When Should You Start Using a Weightlifting Belt for Safe Lifts?

Imagine this: You've been lifting weights for a while, steadily increasing your strength and pushing past new personal bests. As the weights get heavier, you start wondering—should you be wearing a lifting belt? The myriad of opinions and lack of clear guidance might slow down your decision-making process. 

However, knowing when and how to use a lifting belt can: 

• Amplify your performance 

• Change your approach to lifting

• Allowing you to tackle heavier weights with confidence and proper support. 

In this article, we'll share the ins and outs of using a weightlifting belt to elevate your training to the next level! Let's get straight into it! 

What is a Weightlifting Belt?

A lifting belt is a piece of equipment used by weightlifters and athletes. It wraps around the waist, sitting above the hips and below the ribcage, like this: 

Why Use a Weightlifting Belt for Back Squats?

The primary purpose of a weightlifting belt is to support the lower back. Lifting heavy weights increases intra-abdominal pressure, which acts like a cushion for the spine, keeping it stable and aligned.

In a sentence, wearing a lifting belt protects your spine during heavy lifting. This protection is more critical if you're performing exercises that stress your lower back, such as squats or deadlifts. The belt ensures your posture is correct, reducing the risk of injury .

Besides safety, lifting belts offer other benefits:

• Ensures your posture is correct and reduces the risk of injury during lifting 

• Improve your lifting performance by allowing you to lift heavier weights. 

• Help you push past your previous limits. 

Remember, a lifting belt isn't a magic solution but can be a valuable tool in your training arsenal. Also, if you’re looking to move up in weight safely, start by exploring these high-quality premium lifting belts for optimal support and stability.

When should I start wearing a belt for lifting?

Deciding that you need to use a lifting belt is a personal journey rather than a one-size-fits-all situation.

For example, beginners should focus on mastering form and building core strength without relying on a belt. This foundation is crucial for long-term progress and safety. However, a lifting belt can become a valuable tool as you advance and start lifting heavier weights.

A better alternative is to use specific strength milestones that can guide you on when to introduce a belt into your training. For instance, when you can squat your body weight or deadlift 1.5 times your body weight, it's time to consider using a lifting belt. But this isn't a hard, fast rule. These are only benchmarks indicating that you're lifting heavy enough to benefit from the added support and safety a belt provides.

4 Specific Exercises Requiring a Lifting Belt

Before integrating a weightlifting belt into your training regimen, it's crucial to understand that not all exercises are created equal. 

Here is a closer look at which exercises benefit from using a belt:

• Squats: 

As a fundamental exercise that targets the lower body and core, using a belt during heavy squats can help stabilize your spine. Don't take my word for it. According to this research , weight belts support the core during squats, especially when lifting heavy weights.  It provides the extra support and stabilization you need throughout the entire workout. 

• Deadlifts: 

Deadlifts often involve lifting heavy weights, which can pressure your lower back. Without a weightlifting belt , your core muscles must work harder to maintain stability and protect your spine. While this is beneficial for overall core strength, there comes a point when additional support is necessary, especially as you progress to near-maximal lifts.

A lifting belt helps increase intra-abdominal pressure, reinforce your lower back, and reduce the risk of injury. According to strength training research from NIH , wearing a belt during deadlifts can improve spinal stability and allow you to lift heavier loads with better control. 

• Overhead presses: 

The overhead press demands a strong and stable core to support the weight overhead. As you press the barbell upward, your spine is under compressive forces, which can cause excessive arching if your core isn't engaged correctly. A weightlifting belt can help maintain proper posture and spinal alignment, preventing undue stress on your back.

Lifters often find that using a belt during heavy overhead presses allows them to generate more power and maintain proper posture throughout the movement. While a belt isn't always necessary for moderate-weight presses, it becomes beneficial when lifting loads close to your one-rep max (1RM).

• Cleans and snatches: 

These dynamic movements require a strong and stable core to perform safely and effectively. A lifting belt can enhance your stability during these explosive lifts.

A lifting belt can enhance performance, reduce the risk of injury , and give you the confidence to lift heavier weights safely in each exercise.

How Tight Should Your Lifting Belt Be During Exercises? 

The tightness of your weightlifting belt depends on the exercise and the individual's comfort. Here's a simple baseline: 

• The belt should be tighter for heavy lifts (e.g., squats and deadlifts) to provide maximum support and stabilization for the lower back. You should feel compression around the waist without hindering your breathing or movement patterns.

• For dynamic movements (e.g., cleans and snatches), a slightly looser fit may be beneficial. This will allow for a more excellent range of motion and accommodate the rapid movement and breathing patterns required by these exercises.

Tip: A good rule of thumb is t o comfortably fit one or two fingers between your body and the belt. This ensures the belt is tight enough to offer support but not so tight that it restricts movement or breathing.

For a truly tailored fit, invest in a bespoke custom belt that aligns perfectly with your individual lifting goals.

Choosing the Right WeightLifting Belt – Types, Pros and Cons

Weightlifting belts come in various styles, each with unique features, pros, and cons. The belt's material, size, and closure system can significantly affect its performance and suitability for different lifting activities. 

