Should I use a lifting belt?
By Mert Yerekapan · Updated
Most people don't need a lifting belt. It helps on heavy sets of squats, deadlifts and sometimes overhead press, when you're working near your limit. For lighter sets, beginner programs and most accessory work, I'd train without one.
What a belt actually does
A belt doesn't hold your spine up. It gives your abs something to push against, which raises the pressure inside your torso and makes your trunk stiffer. Used well, it lets many lifters move more weight, often by about 5 to 10 percent.
It only works if you already know how to brace. Take a big breath into your belly, tighten your abs as if someone were about to punch you, and then push your stomach out into the belt.
When it makes sense
- Heavy sets of squat or deadlift, usually 5 reps or fewer
- Sets where you're within a rep or two of failure
- Sessions where you're chasing a personal best
When to skip it
- Warm-up sets and light work
- Your first few months of lifting, while you learn to brace
- Movements where you don't need it, like curls, rows or leg press
If you wear a belt for every set, your bracing may not develop as well, and you'll rely on it. I'd keep it in the bag until the weight gets truly heavy.
A belt only helps on the heavy days, and those are the sessions that are easiest to skip when you're tired. In League of Fitness, lifting sessions synced from Apple Health count toward a daily 1v1 match against someone near your level, which is a good reason to get the heavy day done.
Choosing and wearing one
A lifting belt is usually stiff, the same width all the way around, and made of leather or a firm synthetic. Wear it snug, at your waist just above your hips, tight enough that you can still take a full breath into it.
One health note
A belt raises blood pressure briefly, as any heavy straining does. If you have high blood pressure, heart problems or a hernia, ask your doctor before lifting heavy with a belt. A belt isn't a fix for pain either. If your back hurts when you lift, see a doctor or physical therapist.