How Thick Should a Lifting Belt Be? Choosing the Right Thickness for Your Training

You’ve been working out for ages, and now it’s time to get a weightlifting belt. You’ve built your strength, your form is dialed in, and you're ready to push heavier numbers — but here’s the thing: not all belts are created equal. 

One of the many questions we get is: How thick should your lifting belt be? Go too thin, and you might not get the support you need. Go too thick, and you risk feeling stiff and uncomfortable, especially if you’re not a powerlifter maxing out every session. 

In this guide, we’ll explain the different belt thicknesses, their best uses, and how to choose the right one based on your goals, body type, and training style so you can lift with confidence and stay safe under the bar.

How Lifting Belt Thickness Impacts Your Training

Weightlifting belt thickness refers to how dense and rigid the belt is (measured in millimeters), while width refers to how tall the belt is from top to bottom, typically around 4 inches for most lifting belts. The thickness of a lifting belt determines how functional and suitable it is for various strength training exercises. When you choose the right thickness, it will do the following:

• Help you to stay safe.  
• Increase intra-abdominal pressure.
• It provides the spinal stability needed during demanding movements such as squats and deadlifts. 

For regular weightlifters and bodybuilders, a belt with a thickness of 6mm to 8mm often offers adequate support for exercises such as bent-over rows or Bulgarian split squats. This thinner design promotes flexibility, ensuring comfort without excessive stiffness. 

In contrast, powerlifters needing higher stability during maximum-effort lifts benefit from a 10mm belt. This belt delivers the ideal mix of rigidity and versatility needed for heavy lifts and non-powerlifting exercises like barbell lunges.

Advanced powerlifters aiming for peak support during competitions or those with larger body frames, such as individuals exceeding 230 pounds, will require a 13mm belt. This thickness provides maximum spinal support and intra-abdominal pressure, though its added rigidity may limit usability for more dynamic or less intense movements.

Selecting the appropriate belt thickness also depends on your training focus. For instance, Olympic lifters performing rapid, dynamic lifts benefit from thinner belts (6mm-8mm) for greater mobility.  

Explore our collection of premium lifting belts built for durability, comfort, and serious support at every level.

How do 6.5mm, 10mm, and 13mm lifting belts compare?

Here are the major differences between a 6.5mm, 10mm, and 13mm belt: 

1. 6.5mm Lifting Belt

A 6.5mm lifting belt is lightweight and single-ply, often prioritized for comfort rather than support. It is too flexible to provide substantial rigidity for the abdominal wall, making it less effective for heavy lifts or powerlifting. Instead, you can use it for exercises that require more freedom of movement, such as bodybuilding or accessory training with lighter loads. 

2. 10mm Lifting Belt

A 10mm lifting belt offers a balance between support and versatility. It provides enough rigidity for heavy lifts while remaining more flexible and comfortable than a thicker belt. This thickness suits most lifters, especially those who engage in dynamic movements like cleans or squats. 

A 10mm belt is also easier to break in, so it is recommended for general strength and weight training.

3. 13mm Lifting Belt

The 13mm lifting belt provides maximum support and is designed for lifters focused on super-heavy lifting, typically in controlled movements like squats and deadlifts. 

Its greater thickness ensures a tighter fit and stability, making it mostly suited for advanced powerlifters or individuals exceeding 230 pounds. However, the stiffness has disadvantages, as it may limit comfort and mobility, especially during dynamic or lighter lifts. This makes it less versatile than a 10mm belt.

Now that we’ve covered the major differences, let’s talk about each belt in detail: 

6.5mm Lifting Belts 

As mentioned earlier, the 6.5mm lifting belt is a lightweight and flexible option designed for bodybuilders and regular weightlifters. It’s comfortable and can be used for a variety of mobility exercises, such as squats, deadlifts, and overhead presses. This makes it very popular among gym-goers and non-competitive trainers.

Benefits of a 6mm lifting belt 

A 6.5mm lifting belt provides adequate spinal support during moderate-intensity exercises. Its flexibility maintains intra-abdominal pressure, helping stabilise your core without restricting movement. 

This belt ensures your spine stays aligned for exercises like bent-over rows, deadlifts, or barbell lunges, reducing potential strain.  

Other perks are: 

1. Versatile - for powerlifting and weightlifting

The 6.5mm belt caters to various lifting styles, such as squats and overhead presses, where comfort and mobility are priorities. While powerlifters working with near-maximal loads may prefer thicker belts, the 6.5mm design supports your core without sacrificing mobility, making it suitable for hybrid lifters or those with varied training routines.  

2. Easier to break in

The thinner profile of a 6.5mm belt ensures minimal break-in time. Unlike thicker belts (10mm or 13mm), these belts adapt quickly to your body's shape, providing immediate comfort during training sessions. If you want to avoid new belts' stiffness, the 6.5mm thickness offers a user-friendly alternative.