Understanding these differences will help you make an informed decision, whether you're aiming for heavy lifting or a mix of strength and conditioning exercises. Let's take a closer look at these three types of belts and the differences between them :

Olympic Weightlifting Belts

Olympic weightlifting belts are designed for dynamic, explosive lifts such as the snatch, clean and jerk, and overhead movements. 

Unlike powerlifting belts, they are usually tapered—wider at the back (4–6 inches) and narrower at the front (2–3 inches). This design provides lower back support and greater mobility during fast, technical lifts.

Pros:

• The tapered front doesn't dig into the stomach, making it ideal for deep squats and dynamic movements. 

• Provides core support without restricting breathing 

• Lightweight and comfortable for multiple exercises
  
  

Cons:

• It is unsuitable for maximal-effort squats or deadlifts due to less abdominal pressure reinforcement. 

• Most Olympic belts are 6mm or thinner , which may not provide enough rigidity for heavy static lifts.

Best For:

• Olympic weightlifters performing cleans, snatches, and jerks

• Athletes who need core support but require flexibility

• CrossFit athletes incorporating Olympic lifts into their workouts

Before making your choice, learn about the three key considerations for choosing or customizing a weightlifting belt so you can lift confidently.

Powerlifting Weightlifting Belts 

Powerlifting belts are thick, stiff, and uniform in width, typically 4 inches all around. They are designed to provide maximum intra-abdominal pressure and lower back stability for heavy squats, deadlifts, and bench presses.  

Pros:

• Provides maximum core and lower back support

• It helps lifters generate more force by improving bracing and preventing excessive torso movement.

• The uniform width offers more coverage and stabilizes your core during a workout. 

Cons:

• It is not as flexible as Olympic belts, so it cannot be used for Olympic lifts or CrossFit exercises. 

• Its rigidity can increase break-in time 

• Some lifters find them uncomfortable for general strength training.

Best For:

• Powerlifters focusing on squats, deadlifts, and bench presses

• Strength athletes need maximum stability under heavy loads

• Intermediate to advanced lifters who regularly lift near-maximal weights

Weightlifting VS powerlifting belt ? Our article covers the differences between those two!

Prong Leather Belts: 

Prong leather belts are popular because of their durability and firm support. The rigid leather material is excellent for heavy lifting sessions and provides substantial back support and intra-abdominal pressure. 

However, adjusting the prong closure system can be challenging, especially if you need to make quick changes between exercises.  

Pros:

• These belts are often made from high-quality leather and tend to last for years  

• The multiple holes allow for precise tightness adjustments 

• The even width distributes pressure on the torso, improving your bracing and lifting performance

Cons:

• It can be tough to adjust, especially when it's new and stiff.

• A brand-new leather belt takes time to break in. This may feel rigid and uncomfortable at first.

• Unlike velcro or lever belts, adjusting the tightness between lifts can take time.

Best For:

• Powerlifters and strength athletes who need maximum support for squats and deadlifts

• Intermediate to advanced lifters comfortable with breaking in a stiff belt

Lever Belts

Lever Belts offer a convenient solution for lifters who appreciate the ability to tighten or release their belt with minimal effort quickly. The lever mechanism allows for a consistent fit every time, which is particularly beneficial for performing at maximum capacity. 

While the quick-adjust feature is a significant advantage, lever belts can be limiting if your waist size changes or you share the belt with someone else. Adjusting the lever's position requires tools and time. 

Pros

• Lever belts are easy to fasten and unfasten, thanks to the lever mechanism 

• Lever belts made from premium, vegetable-tanned leather last for years without needing a replacement 

• The even width distributes pressure on the torso and provides excellent stability for heavy lifts 

Cons

• The tightness is set with screws, meaning you can't adjust it on the fly like a prong belt.

• Lever belts tend to cost more than prong or Velcro belts.

• They're best suited for static powerlifting movements , not Olympic or CrossFit.

Best For: 

• Powerlifters and strength athletes who need maximum support for squats and deadlifts

• Intermediate to advanced lifters comfortable with breaking in a stiff belt

• Those looking for a highly durable and adjustable belt

Velcro (nylon) Belts

Velcro Belts are known for their versatility and comfort. The Velcro closure system makes it incredibly easy to adjust the tightness, offering a custom fit for various exercises. These belts, often made of nylon, balance support and flexibility. 

While Velcro belts are excellent for dynamic workouts and those involving a range of movements, they might not be the best choice for maximal lifts due to their limited ability to provide the same rigid support as leather belts.

Pros:

• The quick Velcro closure allows fast changes in tightness between different exercises.

• It's less bulky than leather belts. 

• Flexible for multi-exercise workouts like CrossFit, bodybuilding, and functional training.

Cons:

• It provides less support compared to leather belts 

• The velcro can wear out over time 

• It's not rigid enough for heavy weightlifting 

Best For:

• CrossFit athletes who need quick adjustments between exercises

• General strength training and bodybuilding

• Lifters who prefer a lightweight and flexible belt

What type of lifting belt should I get? 

