Do Lifting Belts Actually Help You Lift More?
Not sure whether you should invest in a lifting belt? Discover how they work and what research says about whether they help you lift more weight or not...
If you’ve ever walked into a gym, you’ve likely seen lifters tightening a thick belt around their waist before stepping up to a heavy barbell. But does wearing a lifting belt actually help you lift more weight, or is it just a gym fashion statement?
Let’s break it down.
How Do Lifting Belts Work?
Lifting belts aren’t magical strength boosters, but they do play a significant role in improving performance and safety during heavy lifts. When you take a deep breath and brace your core against the belt, it increases intra-abdominal pressure, stabilizing your spine. This added pressure creates a more rigid torso, reducing the risk of spinal flexion under heavy loads. The belt also helps keep your lower back in a more neutral position, reducing stress on the lumbar spine and lowering the risk of injury.
A belt also serves as a physical reminder to brace properly, reinforcing good lifting technique. It enhances body awareness, helping lifters maintain better form and generate more force. This added stability allows for stronger and more controlled lifts, especially with heavy loads.
Can a Lifting Belt Help You Lift More Weight?
Research suggests that wearing a lifting belt can indeed improve performance. Several studies highlight its benefits:
- A 1999 study published in the Journal of Strength and Conditioning Research found that lifters who wore belts during squats and deadlifts generated more force and lifted heavier weights compared to those who didn’t.
- A 2010 study from the Scandinavian Journal of Medicine & Science in Sports showed that a lifting belt increased intra-abdominal pressure by up to 40% and reduced spinal compression by about 10%.
Research has also indicated that wearing a belt can lead to increased bar speed, meaning lifters can move the weight more explosively, translating to greater overall strength gains.
When Should You Use a Lifting Belt?
While a lifting belt can help you lift more, it’s not necessary for every workout. Here’s when it makes the most sense:
- Heavy Compound Lifts: Squats, deadlifts, overhead presses, and other exercises where spinal stability is crucial.
- Near-Maximal Lifting: If you’re working at around 80-90% (or more) of your one-rep max, a belt can provide extra support.
- Injury Prevention: If you have a history of lower back issues, a belt may offer additional protection when lifting heavy.
When You Might Not Need a Belt
- Lighter Warm-Up Sets: You should still build core strength without relying on a belt.
- Core Strength Development: Over-reliance on a belt might hinder natural core strength gains.
- Exercises Not Focused on Spine Stability: Lifting belts are meant for movements that put heavy stress on your spine, like squats, deadlifts, and presses. But for exercises that don’t demand high core engagement—such as bicep curls, tricep extensions, or leg presses—a belt won’t provide any benefits and isn’t needed.
FAQ
Do beginners need a lifting belt?
Beginners don’t necessarily need a belt. It’s best to focus on building core strength and proper lifting technique first. A belt becomes more useful as you progress to heavier weights.
How tight should my lifting belt be?
Your belt should be tight enough to provide support without restricting your breathing. You should be able to take a deep breath and brace against it comfortably.
Can I use a lifting belt for all exercises?
Lifting belts are most beneficial for heavy compound lifts like squats, deadlifts, and overhead presses. They aren’t necessary for isolation exercises like bicep curls or lateral raises.
Where can I get the best lifting belt for my goals?
Our sister company, UPPPER, are widely known and loved for their Lifting Belts. They carry two of the most popular belts: Double-Prong Lifting Belts + Lever Belts.
They're Lever Belts are made with genuine leather, are 10mm thick for optimal support, and features a lever mechanism for easy fastening.
While they're Prong Belts are made with a high-quality micro-fiber leather, feature a tapered design for better range of motion, and feature an easily adjustable double prong metal buckle.
UPPPER Belts are a customer favorite. Discover the hype.