Should You Use a Lifting Belt?
If you’ve been having some questions about lifting belts, then you’ve come to the right place. Today we’ll cover who should use a belt and who shouldn’t, the purpose of a lifting belt (spoiler alert: it’s not a back brace), and when and how the belt should be used.
If you’re a beginner to intermediate lifter, I would recommend you hold off on getting a belt. Your time would be much better spent learning how to move weights efficiently by learning how to properly brace your core. This takes some time and practice, but is definitely worth it in the long run!
Many people mistake the belt as a back brace, but that’s just not what it’s for. When we brace under heavy loads, we should think about breathing out against our entire core, which includes our front abs, side abs, and back! I like to imagine that my core is a 360 degree cylinder, and when I breathe and brace, I need to be actively pushing out against the cylinder. A lifting belt acts as a cue to brace against, NOT as protection for your back. However, learning how to brace effectively can potentially protect your core from injury, which is why it’s crucial that lifters learn how to brace prior to slapping on a belt.
My general rule of thumb is that lifters learn to breathe and brace first, and if they’re training for strength (i.e. to lift as much weight as possible) then a belt can be a solid investment. Although belts aren’t prerequisites for getting super strong, powerlifters and weightlifters will likely use a belt at some point in their lifting journey. If you just want to lift to get stronger and healthier and have no interest in competing in a strength sport, you probably don’t even have to worry about a belt at all! My partner, who has been training for about 7 years, has never used a belt and still continues to get stronger. Belts are not necessary, but could be a good choice for you. Like usual, it depends. :)
Okay, so, let’s say you do decide a belt is right for you. How should you use it? Like I mentioned previously, a belt should be used as an external cue to brace against, which increases your intra-abdominal pressure, likely allowing you to lift heavier weights. In general, I tell my clients that they should hold off on the belt until they reach about 80-85% of their 1 rep max. This means if their max squat is 100 kilos, they don’t put the belt on unless they’re working with sets of 80-85 kilos. We still want to train the core and practice bracing without the belt, and we don’t want to become reliant on it.
There are several different kinds of belts to choose from, the two main variations being velcro and leather, and they come in different widths and thicknesses. Much of the choice comes down to personal preference, so if you have a friend who has a belt, try theirs! If your gym has a few, try them out and see what you like. My personal preference is velcro, so that’s what I use. If you’re planning on competing in Olympic weightlifting or powerlifting, you’ll want to make sure that the belt falls under the competition standards. I’d recommend checking out the federation’s webpage to see what you’re allowed to use in competition.
To sum it up, if you’re a beginner to intermediate lifter, you might consider learning to breathe and brace before (if ever) you choose to use a belt. If you do want to use one, consider holding off until your higher percentage working sets. And if you’re competing in a strength sport, make sure you get a belt that’s approved for competition.
As always, thanks for reading, and I’ll see you next week!
-Jory