3. Comfortable for extended use

A 6.5mm lifting belt offers comfort during long workout sessions. Its reduced thickness minimises discomfort along the edges of the belt, especially during high-rep or multi-set training. This makes it an ideal choice for weightlifters prioritising convenience and ease of use without sacrificing moderate levels of support.

Pros:

• It offers a lightweight and flexible option for functional training.
• Suitable for exercises requiring a blend of support and mobility.
• Adaptable to various lifting styles, including bodybuilding.
• Minimal break-in time ensures quick usability.

Cons:

• Provides less support for heavy or maximal-effort lifts.
• It may not stabilise the core adequately for elite powerlifting.
• Durability may decrease faster compared to thicker belts.

10mm Lifting Belts 

A 10mm lifting belt is often considered the "sweet spot" for most lifters. It offers a solid balance between support and comfort — thick enough to provide serious core stability for heavy lifts, yet not so stiff that it feels restrictive or takes forever to break in. This makes it a popular choice for powerlifters, bodybuilders, and recreational lifters.

If you're doing a mix of squats, deadlifts, or even overhead presses, a 10mm belt delivers reliable brace support without being overkill. It’s also forgiving for people with shorter torsos or those who prefer a slightly more flexible belt that molds to the body faster.

Benefits of a 10mm lifting belt 

A 10mm lifting belt conforms to your body faster than thicker belts. It has a shorter break-in period, making it user-friendly, especially for beginners. The faster adjustment helps you achieve maximum support without extended discomfort during initial use. 

For example, after just a few sessions, you'll find it softer and easier to maneuver during heavy lifts like squats or deadlifts.

Other advantages are: 

1. Greater Comfort

The 10mm thickness is less rigid, which reduces the chances of digging into your sides during workouts. This feature makes it suitable for extensive use across multiple exercises, such as overhead presses or lunges. 

Also, its flexibility ensures comfort for all-day wear, including during competitions or dynamic training routines. This ergonomic advantage helps you maintain focus on your performance without unnecessary distraction or pain.

2. Greater Range

A 10mm lifting belt bridges the gap between flexibility and stability. It provides sufficient core support for heavy compound lifts, such as bench presses or rows, yet allows natural movement for Olympic and dynamic lifts, like cleans or jerks. This range makes it ideal for lifters who incorporate static and explosive movements into their routines.

3. More Versatile

The 10mm belt’s adaptability suits beginners and seasoned lifters across various strength disciplines. You can use it effectively for strength training, bodyweight exercises, or competitive lifting. Whether you're training for endurance or heavy lifting sessions, this belt delivers consistent performance without sacrificing mobility.

Pros:

• Comfortable for extended use
• Easier break-in process
• Suitable for beginners and advanced lifters
• Ideal for a wide range of lifts

Cons:

• Offers less support than a 13mm belt for maximum lifts
• May not meet the needs of elite powerlifters looking for maximum stability

13mm Lifting Belts 

A 13mm lifting belt is the thickest option, built for serious heavy lifting. The extra thickness offers maximum support to your core and lower back, which is why it’s a favorite among powerlifters and advanced lifters going for personal records. It creates a substantial, rigid wall around your midsection to help you brace properly during squats, deadlifts, and heavy pressing movements.

However, this kind isn’t always the most comfortable, especially for beginners or high-rep training. It takes time to break in, and you’ll feel it digging in during lifts. But if your priority is maximum stability for your heaviest lifts, the 13mm belt is hard to beat.

If you're new to belts, here's a quick breakdown on how to use a lifting belt effectively for safe and strong lifts.

Benefits of a 10mm lifting belt 

A 13mm lifting belt is 30% thicker than a 10mm belt. This added thickness results in a stiffer belt stabilising your core, especially during controlled, heavy movements. Other benefits are: 

1. Durable Build 

Unlike thinner options, a 13mm belt maintains its form over time, even with regular use during intense training sessions. If you're lifting super-heavy loads, the belt's stiffness aids in withstanding the pressure created by maximal intra-abdominal pressure.

2. Greater Support

The 13mm belt helps you create stronger intra-abdominal pressure, directly improving your ability to lift heavier weights safely. This thicker construction supports your core during compound lifts, such as squats and deadlifts by reducing spinal flexion.

For those attempting personal records, the belt’s unparalleled support helps decrease the chances of injury by offering optimal stability throughout the lift. However, remember that the belt’s rigidity means limited mobility, making it uncomfortable, especially for long hours. 

3. Best Powerlifting Exercises

The 13mm belt benefits lifters focused on maximal strength in static lifts such as the squat, bench press, and deadlift. Many competitors love these belts due to their great support and compliance with specific strength federation requirements. 

Its rigidity also helps maintain proper form during slow, controlled lifts, essential for progressing in powerlifting.  

Pros:

• It provides the highest level of stability for super-heavy lifting.
• It is constructed to endure frequent, high-intensity use without losing rigidity.
• It is optimised for static compound lifts like squats and deadlifts.
• It retains form under maximum intra-abdominal pressure.

