How To Use a Weight Belt: Pros, Cons, and Form

Heavy lifting is the key to mass and strength gains. Deadlifts and other compound movements allow you to lift hundreds of pounds so you can add muscle to your frame. 

There’s a catch, though: you must watch your form to prevent injuries and keep your back safe. 

Like most sports, weight training carries a risk of injury. Lift too heavy, and you might end up with back or knee pain or muscle strains. Even bodyweight exercises, like pull-ups and dips, can put stress on your back and joints. 

One way to protect your spine is to wear a weight belt. Although it won’t eliminate the risk of injury, it can reduce it and allow you to lift heavier. 

This piece of equipment was once used mostly in powerlifting and Olympic weightlifting, but now it’s popular among recreational lifters and pro athletes alike. 

The question is: do you really need it or is it just a fad?

That’s what we’re going to discuss below. We’ll show you how a weight belt works, when to use it, and how to choose one that fits your needs. Read on to find out more! 

How Do Lifting Belts Work?

Powerlifting and weightlifting put a lot of stress on the knees, spine, and pelvis. It takes just one wrong move to injure yourself. 

Weightlifters experience between 2.4 and 3.3 injuries per 1,000 hours of training. Powerlifters, by comparison, sustain 1 to 4.4 injuries per 1,000 hours of training, reports the British Journal of Sports Medicine. Bodybuilding is safer overall, with just 0.24 injuries per 1,000 hours of training. 

Considering these risks, it makes sense to wear a weight belt. 

But first, you need to get your mechanics down and make sure your lifting form is in check. Lifting belts cannot compensate for poor body mechanics and bad form. 

These accessories stabilize your back and reduce stress on the spine. They may also help increase your strength, performance, and mass gains by allowing you to go heavier in the gym. The downside is that they can mask or worsen existing injuries — but more on that later. 

Contrary to popular belief, wearing a lifting belt won’t weaken your core and lower back. It actually increases the activity of these muscles while taking the pressure off your spine. 

Research published in the British Journal of Sports Medicine shows that weight belts attenuate spinal shrinkage, a common side effect of heavy lifting. Athletes wearing a lifting belt experienced stature losses of 2.87 millimeters, while those who didn’t wear one had stature losses of 3.59 millimeters. 

Simply put, weightlifting belts help reduce the compressive forces on your spine and increase its stability. 

Why Use a Weight Belt?

A weight belt may help improve your performance in several ways. First of all, it stabilizes your trunk, which in turn may reduce back pain and discomfort during and after training. 

In a study conducted on weightlifters, the belt decreased compression forces on the spine by 10%. 

Another study has found that belts may help reduce spine flexion while increasing knee and hip flexion. Furthermore, they decreased the torso lateral bending to the right or left, depending on the exercises performed. 

The benefits of weightlifting belts go beyond injury prevention. These accessories may also help increase explosive power, speed, and overall strength. 

This piece of equipment doesn’t directly make you stronger, but it may lead to strength gains in the long run. 

When you’re wearing a belt, you can lift heavier or complete more reps with the same weight. Either way, your training volume will increase, resulting in mass and strength gains over time. 

As you know, progressive overload is essential for hypertrophy. Whether you do more reps or lift heavier loads, you’ll challenge your muscles into growth. 

Wearing a weight belt also increases intra-abdominal pressure during training. This may help improve your squat and deadlift by allowing the hip extensors to contract more forcefully. 

Weightlifting belts may also help activate the spinal erectors to a greater extent than normal. These muscles allow you to rotate and straighten your back. 

One study has found that both intra-abdominal pressure and spinal erector activity were higher in athletes who used lifting belts. Other studies confirm that belts may increase EMG activity in the spinal erectors when squatting. 

These findings suggest that using a weight belt can make you stronger and improve lifting safety. But this doesn’t mean you should wear it all the time. 

When NOT to Use a Lifting Belt

Weights belts are not always the best choice. 

Say you’re a lifter with lumbar stenosis, chronic back pain, or herniated discs. Your pain gets worse when squatting or deadlifting, so you decide to wear a belt instead of dropping the weight or avoiding these movements. 

Everything seems fine at first — you can lift heavier and do more squats or deadlifts without experiencing major pain. 

The problem is that you’re still putting a lot of pressure on your spine. This may further cause degenerative changes and worsen your condition. 

Eventually, you’ll end up with more back pain and aches or even a hernia. This time, you may have to see a doctor or a physiotherapist and stop training for weeks or months. 

