodie or sweater for a true lifter aesthetic. Tucking joggers into crew socks with chunky trainers keeps the look intentional and adds that trendy gym-to-streetwear feel. For extra polish, roll the waistband or wear something cropped on top to bring focus back to your waistline.
Pumper Pants
The pump cover that’s gone fully viral. Known across gym culture as “pumper pants,” “bodybuilding trousers,” or “ripstop trousers,” these oversized bottoms have become a statement in themselves. Lightweight, durable and baggy with room to breathe, they’re perfect for throwing on over shorts or rocking solo for a true lifter aesthetic. Think old-school bodybuilding meets modern TikTok trends, they’re as much about style as they are about function.
How to style:
Pumper pants create a wide, exaggerated silhouette through the leg, so they work best when you keep the top half more streamlined. Pair with a stringer for that old-school bodybuilding look that’s making a comeback, or go modern with a fitted crop top to highlight your waist against the oversized trousers. Or a simple sports bra keeps the focus on your physique while letting the pants do the talking. If you want more contrast, layer a loose tee or hoodie over them, then tuck or crop it to bring back shape through the torso.
Oversized Gym Shirts
The pump cover made for summer and even better for your everyday training, light layering, or quick throw-on fits. Oversized gym tees keep you cool while giving that baggy, laid-back confidence before the pump reveal moment. They’re lightweight, easy to style, and look just as good over shorts as they do over leggings. Go one or two sizes up for that XL drape, long enough to cover the glutes if you want a more covered gym fit, and wear for training when you don’t want to overheat.
How to style:
Oversized tees drape straight over your physique, giving an elongated, covered look. To show your leg gains, pair with fitted shorts or leggings for shape and balance. If you want to keep the tee oversized but still define your waist, knot the hem or tuck it slightly into your sports bra (read how in our how to style oversized t-shirts article. For real comfort and that streetwear feel while lifting, size up once or twice so the tee drops past the glutes.
More Questions
What is the point of a pump cover?
Think styling and function together in oversized form. A pump cover boosts confidence when you want extra coverage, but also sets you up for that dramatic silhouette shift when it comes off. The oversized layer plays with proportions, big top, fitted bottom, for a flattering shape. Plus, training in layers helps you warm up faster, improves circulation, and supports the muscle pump effect.
When should you wear a pump cover?
Wear your pump cover at the start of your session, especially in colder gyms or during winter, when layers help raise body temperature. They’re also great for commutes or streetwear looks. In summer, an oversized tee works as a lighter pump cover, giving you the same silhouette play without overheating.
Do you wear a shirt under a pump cover?
You can, yes! What you wear underneath your pump cover depends on your style.If you’re wearing a hoodie as your pump cover, a baggy tee layered under can create dimension (with the hem poking out for that stylish, boxy look). If you’re wearing a pump cover to show off your muscle pump, opt for a more fitted tank or a cropped sports bra to wear underneath to allow your gains to show.
What size should I get in a pump cover?
Most pump covers are already designed with an oversized fit, so check the product description and model sizing to get the look you want. If you’re using a regular jumper as a pump cover, go up one or two sizes for a looser drape that still holds shape. Think about silhouette, whether you want extra boxy volume or just a casual oversized layer. We’d recommend going one size up for an extra baggy fit.
Can pump covers cause overheating?
Layers help you warm up faster, but they can also make you sweat more. If you’re training in a hot gym or during summer, stick to lighter layers like oversized tees. Remember to hydrate well to avoid dehydration when training in heavier pump covers, and don’t leave your pump cover on too long if you’ve started to feel the heat.
Final Thoughts
As always, we want you to feel the most comfortable in whatever you may decide to wear in the gym. Whether you’re in a full baggy fit, joggers and a high-neck sports-bra combo, tank and shorts, leggings and a matching long sleeve top, your workout ‘fits should feel good to you and help you perform your best.
So if you thrive at the squat rack when you pop on a baggy sweater to wear as a pump cover, then hop on the trend. Remember that clothing should boost your confidence, not take away from it.
Don’t be afraid to mix and match from the men's and women's sections; if it’s oversized anyway, you can choose the style you like, size up or down, and you’re set to go.
For the baggiest fits for your push, pull, and leg days, download the Gymshark App to shop pump covers.