Cons:

• Higher rigidity can feel restrictive, especially during dynamic lifts.
• Requires more time to become comfortable compared to thinner belts.
• Less suitable for dynamic or explosive movements.
• The belt’s thickness might feel cumbersome, particularly for smaller lifters.

Which thickness should you buy for your lifting needs?

The answer depends on your goals, experience level, and the type of lifting you do. Not every lifter needs the thickest belt on the market, and not every thin belt will give you enough support for heavy lifts. Let’s break it down.

1. If You’re a Beginner or Training for General Strength

A 10mm belt is usually the best place to start. It offers solid support but feels more comfortable and flexible than a 13mm belt. You’ll still get great core stability for your squats, deadlifts, and overhead presses, but without feeling like the belt is digging into your ribs or hips. Also, 10mm belts are easier to break in, so you won’t spend weeks trying to soften them up.

Best for:

• Beginners
• General strength training
• CrossFit or functional training
• High-rep sets and moderate weights

2. If You’re an Intermediate to Advanced Lifter Pushing Heavy Loads

As you start lifting heavier (especially in the low-rep ranges), go for a 13mm belt.
It provides maximum rigidity and support and helps you brace harder and keep your spine safe under serious loads. This becomes especially valuable when training for powerlifting competition or pushing for new personal bests in squats and deadlifts.

Just remember: it takes time to break in, and it feels a bit stiff at first — but once it’s molded to your body, it becomes your best friend under the bar.

Best for:

• Intermediate to advanced lifters
• Powerlifting
• Heavy squats and deadlifts
• Max effort training

3. If You Do Olympic Weightlifting or Dynamic Movements

For Olympic lifts (like snatch and clean & jerk) or fast, dynamic movements, go for a thinner belt, around 6mm to 7mm. These belts give you enough support while allowing freedom of movement to stay mobile and explosive without feeling restricted.

Best for:

• Olympic weightlifters
• CrossFit athletes doing dynamic lifts
• Anyone who prioritises mobility over maximum rigidity

Is a thicker belt better?

A thicker belt produces more intra-abdominal pressure. When you brace against a tight belt during a heavy lift, it provides an external wall for your abdominal muscles to push against, increasing internal pressure. 

While a thicker belt offers maximum support, it doesn't necessarily mean improved performance for every lifter. Excess rigidity can limit mobility, cause discomfort, or impede breathing during high-intensity workouts or movements requiring flexibility. 

Overall, choose a belt thickness based on your training goals, lifting style, and personal preference to ensure optimal performance and comfort.

Other considerations for choosing a weight belt

Beyond thickness, other factors like width, material, style, and buckle type play a significant role in choosing the right lifting belt. Based on your lifting style and body type, these elements influence comfort, functionality, and overall effectiveness.

1. Width

The width of a lifting belt determines its surface area for support along your core. 

Most belts come with a standard width of four inches, providing uniform support for compound lifts like squats and deadlifts. 

Wider belts may suit taller or larger lifters needing additional contact area for stability, for shorter lifters or those performing bench presses, narrower belts with a taper at the front (often 2-3 inches) are better, as they improve mobility and reduce restrictions around the torso. The proper width ensures you balance support with comfort without obstructing breathing or movement.

2. Material

The material of the belt impacts both durability and flexibility. 

Leather belts are common due to their longevity and superior support. They're less flexible initially but become more comfortable after breaking in. On the other hand, Suede belts offer a softer feel and better grip on clothing, preventing belt slippage during lifts. 

Nylon belts are more flexible and are ideal for dynamic movements like cleans and snatches. 

3. Style

The style of a weight belt varies based on intended lift types and personal preferences. 

Powerlifting belts are typically uniform in width for maximal support, while Olympic weightlifting belts taper towards the front to allow more flexibility for dynamic motions. 

Some belts have contours to better conform to your body's shape, improving comfort. Consider your training focus when choosing between these styles, as the right design will complement your lifting technique and movement range.

4. Buckle Type

The buckle type affects the lifting belt's ease of use and adjustability. There are different options in this case: 

• Lever belts provide quick adjustments and secure fastening, making them popular for powerlifters. 
• Prong belts, common in single- or double-prong designs, offer versatility and precise tightening. 
• While less durable, Velcro belts are convenient for rapid adjustments during workouts and suit dynamic exercises. 

Ultimately, choose a buckle type based on your preferred balance between convenience, durability, and the intensity of your lifting routine.

Not sure about length and fit? Here’s a complete guide on choosing the right lifting belt size to help you dial in the perfect setup.

Conclusion

The right lifting belt thickness comes down to your training style, experience level, and personal comfort. If you’re just starting or focusing on general strength, a 10mm belt balances support and flexibility. But if you’re chasing heavy numbers and want maximum bracing power, the sturdy 13mm belt has your back — literally.

And here’s a great tip: if you want something that truly fits your lifting style, consider getting a custom-made belt. With these options, you can customise the belt’s thickness, width, buckle type (lever or prong), color, stitching, and even personalise it with your name or logo.

Custom belts can give you that extra level of comfort and personal connection to your gear, which makes a big difference, especially if you train often.