Athletic Pants vs Athletic Shorts: Which Should You Train In?

Pants or shorts? It sounds like a small choice, but it can change how your whole session feels. Wear too much on a hot day and you'll be cooked in ten minutes. Wear too little on a cold morning and you'll spend your first set shivering.

The honest answer to athletic pants vs shorts is that neither wins every time. Shorts usually suit hot weather, cardio and sessions where you want your legs free. Pants usually suit cooler rooms, warm-ups, sun cover and days when you'd like more coverage.

This guide helps you decide by looking at the weather, how much coverage you want and the type of workout you're doing. There's also a decision table, a short checklist for reading product details, and answers to common questions.

The quick answer

• Choose shorts when it's hot or humid, when you're running or doing hard intervals, or when you want your legs free to move.

• Choose pants when it's cool, when you're warming up or cooling down, when you'll be in strong sun, or when you simply prefer more coverage.

• Choose either for most strength sessions, as long as the fabric stretches and the fit doesn't rub.

The decision table further down puts all of this in one place.

Start with the weather

When it's hot

Exercise raises your core temperature, and sweating is how your body cools down. The catch is that sweat only cools you when it can evaporate. George Havenith, an environmental physiologist at Loughborough University, told NPR that the best clothing for exercising in the heat is almost none, because air moving over bare skin helps sweat dry. Once the sun is out, though, you need some coverage, so it becomes a balancing act.

That's the case for shorts. More bare leg gives sweat more room to evaporate. Sports Medicine Australia lists activity intensity, duration, clothing, humidity and airflow as factors in heat stress, and recommends lightweight, breathable clothing.

Pants aren't banned in summer. SA Health suggests light-coloured, loose-fitting clothing for exercising in hot weather so sweat can evaporate more easily. A light, stretchy pair of pants can work for an easy session in a cool gym or early in the morning. A 2022 review in Sports Medicine – Open found that loose-fitting clothing may help heat escape in moderate heat. It also noted that very few studies have linked clothing to better exercise performance. So the right bottoms can make you more comfortable, but be wary of big performance promises.

Experts don't agree on one perfect fit, either. In an Associated Press report, one researcher recommended room for ventilation in hot outdoor conditions, while another said a tighter fit may speed up evaporation during activity. So "looser is always cooler" isn't a safe rule.

When it's cool

Cold changes the picture. Mayo Clinic advises dressing in layers you can take off as you warm up. Our guide to hoodies and sweaters for layering shows how to build those layers. It says feeling a little chilly at the start of your warm-up usually means you've dressed about right. Mayo also says muscles take longer to adjust in the cold, so your warm-up should be longer.

Pants keep your legs warm during that longer warm-up. Mayo also advises against cotton next to your skin when you'll be sweating in the cold, because it stays wet. That makes a cotton-blend pair a better fit for warm-ups, cool-downs and easy sessions than for a hard workout.

Coverage: sun, skin and rubbing

Sun protection

In Australia, this one matters. Cancer Council recommends sun protection when the UV Index is 3 or above, and says to choose clothing that covers as much skin as possible. For your lower half, that means pants of at least three-quarter to full length.

Two things to remember. A UPF rating only applies to the skin the garment covers, as ARPANSA explains, so bare legs in shorts still need sunscreen. And a UPF label has to meet the Australian and New Zealand standard, AS/NZS 4399:2020. If sun cover is your main reason for choosing pants, check the product details for a UPF label instead of assuming. Fabric without a label can still help, and Cancer Council suggests lightweight, closely woven, dark-coloured clothing in that case. That pulls against the light-coloured advice for heat, so there's no perfect answer. Train in the shade or at cooler times of day when you can. If you'd like more cover, our athletic pants collection has lighter stretch styles and warmer blends.

Chafing

Chafing is skin irritation from rubbing. Cleveland Clinic says friction is always the root cause, moisture can make it much worse, and the inner thighs, groin and buttocks are common trouble spots. It also says clothes that don't fit well are among the most likely culprits, and that tight, restrictive clothing can cause chafing easily. Wet clothing that sticks or bunches up adds more friction, so changing out of damp gear promptly helps.

That means neither option is automatically safer. Shorts can ride up and rub if they're loose or have awkward seams. Pants can bunch behind the knees or drag if the fabric doesn't stretch. REI suggests choosing clothing with few seams, avoiding seams on the inner thigh, and paying attention to any rubbing when you first try things on. A spot that bugs you then will bug you more mid-workout.

Match your bottoms to your workout

Running, cardio and HIIT

These sessions push your temperature up fast, so shorts usually feel better. Look for lightweight, stretchy fabric and a fit that stays put when you move. SUPAWEAR lists its SPR Mesh Shorts as a fitted short with a mesh body, a lightweight knit of 82% polyester and 18% elastane, a phone pocket and reflective details. Its SPR Flex Shorts are listed as 88% nylon and 12% elastane, with perforated mesh panels. You'll find both, along with plenty of other styles, in our athletic shorts collection. Stock changes, so check each product page.

Strength training

For lifting, the choice is more personal. Strength coach Mark Rippetoe of Starting Strength argues that shorts are better for squatting, because pant legs drag against the skin around the knees and can resist the bend. He also notes that shorts won't keep you warm in a cool gym. That's one coach's view, so treat it as a tip rather than a rule.