When selecting a belt, consider the type of lifting you do, your comfort preferences, and how often you'll need to adjust it during your workouts. Generally, the right belt should provide optimal support, improve performance, and suit your training style without restricting movement.

Check out our detailed guide on how to find the right type of weightlifting belt for you!

Proper Technique for Using a Weightlifting Belt  

Using a lifting belt properly is key to maximizing it while ensuring safety during your workouts. A lifting belt can significantly enhance your performance by stabilizing your core and protecting your lower back during heavy lifts. 

However, it's crucial to use the belt correctly to reap these benefits. Here are our top tips on how to do that:

#1. Position It Correctly

How you position your lifting belt is key. Typically, the belt should be placed around your mid to upper abdomen, above the hips, just beneath the ribcage . This placement supports your lower back by maximizing intra-abdominal pressure. That said, the correct position can vary greatly based on individual body structure and the exercise.

Depending on the lift, such as squats or deadlifts, you may find that adjusting the belt's position slightly lower or higher provides better support or comfort, depending on your specific body type and lifting technique.

Experiment with various positions to find the setup that offers a mix of comfort, support, and effectiveness.

#2. Adjust the Tightness

The belt's tightness is crucial for providing the right level of support without compromising breathing or movement. Aim for a tightness that allows you to slip one or two fingers between your stomach and the belt. This ensures that your belt is snug enough to brace against effectively. 

If the belt is too loose, it'll not provide the proper support. Conversely, if it's overly tight, it could interfere with your ability to breathe deeply and properly brace your core. So, adjust the tightness to find a balance between support and comfort. 

#3. Perfect Your Breathing Technique

The correct breathing technique is pivotal in maximizing the lifting belt's benefits. The Valsalva maneuver , which involves holding a deep breath while bracing the core before lifting, is more effective. It increases intra-abdominal pressure, stabilizing the spine.

When executing the Valsalva maneuver, the lifting belt provides an external support for your abdomen to press against, improving your stability and safety. Practicing this technique allows you to maximize the belt's support, especially when lifting weights that require core stabilization.

Read our article and find out when the right moment to start using assistive equipment in your training is! Finally, master how to properly wear a lifting belt when performing a back squat to achieve maximum support and maintain the right form.

Common Mistakes When Wearing a Weightlifting Belt

Using a weightlifting belt can enhance performance and provide support during heavy lifts. However, improper use can negate these benefits and even increase the risk of injury. Here are some common mistakes to avoid:

You're wearing the belt wrongly  

Placing the belt too high or too low can compromise its effectiveness. The belt should sit snugly around your waist and cover the area between your ribs and hips like this: 

Proper positioning ensures you get the most support and also allows for adequate intra-abdominal pressure during lifts. 

You're over-relying on the belt

While a belt offers additional support, depending on it excessively can hinder the development of your core muscles. Strengthening your core without the belts is important to ensure overall stability and reduce injury risk. That said, reserve belt usage for maximal or near-maximal lifts rather than every exercise.

You use the belt for all exercises 

Belts are designed to assist with heavy, compound movements like squats and deadlifts. Wearing a belt during isolation exercises or light lifts is unnecessary and can impede natural core development.  

You're using the wrong type of belt 

Different lifting activities may require specific belt designs. For instance, powerlifting belts are typically broader and more rigid, providing maximum support for heavy lifts. On the other hand, Olympic weightlifting belts are often tapered to allow greater mobility for dynamic movements. Choose a belt that aligns with your training style for performance and safety.

You're ignoring the techniques. 

A belt is most effective when combined with correct breathing and bracing. Failing to brace your core properly reduces the belt's benefits. To solve this, practice diaphragmatic breathing: Take a deep breath into your belly, brace your abdominal muscles, and maintain this tension throughout the lift. 

When to Use a Weightlifting Belt and When to Avoid It

Generally, I recommend using weightlifting belts for heavy compound exercises like deadlifts, clean and jerks, or squats. These exercises place (much) stress on the spine and require core stabilization. 

Also, if you're attempting lifts at or above 80% of your one rep max (1RM), a belt can provide the necessary support to maintain proper form and reduce injury risk. People with a history of lower back problems may equally need to wear a lifting belt for extra support during heavy lifts. But you'll need to consult your physician first. 

When should you NOT use a lifting belt? 

This depends on your preferences and skill level. If you need more support during heavy weightlifting, speak to a professional before purchasing a weight belt. Also, if you're a beginner or not interested in high-weight lifting exercises, weight belts aren't for you. 

Conclusion

In summary, consider all the necessary factors when using a lifting belt. 

Remember, the key to effective belt use is understanding when it can improve performance and when to train without it to ensure comprehensive core and muscle development. 

Whether you're a beginner or an experienced lifter, the goal is to lift smarter, not just harder, to achieve long-term success and avoid injury. Keep pushing your limits, but always with mindfulness and respect for your body's capabilities and needs.

If you still need help picking the right belt for your workouts, contact any of our weightlift experts , and we'll be happy to help you. Or, check out our entire collection of weightlifting belts.