Generally, weight belts are not recommended or necessary in the following scenarios:

• You have existing back injuries that require a break from lifting
• You’re just getting started and don’t have a solid foundation
• Your workout doesn’t include a lot of overhead pressing, squats, deadlifts, or Olympic lifts
• You’re using light weights
• Your lifting technique is far from perfect
• You have high blood pressure

The thing is, weightlifting belts can mask or worsen existing injuries. Plus, they cannot compensate for bad lifting form. You first need to learn how to squat (or do any other exercise) correctly. 

Weight Belts Are Not for Newbies

Beginners should refrain from using weight belts. As discussed earlier, these accessories allow you to go heavier in the gym. The problem is that you might end up putting more weight on your back than your body can handle. 

Let’s say you’re wearing a belt when squatting, but your hamstrings or core muscles are weak. 

The belt will let you lift heavier weights, but there will be more stress on your spine. That’s why it’s important to get your mechanics down and build a strong foundation before you start using a weight belt. 

Lifting belts take some of the pressure of your spine, but you still need to increase the load gradually and watch your form. Not doing so can result in pulled muscles, herniated discs, and severe back pain. 

Also, do not use a weight belt for exercises that require sitting or lying down. Instead, consider wearing one for heavy lifts performed from a standing position and only for sets above 75% to 85% of your one-rep max. 

Strengthen Your Body’s Natural Weight Belt

As a newbie, you should rather focus on strengthening the transverse abdominis, your body’s own weight belt. 

This muscle stabilizes the trunk, including your core, pelvis, and lower back. At the same time, it helps increase intra-abdominal pressure and maintains normal abdominal tension. It’s also the deepest core muscle. 

A weak transverse abdominis can lead to back pain, trunk instability, poor posture, and other issues that may affect physical performance. 

Incorporate the following movements into your routine to work this core muscle:

• Abdominal draw-in maneuver
• Forward ball roll
• Vacuum training
• Hollow hold
• Plank variations

Perform these exercises two or three times per week. You’ll not only build a stronger core but also lower your risk of injury. Later on, you may start wearing a weight belt to further stabilize your spine during heavy lifts.

Keep in mind that there’s a specific way to use lifting belts. Don’t just push your abs against it. Here’s how to do it right. 

How to Use a Weight Belt Correctly

First things first, make sure your belt is positioned in the right place. Its front should cover your belly button, while its bottom should be just above the iliac crest, or the superior part of your hip bones. 

Take a full, deep breath. If the belt is fitted right, it should allow your belly to expand when you exhale. Simply put, it should be tight but still allow you to breathe properly. 

Note that you might find the belt restrictive or uncomfortable in the first few days, which is normal. Try placing it a little bit higher when deadlifting and directly over your belly button when squatting.

Another aspect to consider is the size of your lifting belt. 

One that’s about 4” wide will work for most men. Women and men with a smaller frame may want to choose a 3” wide belt so that it doesn’t dig into their ribs or hips during squatting or deadlifting. 

Ideally, choose one made from real leather as it will provide better support than a nylon belt. The latter is more suitable for Olympic lifting. A leather belt works best for heavy lifts like the barbell back squat. 

As far as thickness goes, aim for 5 to 10 millimeters. A thicker weight belt will be harder to break in and cause discomfort. 

Types of Lifting Belts

Now that you know what to look for in a lifting belt and how to use one, it’s time to choose a model that meets your needs. Some popular options include:

• Powerlifting belts — made of leather, stiff, heavy-duty, and wider than bodybuilding belts
• Traditional (bodybuilding) belts — made of leather, thicker in the back than in front, with or without padded inserts in the back 
• Velcro belts — made of synthetic material, lightweight

Powerlifting belts, for example, provide the greatest support. They’re very rigid and have the same width all the way around. 

Velcro belts are the opposite end. These models offer little support and generate less abdominal pressure than powerlifting or bodybuilding belts. 

Depending on your preferences, you may also choose a weight belt for dips and pull-ups. 

This type of belt has a strong steel chain in front, which allows you to attach a weight plate for a more challenging workout. The downside is that it doesn’t provide as much support as a traditional lifting belt. 

The above options can be further broken down into several categories.

Some weight belts feature a wide back design and foam cushioning for optimal support. Others have a comfortable suede lining, stainless steel buckles, double stitching, and other cool features. Choosing one comes down to your needs. 

Do You Really Need a Lifting Belt? 

At the end of the day, lifting belts are a tool. Their efficacy depends on how you’re using them. If you do wear one, make sure it fits you and aligns with your training goals. 

A weight belt won’t weaken your core or back muscles. However, if these muscles are weak or poorly developed, you shouldn’t wear a belt in the first place. Instead, focus on making them stronger and try to correct any muscle imbalances you may have. 

What’s your take on using a weight belt? Do you wear one regularly or just for specific exercises? Share your thoughts below!