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The Essential Guide to Weight Lifting Belts: Why and When to Strap In


The gym environment is filled with various types of equipment and accessories, each serving a specific purpose to aid your workout routine. One such item that often raises questions among both beginners and seasoned gym-goers alike is the weight lifting belt. Today, we're going to delve deep into the why's and when's of wearing a weight lifting belt.

The Purpose Behind the Belt

Weight lifting belts are designed to provide support to your lower back and abdominal muscles during heavy lifting. When worn and used correctly, the belt can:

  1. Improve Biomechanics: Wearing a weight lifting belt tends to make you more cautious of your form, encouraging better biomechanics.

  2. Increase Intra-Abdominal Pressure: By holding your breath against the belt during a heavy lift, you can significantly increase intra-abdominal pressure, providing a sort of internal cushion for your spine.

  3. Enhance Performance: Some lifters find that a belt helps them lift heavier weights than they could without one, leading to more significant muscle and strength gains over time.

  4. Reduce Risk of Injury: Although a belt is not a substitute for good form, it can help reduce the risk of lower back injuries during heavy lifts.

When to Wear a Weight Lifting Belt

Wearing a weight lifting belt is not necessary for every exercise or even every weight lifting session. It's generally advised for:

  1. Heavy Compound Lifts: Think squats, deadlifts, and overhead presses. These are multi-joint movements that require a lot of power and stability, making them ideal candidates for belt use.

  2. Working at High Intensity: If you're lifting weights that are around 80% or higher of your one-repetition maximum (1RM), a belt can be beneficial.

  3. Advanced Training Regimens: As you progress in your weight lifting journey and begin to include more complex training regimens like powerlifting or Olympic weightlifting, a belt can become more necessary.

How to Choose the Right Belt

When shopping for a weight lifting belt, look for:

  1. Material: Leather belts are often more durable than their Velcro counterparts.

  2. Width: Ensure the belt is wide enough to cover your lumbar area for maximum support but not so wide that it restricts your range of movement.

  3. Buckle vs. Velcro: Buckle belts often offer more support but can be less convenient. Velcro belts are easier to adjust but may not provide the same level of rigidity.

  4. Fit: A belt should be snug but not uncomfortably tight. You should be able to get a couple of fingers between the belt and your body.

Tips for Use

  1. Don't Over-Depend: The belt is a tool, not a crutch. Learn to perform lifts correctly without it before incorporating a belt into your routine.

  2. Breathing: Learn how to use the Valsalva manoeuvre when lifting to increase intra-abdominal pressure effectively.

  3. Positioning: Ensure that the belt sits on your lumbar and abdominal area, not your hips or under your ribs.


A weight lifting belt can be a valuable addition to your gym kit if used appropriately. It's not for every exercise or every person but can provide excellent support and performance enhancement when it counts. Before you make the investment, consult with fitness professionals to ensure you're making the most out of this helpful accessory.

If you're a member at Movement Recreation Culture (MRC), you can always ask one of our specialists for personalised advice on weight lifting belts, as part of your holistic approach to wellness and fitness.

Happy lifting!

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