When people think about weight loss, they usually picture long sessions of cardio, spin classes, or high-intensity intervals. But can something like powerlifting — a sport focused on maximum strength — actually help you lose weight?
The answer is: absolutely. Powerlifting can be an incredibly effective tool for fat loss when paired with smart nutrition and consistent training. And with the right equipment — such as the SBD lifting belt — you can train safely, lift heavier, and push yourself harder as your body transforms.
How Powerlifting Supports Weight Loss
Here’s why powerlifting is more effective for weight loss than many people think:
🔥 Burns Calories and Boosts Metabolism
Heavy compound lifts like squats, bench press, and deadlifts activate multiple muscle groups at once, which increases energy expenditure both during and after training. The more muscle you build, the more calories you burn — even at rest.
💪 Preserves (and Builds) Lean Muscle
Unlike traditional cardio-focused weight loss plans, powerlifting helps you maintain and grow muscle mass, which is key for long-term fat loss and a stronger, healthier body.
⏱️ Efficient Workouts
Powerlifting programmes typically focus on short, intense sessions. That’s great for busy people who want maximum results in less time.
Why Use a Lifting Belt When Powerlifting?
If you're powerlifting with weight loss in mind, it’s essential to stay safe as you challenge your limits. That’s where a high-quality SBD lifting belt comes in.
✅ Better Core Stability
A lifting belt increases intra-abdominal pressure, helping you brace more effectively during squats and deadlifts.
✅ Reduced Injury Risk
Support around your lower back and core can help prevent strains, particularly as you move into heavier loads while in a calorie deficit.
✅ Improved Technique and Confidence
With better support, you’ll feel more confident during lifts — allowing you to focus on form and progression rather than fear of injury.
Top SBD Belts to Support Your Journey
Whether you’re just getting started or hitting serious strength goals while losing weight, these belts offer superior support:
🔴 SBD Belt – 13mm Lever Belt
The ultimate in powerlifting support. This 13mm belt provides unmatched rigidity and core stability for heavy lifting sessions.
⚙️ SBD Forge Belt – 10mm Grey/Black
Perfect for lifters who want premium support with a slightly slimmer profile. Easier to break in, ideal for both training and competition prep.
🟠 SBD Forge Belt – 13mm Grey/Orange
Eye-catching and IPF-approved, this limited-edition belt offers all the support of the classic 13mm but with standout style.
Explore the full SBD lifting belt collection — designed for lifters of all levels across Ireland.
Powerlifting for Fat Loss: Sample Weekly Split
Here’s an example of how a powerlifting-style routine could fit into a fat-loss programme:
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Monday: Squat + accessories
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Tuesday: Conditioning or cardio
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Wednesday: Bench press + upper-body accessories
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Thursday: Active recovery
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Friday: Deadlift + back and glutes
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Saturday: Optional cardio or conditioning
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Sunday: Rest
Add in a healthy diet, consistent sleep, and SBD lifting belt support, and you’re on the right path to dropping fat and getting stronger.
Final Thoughts
So, can you lose weight while powerlifting? Absolutely — and it may even be more sustainable and rewarding than traditional weight loss methods. You’ll not only shed fat but also build real strength, confidence, and muscle tone.
To maximise results, make sure you have the right support gear. An SBD lifting belt — whether it’s the 13mm Lever Belt, Forge 10mm, or Forge 13mm Grey/Orange — can be the difference between plateauing and progressing.
Shop now at SBD Ireland – fast delivery and top-quality lifting equipment trusted by athletes across Ireland.
