What Size Sports Bra Should You Be Wearing?

Ever noticed your sports bra riding up, digging in, or squashing you flat? Research shows that up to 80% of women wear the wrong bra size. And that number doesn’t magically drop when it comes to sports bras. 

So, what size sports bra should you be wearing? Usually, your regular size. You want your sports bra to fit firmly, but we often see women sizing down to try to get that extra support. In a well-designed sports bra that fits your body, you shouldn't have to. Instead, choose your current size and go from there. 

Why sports bra sizing is different

A good sports bra should feel firm but not restrictive. After all, chances are you’re moving more and breathing harder, so your chest still needs room to do its thing. You just want the soft bits to stay put! 

Rose & Thorne sports bras are designed to work harder than your everyday bras, especially our compression-style options, which hold everything close to the body to reduce bounce. 

👉 If you’re unsure which level of hold you need, check out The Best Sports Bra for Every Workout, where we share which styles work best for different activities.

How to check your current fit

Here’s a quick checklist we use in fittings every day:

• Underband: Snug but not tight (you should be able to get two fingers under the band). When you lift your arms, it should stay level around your body.

• Cups: No bulging, gaping, or wrinkling. The fabric should lie flat against your chest.

• Straps: Firm but not digging into your shoulders. Loosen them until you can slide two fingers underneath.

• Bounce test: Jog on the spot. If you’re still feeling movement (or pain), you need a different size or a higher support level.

If your band feels good but your cups feel off, you’re halfway there! Just go up a cup size. If your cups are right, but the band isn’t, change your band size accordingly, but make sure you do the reverse for your cup size, so that the volume level stays the same, eg 14F becomes 12G or 16E.

👉 Still unsure? Start with our Bra Fit Tools or book an Online Bra Fitting to get your measurements sorted from home.

Rose & Thorne active and sports bras

At Rose & Thorne, we design activewear bras that support you the way you move:

The Sports Bra is our wirefree compression style for high-impact workouts like running, cardio circuits, or HIIT. The fabric holds your bust close to the body, reducing movement and discomfort.

The Active Bra is our wired, lower-impact style that adds shape and structure for yoga, walking, or long days on your feet. 

We make both in inclusive sizes so you can choose the level of hold and support that suits your lifestyle.

👉 Explore our full collection to find your fit.

For plus-size and DD+ women

If you’ve got a fuller body or bust, the right size can completely change how your workout feels. You deserve to feel just as well supported as the next woman, yet finding a bra in your size can be incredibly difficult, with nothing but generic XL-style sizes. 

That’s where our Plus Size Sports Bras come in. With smart design and technical fabrics that move with you, not against you. With sizing up to a 24 band and J cup, we're helping to remove what larger women tell us is one of their biggest barriers to exercise - breast discomfort. 

Sports bra fittings online

Our fittings team has helped thousands of women across New Zealand and Australia find their perfect bra size. And one thing we always notice in fittings is that once you’ve felt a bra that fits properly, you’ll never go back.

👉 Take five minutes to check your measurements with our Bra Fit Tools, or book an Online Bra Fitting today. The best sports bra for you is out there, and we’ll help you find it.