Gym Guide: When Should You Get a Lifting Belt

Gym Guide: When Should You Get a Lifting Belt

Lifting weights can be a rewarding but demanding activity. As you progress in your fitness journey, you might find yourself wondering about the role of a lifting belt. Is it a necessary accessory, or is it just another fitness fad?

In this blog, we'll delve into the world of lifting belts, exploring their benefits, signs indicating you might need one, and when it's the right time to incorporate them into your routine.

Understanding Lifting Belts

Before we dive into the when, let's understand the what and how of lifting belts. Lifting belts come in various types, each designed for specific purposes. Whether it's a powerlifting belt for maximal support or a nylon belt for versatility, understanding the nuances can guide your choice.

These belts work by providing support to your core, stabilizing the spine during heavy lifts. They create intra-abdominal pressure, reducing the stress on your lower back and enhancing your overall strength.

Benefits of Using Lifting Belts

1. Core Support

One of the primary benefits of lifting belts is the support they offer to your core muscles. As you lift heavy weights, your core plays a crucial role in stabilizing your body. A lifting belt acts as an external support system, helping your core muscles bear the load.

2. Injury Prevention

Using a lifting belt can significantly reduce the risk of injuries, especially in the lower back. It ensures proper form during lifts, preventing unnecessary strain on your spine and surrounding muscles.

3. Increased Performance

When your core is well-supported, you can lift more weight with confidence. This increased stability can lead to enhanced performance, allowing you to push your limits and reach new fitness goals.

When to Start Using a Lifting Belt

Deciding when to start using a lifting belt is a personal choice that depends on various factors. Here are some considerations to help you determine the right time for you:

1. Strength and Experience

It's advisable to establish a solid foundation of strength and experience in weightlifting before incorporating a lifting belt. Ensure you have a good understanding of proper lifting techniques to avoid dependency on the belt for support.

2. Lift Intensity

Consider using a lifting belt when you start lifting heavier weights, especially during compound exercises like squats and deadlifts. The additional support can help protect your lower back during maximal lifts.

3. Personal Comfort

Introduce a lifting belt when you feel comfortable doing so. If you're experiencing discomfort or want extra support during certain lifts, a belt may be a beneficial addition to your routine.

4. Individual Goals

Assess your fitness goals. If you're training for powerlifting competitions or focusing on strength gains, a lifting belt can become a valuable tool to assist you in reaching those objectives.

5. Gradual Introduction

Start using the belt gradually, incorporating it into your routine with lighter weights initially. This allows your body to adapt to the support provided by the belt.

6. Listen to Your Body

Pay attention to how your body responds to lifting without a belt and with a belt. If you notice increased stability and comfort with the belt during heavier lifts, it may be the right time to incorporate it regularly.

7. Specific Workouts

Consider using a lifting belt for specific workouts where back support is crucial. For example, during sessions with high-intensity or heavy lifting, a belt can help maintain proper form and reduce the risk of injury.

Remember, a lifting belt is a tool to enhance your performance, not a necessity for every workout. It's essential to strike a balance between using the belt for support and continuing to develop your core strength through a well-rounded exercise program.

Tips for Proper Lifting Belt Use

Proper use of a lifting belt is crucial for maximizing its benefits and ensuring your safety during strength training. Here are some tips to help you use a lifting belt effectively:

Learn Proper Technique: A lifting belt is not a substitute for proper lifting technique. Before incorporating a belt, ensure you have a solid foundation in lifting form to avoid injury.

Use for Heavy Lifts: Reserve the use of a lifting belt for heavy, maximal lifts. It's most effective when you need additional support during exercises like squats and deadlifts.

Position the Belt Correctly: Place the belt snugly around your waist, covering the lower back and abdominal muscles. It should sit just above the hip bones for optimal support.

Securely Fasten the Belt: Fasten the belt tightly enough to provide support but not so tight that it restricts breathing or causes discomfort. A secure fit ensures proper functionality.

Breathe Properly: Brace your core and take a deep breath before initiating a lift. This action increases intra-abdominal pressure and enhances the stability provided by the belt.

Avoid Dependency: Use the lifting belt as a tool, not a crutch. Avoid becoming overly reliant on it, and continue to focus on strengthening your core muscles through regular exercises.


Recommended Lifting Belt

Now that you know more about lifting belts and when to it incorporate into your routine, if you're looking for a high quality lifting belt then look no further than our range of SBD Belts.

The 13mm SBD Belt

The classic SBD Belt. A high quality 13mm lever belt featuring a patented gliding lever, providing the adjustability of a prong belt with the ease and tightness of a lever belt.

Ideal for sizing up or down whenever you need during training sessions and competitions. Perfect for beginners or seasoned lifters.

The 10mm SBD Belt

The 10mm lever belt is constructed using two different cuts of hide to allow the belt to retain support while moulding to your waist.

Featuring a low profile buckle - along with rounded edges and corners - to minimise any obstruction or discomfort from contact between the legs and the belt.


In conclusion, the decision of when to get a lifting belt depends on various factors, including your lifting experience, signs of strain, and overall fitness level.

By understanding the benefits, recognising the signs, and following proper guidelines for use, you can make an informed decision that enhances your lifting journey. Remember, a lifting belt is a tool to support your efforts, not a substitute for a well-rounded fitness routine.


  1. Are lifting belts suitable for everyone? Lifting belts are beneficial for those engaged in heavy lifting, but beginners should focus on building core strength first.

  2. Can a lifting belt replace core exercises? No, a lifting belt should complement, not replace, core exercises to ensure overall strength and stability.

  3. How tight should a lifting belt be? A lifting belt should be snug but not overly tight, allowing for proper support without impeding movement.

  4. Can I wear a lifting belt for every workout? It's recommended to reserve the use of a lifting belt for your heaviest lifts to avoid dependency.

  5. Are there specific exercises where a lifting belt is more beneficial? Lifting belts are particularly beneficial for exercises involving heavy loads, such as squats and deadlifts. 

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