Lifting belts are a staple in the fitness world. Many seasoned lifters swear by them, claiming that belts help them lift heavier loads and provide essential support during high-intensity workouts. But is there science to back these claims? How much more can you lift with a belt, and when is it appropriate to use one?
At UPPPER, our Lifting Belts are a customer favorite for their great support (and color variety) – we've seen it firsthand be a helpful tool for lifters trying to level up their training! However, in this article, we'll dive into the science behind belts, explore their effectiveness, and guide you on when—and when not—to use one.
The Science Behind Lifting Belts
A lifting belt primarily works by increasing intra-abdominal pressure (IAP). When you lift heavy weights, particularly during compound movements like squats or deadlifts, your core muscles stabilize your spine by engaging your abdominal and lower back muscles. The lifting belt acts as a brace for your core, providing something for your abdominal muscles to push against, which increases the pressure inside your abdominal cavity.
This increase in IAP stabilizes your spine, allowing you to maintain better posture throughout the lift. A stable spine reduces the risk of injury and allows you to generate more force, which can translate into lifting heavier weights.
How Much More Can You Lift With A Belt?
Multiple studies have shown that wearing a lifting belt can result in improved lifting performance, but the exact amount varies depending on the individual and the type of lift.
A study published in the Journal of Strength and Conditioning Research found that wearing a belt during a squat can increase 1-rep max (1RM) by 5-15%. For deadlifts, the increase is around 5-10%. These improvements are linked to the added spinal stability and the increase in core engagement that a belt provides.
So, to answer the question at hand... yes, wearing a lifting belt can help you lift more. However, it’s important to note that wearing a belt alone won’t instantly add weight to your lift. Proper technique, form, and strength training are still essential to maximizing your performance.
Core Activation and Safety
Another key benefit of lifting belts is their impact on core muscle activation. Contrary to the belief that wearing a belt “weakens” your core, research suggests the opposite. A study from Spine Journal demonstrated that wearing a belt actually increases the activation of both the rectus abdominis (the main abdominal muscle) and the erector spinae (muscles supporting your lower back). The belt gives your muscles something to push against, allowing them to work harder to stabilize the spine.
This improved stabilization can help prevent injuries, especially during heavy lifts. In exercises like squats, deadlifts, and overhead presses, poor form or lack of core support can lead to lower back injuries. A belt helps mitigate this risk by reinforcing proper posture and distributing the load more evenly across your midsection.
When to Use a Lifting Belt
Although lifting belts can enhance your performance, they’re not necessary for every lifter or every type of workout. Here are some situations where using a lifting belt makes sense:
- Heavy Lifts and Maximal Loads: Lifting belts are most beneficial when you’re lifting near-maximal or maximal loads—typically around 85% of your 1RM or more. Exercises like squats, deadlifts, and overhead presses place immense pressure on the spine and core, so using a belt during these heavy lifts can help provide extra support and reduce the risk of injury.
- Competitive Lifting: For powerlifters, Olympic weightlifters, and strongman athletes, lifting belts are a common part of their training routine, particularly during competitions where maximal lifts are required. A belt can offer an edge in performance, allowing athletes to lift heavier and more confidently.
- Injury Prevention During High-Intensity Training: If you’ve had previous back injuries or you’re recovering from one, wearing a lifting belt during your training can offer added protection. A belt can help ensure proper alignment of your spine during lifts, reducing the risk of re-injury or aggravating an existing condition.
- Long Training Sessions with Heavy Volume: If your workout routine involves lifting heavy weights for multiple sets and reps, fatigue can compromise your form and increase your risk of injury. A belt can help maintain core stability and proper posture throughout your session, even as you become tired.
When NOT to Use a Lifting Belt
While lifting belts can be helpful, they shouldn’t be used as a crutch, and there are situations where you should avoid using one.
- Lighter Weights and Warm-Up Sets: If you’re lifting lighter weights—anything below 75% of your 1RM—a lifting belt is usually unnecessary. Your core muscles should be strong enough to stabilize your spine during these lifts without additional support. Using a belt for light weights can reduce the development of your core muscles, which are critical for long-term strength and stability.
- Core Strength Development: For beginner lifters or those working on improving core strength, wearing a belt too often can actually hinder progress. You want your core to develop naturally through exercises like planks, deadlifts, and squats without relying on external support. If you’re using a belt for every lift, your core muscles won’t be as engaged, which can limit your overall strength gains.
- Exercises Not Focused on Spine Stability: Lifting belts are designed for exercises that put significant strain on your spine, like squats, deadlifts, and presses. However, for movements that don’t require high amounts of core engagement—like bicep curls, tricep extensions, or leg presses—a belt isn’t necessary and won’t offer any performance benefits.
- Over-Reliance on a Belt: One of the biggest mistakes lifters make is becoming too reliant on their belt. While a belt can offer support, it should never replace proper technique, form, or overall strength training. Always prioritize perfecting your lifting form before adding a belt to your routine. Over-reliance on a belt can mask issues with form, which could lead to injury down the road.
Finding the Right Lifting Belt
If you decide to use a lifting belt, choosing the right one is crucial. Lifting belts come in different widths, materials, and thicknesses, depending on your lifting goals.
- Width: Most belts are around 4 inches wide, which is ideal for providing adequate support without being too restrictive - like our Lever Belt. However, some belts taper in the front, offering more comfort during specific lifts - like our Double-Prong Lifting Belt.
- Material: Leather belts are durable and provide strong support but can be stiff and take time to break in. Other materials, like microfiber vegan leather, can provide strong support while also being comfortable. There are also nylon belts which are more flexible and comfortable but may not offer the same level of support for maximal lifts.
- Thickness: Belts usually range from 6mm to 13mm in thickness. Thicker belts provide more rigidity and support, making them ideal for heavy lifts. Thinner belts are better suited for general strength training and flexibility.
Why UPPPER Lifting Belts Are the Best for Heavy Lifting
When it comes to choosing the best lifting belt, UPPPER Lifting Belts stand out for their perfect combination of durability, comfort, and performance. Crafted from premium materials, UPPPER Belts provide the right balance of support without compromising flexibility, allowing you to lift heavy with confidence. They are designed with the lifter in mind—they offer just the right amount of rigidity without being overly stiff, which is key for maintaining both safety and mobility.
Whether you’re a seasoned powerlifter pushing for new PRs or someone who simply wants extra stability during tough lifts, UPPPER’s Lifting Belts deliver the support you need to go beyond your limits.
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