Guide: How to Pick a Good Sports Bra

Finding a sports bra that fits well can feel like a workout in itself. Between the limited S, M, and L options, the sky-high price tags, and the ones that look cute but quit halfway through your class, it’s easy to feel like good support is out of reach. 

The good news is, you don’t have to choose between function, fit, and affordability anymore, even if you’re a size most shops don’t stock. Rose & Thorne sports and active bras combine clever design, inclusive sizing, and fabrics that are made for movement. By the end of this article, you’ll have discovered the best sports bra for your lifestyle.

So, if you’ve ever wondered what makes a sports bra “good,” how to choose one for your body, or how tight it’s meant to feel, this is a must-read.

What Makes a Good Sports Bra?

Poor fit is more than just a bit uncomfy, it can impact your posture, performance, and confidence. So let’s fix that. Ultimately, every bra has the same job. It needs to support your breasts, keep them contained (no double-boob or spillage) and be comfortable. 

A good sports bra nails all three. To do it, these are the elements that have to be spot-on.

1. The Band

The band is the unsung hero. Around 80% of your support should come from the underband, not the straps. When it fits properly, it anchors your bust, steadies movement, and takes pressure off your shoulders.

Your band should feel snug without restricting your movement. If it rides up at the back, it’s too loose. If it digs or makes breathing difficult, loosen the clasp or go up a band size.

2. The Straps

Straps are there to stabilise, not lift. They should lie flat against your shoulders without digging in or slipping off. If you find yourself constantly tightening them for more support, it usually means your band is too loose.

3. The Cups

Having the right size cup means that your boobs will fit completely within the confines of the cup, so you’ll experience less jiggle. At Rose & Thorne, we use two support systems depending on how you move:

Our wired Active Bras use encapsulation, which supports each breast individually, perfect for lower-impact movement where you need the gals to sit still, but you’re not doing anything too vigorous. 

Our wire-free Sports Bra uses compression to hold the breasts close to the body, which reduces bounce during running or medium/high-impact exercise.

4. The Fabric

A 2020 study confirmed that the technical design and materials of a sports bra directly affect comfort and performance. So don’t settle for pretty colours, look for something that’s designed to work as hard as you do. 

Rose & Thorne sports and active bras use breathable, moisture-wicking materials, but don’t lose shape over time.

5. The Fit

A bra that fits well moves with you, not against you. Jump on the spot, if everything stays put and you don’t wince, that’s a good fit.

For a deeper look at support levels and structure, check out How Much Support Does a Good Sports Bra Have.

Choosing the Right Sports Bra for Your Workout

Research shows that the right breast support improves running efficiency and reduces oxygen use, in other words, the right bra literally helps you perform better. With that in mind, it’s important you pick the best sports bra for your activity. 

The best sports bra doesn’t just fit your body, it fits your lifestyle. Different workouts call for different support levels, which we cover in more detail in The Best Sports Bra for Every Workout. But here’s a quick guide:

Low Impact: Walking, golf, etc, go for the Active Bra (wired, shaped, supportive).

Medium Impact: Hiking, gym, pilates, etc, pick either Active or Sports depending on how you like to move.

High Impact: Running, HIIT, bootcamp, the Sports Bra (wire-free compression) is your best friend.

How Should a Sports Bra Fit?

Here’s where the magic happens, a few small tweaks can change everything.

Start by gently checking how snug the band feels; it should be firm and even all around without feeling too tight. Next, lean forward and use your opposite hand to lift your breast tissue into the cup, then adjust the straps so they feel comfortable. Make sure you can fit two fingers between the strap and your shoulder, nothing should be digging or causing discomfort. Finally, do the jump test. If you can jump without your bra shifting or feeling uncomfortable, you’ve probably found a great fit!

We have a great database of Bra Fit Tools to help you fine-tune your fitting, or you can also book a Virtual Bra Fitting with one of our bra gurus for total peace of mind. 

Learn more about fit technique in How to Get the Right Fit from Your Sports Bra, or read more about What Size Sports Bra You Should Be Wearing? 

Sports Bra FAQs

• Do sports bras cause sagging?

  Yes, sports bras can cause sagging, if you wear one that fits incorrectly. Bouncing and high-intensity activities put strain on the skin and breast tissue, leading to sagging over time. A poorly fitting sports bra may allow too much movement, allowing this to continue happening. Just another reason why getting the right fit is so important.

  Learn more in Why Should I Wear A Sports Bra?

• Can a sports bra cause breast pain?

  Only if it doesn’t fit properly. A sports bra that’s too tight, too loose, or the wrong support level can cause rubbing or pressure points. The right fit should feel snug and secure without pain, and actually reduce breast discomfort during movement.

• Can I sleep in a sports bra?

  It's not generally recommended to sleep in a proper sports bra, as they will either feature underwires or compression, neither of which is suitable for wearing overnight. However, many of our customers find that, once they've upgraded their sports gear to Rose & Thorne, they can relegate their old stretchy sports bras that don't offer real support, to sleepwear.

• Can I swim in a sports bra?

  Technically you can, but it may shorten the life of your sports bras. Sports bras aren’t made with chlorine- or salt-resistant fabrics, so swimming will wear them out quickly. If you need gentle support in the pool, look for a swim-specific bra or swimsuit with built-in support instead.

• Does a sports bra make your breasts look smaller?

  Compression-style sports bras can make your breasts appear slightly smaller because they hold them closer to the body to reduce movement. Wired or encapsulated styles, like our Active Bra, maintain your natural shape and lift while still offering good support.

Rose & Thorne, Australia’s Best Sports Bras

Whether you’re chasing endorphins or chasing kids, you deserve a bra that moves with you, supports where it should, and doesn’t cost more than your annual gym membership.

At Rose & Thorne, every design is tested on women across sizes 10–24 and cups C–J, so you can find the same level of hold and comfort no matter your shape. Our Plus Size Sports Bras have all the same features as our standard sizes, with extra touches, like deeper cups, to accommodate your curves. 

Stop settling for “close enough.” Find your fit and feel the difference. Shop our Sports Bras for Big Boobs and Active Sports Bras today.

Written with the Rose & Thorne Fit Team

Our fit team has helped thousands of women across Australia find their perfect size and support. Every article we publish reflects what we’ve learned through real fittings and feedback with average Aussie women, because comfort isn’t one-size-fits-all.