Pump Covers 101: What Are They, Who Uses Them, and Why?

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Your guide to this viral TikTok trend and gym must-have

Co-authored by Elaine Heredia, BA Reviewed by Monica Morris

Last Updated: January 17, 2025 Fact Checked

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What is a pump cover?

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Why wear a pump cover?

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Best Pump Covers for Men & Women

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Choosing a Pump Cover

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When did pump covers become popular?

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The oversized t-shirts, hoodies, and sweaters that gym junkies wear to lift weights are going viral on TikTok – not just because they’re fashionable, but also because they make excellent pump covers! For those who don’t know, pump covers conceal your swollen muscles during a weightlifting session and prime them for a dramatic reveal of all your hard work. Get all your questions about pump covers answered in our ultimate guide, from why to wear one to the best pump cover for your next gym sesh.

Pump Covers at a Glance

A pump cover is an oversized t-shirt, hoodie, or sweater that keeps your muscles warm while you lift weights. After your muscles start “pumping” with blood, take the pump cover off to display your enhanced physique (or keep it on to hide your gains).

Section 1 of 5:

What is a pump cover?

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A pump cover is oversized clothing that hides your muscles at the gym. They’re the same baggy hoodies, sweaters, and t-shirts that many people wear to lift weights, but the specialized name emphasizes a muscle-pumping phenomenon that naturally occurs when you lift weights.
- Both men and women wear pump covers to the gym. Men typically wear them to cover up their abs, biceps, and triceps. Women may try to conceal their glutes and upper thighs in addition to their abs, biceps, and triceps.

Section 2 of 5:

What’s the point of wearing a pump cover?

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A muscle pump happens naturally when you lift weights. As your body warms up, the water balance in your muscles changes, causing more blood to stay in your muscles instead of flowing away like normal. And, the spaces between the fibers in your muscle swell, making your muscles appear larger and firmer for up to 72 hours.^{[1]
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Weightlifters use pump covers to hide or show off their gains. Gains is a term new gym-goers use to describe the quick increase in their muscles’ strength and size during the first 6-12 months of working out. Some lifters take off their pump covers after they feel “the pump” to show off how their muscles are growing. Others feel more comfortable using the oversized clothes to cover their gains and retain their modesty.^{[2]
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- New weightlifters experience almost instant gains due to a huge boost in their bodies’ muscle protein synthesis (MPS) and hormones like testosterone, HGH, and DHEA. Their bodies aren’t used to such intense exercise, so they respond more sensitively to it in the first few months of consistent workouts.
- Wearing a pump cover can also boost your confidence when you work out at the gym, as it covers your body and protects you from other people’s judging eyes.
These creators generate thousands of views, likes, and comments by filming themselves taking off or tucking in their pump covers and showing their swollen physique.
Plus-size gym-goers, in particular, sometimes feel that their body type isn’t welcome in the gym. They feel pressure to cover up their bodies until they achieve a slimmer, more muscular physique.^{[3]
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Section 3 of 5:

Best Pump Covers for Men & Women

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Check out these highly-rated pump covers that people are raving about online. T-shirts are most weightlifters’ go-to apparel—they’re affordable, come in a wide range of styles, colors, and materials, and are easy to take on or off. Hoodies and sweaters create an optimal warming environment for muscles to swell and are made of heavier material. Pants or baggy shorts hide your glutes and thighs so they're perfect for leg day.
- Best Pump Cover T-shirts
  - For men: Setwell Vintage Heavyweight T-shirt, Gym Bro Wear Minimalistic Graphic Pump Cover, and Essential Elements Active Long-Sleeved Crewneck.
  - For women: Gym People Oversized T-Shirt, Geheng Oversized V-Neck Rolled-Sleeve Top, and Anrabess Crewneck Oversized Long-Sleeved Shirt.
- Best Pump Cover Hoodies & Sweaters
  - For men: Hanes Pullover Eco-Smart Fleece, COOFANDY Bodybuilding Sleeveless Gym Hoodie, and Real Essentials Pullover Hoodie with Drawstrings.
  - For women: [1],%20[2]%20and%20Milumia Sleeveless Hoodie.
- Best Pump Cover Bottoms
  - For men: Buxkr Joggers with Pockets, Adidas 3-Stripe Workout Pants, and Gym People Loose-Fit Basketball Shorts.
  - For women: Aurola Seamless Athletic Shorts, ZJCT Wide-Leg Workout Pants, and Santiny Drawstring Joggers with Pockets.

Section 4 of 5:

Tips for Choosing a Pump Cover

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For example, a woman who normally wears a medium t-shirt may purchase an XL or XXL men's top as her pump cover. A man who wears a size large would need an XXL or even an XXXL.
For example, if you want to hide the pump in your arms, opt for long sleeves. Similarly, if you want to speed up the muscle pump, wear a thicker material like heavyweight cotton.

Section 5 of 5:

When did pump covers become popular?

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Pump covers have been a popular TikTok trend since at least 2021. You can still find new TikToks about them today, suggesting that the top reasons for wearing them – hiding gains, showing off the muscle pump, and staying modest – are still relevant. Rest assured that pump covers aren’t going out of style any time soon!^{[4]
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- TikTok fitness influencers Charlie Caruso (@charliecaruso8), MDJ (@mdjfitness), and Leigh (@lvavf) are great examples of viral pump cover content creators. Their videos show them describing how to use pump covers or taking them off to display the dramatic impact of the muscle pump on their bodies. The results are amazing!