If you prefer pants, stretch is what matters most. Check that the fabric includes some elastane and that the waistband stays put when you drop into a deep squat. 2EROS describes its P60 Bondi Pants as a slim-fit pair made from recycled nylon and elastane, designed to go from the office to the gym and beyond.

Warm-ups, cool-downs and travel days

Pants earn their place before and after the hard part, and on days when you're heading somewhere else afterwards. SUPAWEAR describes its Recovery Pants as a warm cotton-blend pair that's meant to keep your muscles warm before, during and after a workout. The maker lists the fabric as 51% cotton and 49% polyester, with a fleecy inside feel, zipped pockets and an adjustable drawstring. That makes them a cool-weather or warm-up pick, not a hot-weather one.

If you want one pair for the gym and the rest of the day, look for a style made for both. 2EROS pitches its Bondi range as multi-use. Its Bondi Shorts (Series 3) have belt loops, zip pockets and a built-in micro mesh half lining, and they're described as built for the beach as well as the gym.

A word on compression

Some athletic pants and tights are sold on compression and recovery. The evidence is mixed. A 2017 meta-analysis of 23 studies found small recovery benefits overall, strongest after resistance exercise. A 2022 review concluded that wearing compression garments during or after training doesn't seem to help muscle strength recover. So choose for fit and comfort first, and treat compression as a bonus rather than a promise. Read the product details instead of assuming a pair is compressive.

Check the fabric and product details

The product page tells you more than the word "athletic" in the name. Here's what to look for.

• Fabric blend. Nylon, polyester and elastane blends are common in training gear. Cotton blends feel softer and warmer, but cotton stays wet against the skin.

• Wicking claims. Nike explains that moisture-wicking fabric is made to move sweat from your skin to the outer surface of the fabric, where it can evaporate. Our guide on what moisture-wicking actually means goes deeper. Textile researchers quoted by the Associated Press add two cautions. Moving sweat away from the skin can make clothing feel drier, but evaporation farther from the skin cools you less directly. And untreated polyester absorbs very little moisture, so sweat can build up against your skin. Look for a wicking claim from the maker, not just a fabric name.

• Stretch and waistband. Some elastane in the blend helps you move freely. A waistband that stays put saves you from adjusting mid-set.

• Lining and length. Some shorts have a built-in lining, so check whether you'll need underwear as well.

• Pockets. If you carry a phone or card, look for secure pockets.

• Seams. Fewer seams, and none on the inner thigh, usually means less rubbing.

One more thing. Some items in both collections lean towards fashion or going-out looks, such as fishnet, sheer or coated styles, and the shorts collection also includes swim trunks. They're fine to wear if you love them, but they're not training gear unless the product details say so.

Common mistakes to avoid

• Choosing on looks alone. Check the fabric and fit first.

• Assuming shorts are always cooler. Fabric, fit and humidity all play a part.

• Skipping sunscreen on bare legs. Shorts don't cover your skin.

• Going too tight. Tight, restrictive clothing can cause chafing.

• Staying in damp gear. Change out of wet clothes as soon as you can.

Pants or shorts: the decision table

Use this as a guide, not a rulebook. The right pick also depends on your gym, your fabric and how you like to train.

A simple two-pair setup

If you don't want a drawer full of gym clothes, start with two pairs. Pick lightweight, stretchy shorts for hot days, cardio and hard sessions. Pick stretchy pants for cool days, warm-ups and getting to and from the gym. That covers most weeks. You can build out from there with tops and layers, and our guide to building a men's activewear capsule wardrobe walks through the essentials.

Frequently asked questions

Are athletic pants or shorts better for the gym?

It depends on the weather, the room and the workout. Shorts usually feel better in the heat and for cardio. Pants usually suit cool rooms, warm-ups and days when you want more coverage. For strength sessions, either works if the fabric stretches and the fit stays put.

Are pants too hot for training in summer?

They can be. Exercise heats you up, and sweat needs air to evaporate. If you train in pants in warm weather, choose lightweight, breathable fabric and train at cooler times of day when you can. Sports Medicine Australia recommends lightweight, breathable clothing for exercising in the heat, while Cancer Council recommends covering up in strong sun, so you may need to weigh the two.

Do shorts or pants cause more chafing?

Neither one on its own. Cleveland Clinic says friction is the root cause of chafing, and moisture and ill-fitting clothes make it worse. Shorts can rub if they ride up, and pants can drag if the fabric doesn't stretch. Choose a fit that stays put, avoid seams that rub, and change out of damp gear promptly.

Can you squat in athletic pants?

Yes, as long as they stretch enough for your range of motion. Some strength coaches prefer shorts for squatting because pant legs can drag across the knees. Try a few bodyweight squats in a new pair before you load the bar.

What should I look for in the best men's gym bottoms?

Start with fabric and fit rather than the label. Look for stretch, a waistband that stays put, a length that suits your usual weather and workouts, and pockets if you carry your phone. Check the product details before assuming a pair wicks sweat or offers sun protection.

Ready to choose?

Whether you land on pants, shorts or one of each, start with the weather and the workout, then check the fabric and fit.

Shop Athletic Pants & Shorts: browse our Athletic Pants and Athletic Shorts collections. Stock and sizes change, so check each product page for fabric, fit and availability. Want the bigger picture? Our guide to men's activewear basics explained shows what each piece is for.