Should I wear a lifting belt for everything? 

The goal of every weightlifter is to be able to build the strength and endurance to lift heavier weights. As a weight guy or girlie hitting the gym, you see almost everyone with a velcro belt around their waist. Someone would have preached the gospel of lifting belts to you or you already know about it and rock with it. Now, here’s the thing: many of your gym folks use the lifting belt for every single powerlifting exercise.

You want to do likewise, but there’s the prevalent fear of hurting your back. While there’s a group of people who believe that constantly using a lifting belt for every powerlifting exercise can weaken your core, some argue that it’s essential for safety. Torn between the two? In this article, you will understand whether you should wear a lifting belt for everything or not.

This article has been meticulously crafted by seasoned professional trainers, in partnership with Warm Body Cold Mind, a renowned powerhouse in the realm of powerlifting. With the combined expertise, rest assured you’re receiving the most authoritative and comprehensive guidance available on this topic.

What Is A Lifting Belt?

A lifting belt can also be called a support belt. That’s its function – to support. It is a belt you wear around your core during weight lifting exercises that provides support for your back, abs, and spine. It functions by increasing the pressure around your torso, which helps stabilise your core muscles. This in turn enables you to lift heavier weights and also stay in better form. These exercises place a lot of stress on your core, and the belt gives you extra support. 

What The Lifting Belt Is Not

• A lifting belt does not directly support your spine

The lifting belt only provides support for your torso. It does not directly support your spine or other areas. Its only responsibility is to provide your core muscles something to push against, helping you brace them during lifts.

• A lifting belt should not be used as a substitute for proper form

A lifting belt should not make you feel irresponsible for the way you stand as a lifter. You don’t have to rely on the accessory for your form and be careless about it during lifts. You still need to maintain good posture and technique for each exercise. The belt only provides assistance for your core, not the rest of your body.

When Should You Use a Lifting Belt?

A lifting belt can be a useful tool for weight training, but should it be used for every exercise?. Here are some guidelines for when a lifting belt is most helpful:

1. Heavy and high intensity exercises 

The lifting belt is best used for heavy compound lifts like squats, deadlifts, overhead presses, and bent-over rows. These moves require a lot of core stabilisation and can put strain on your back. A belt provides extra support and safety. Also, when lifting at high intensities, such as when doing PR lifts, maxing out or lifting at over 75% of your 1RM. The belt helps support your core and lower back when pushing your limits

• Beginners and weight lifters with weak spine

A lifting belt is the perfect go-to for beginners who just started their weight lifting journey. But here’s the catch: beginners should focus on learning proper form and developing core strength before relying on a belt. Only introduce a belt after you’ve established a solid strength base, around 6-12 months of consistent training. Also, if you have a history of back injuries or weakness, a belt may provide preventative support. However, you should also focus on strengthening your core and back muscles. Relying only on a belt is not a long term solution. 

• Stationary exercises

For exercises where you remain stationary, such as barbell lifts. Belts are less useful for exercises requiring a lot of movement, twisting or rotation. They can hinder your range of motion for certain activities.

Exercises Where a Belt May Not Be Needed

Lifting belts provide support and can help prevent injury for exercises where you’re lifting very heavy weights, but they aren’t essential for every strength training exercise. For some lifts, a belt may actually hinder your range of motion and flexibility.

• Bodyweight Exercises

Bodyweight exercises like pushups, sit-ups, lunges, and squats typically don’t require a belt. Since you’re only lifting your own body weight, the stress on your back and core is minimal. A belt could restrict your movement for these types of exercises.

• Light Weight/High Rep Exercises

When using lighter weights and higher reps, a belt usually isn’t necessary. Exercises like lateral raises, triceps extensions, bicep curls and shoulder sses with dumbbells in the 5 to 20 ange don’t place enough stress on your back to warrant a belt.reps, a belt usually isn’t necessary. Exercises like lateral raises, triceps extensions, bicep curls and shoulder presses with dumbbells in the 5 to 20 Ib range don’t place enough stress on your back to warrant a belt.

• Machines

Most weight machines are designed to mimic the natural range of motion for different exercises, so they already provide adequate back support. A belt typically won’t provide any added benefit and could limit your movement when using machines like leg presses, chest presses, rows and lat pulldowns.

Should I wear a lifting belt for everything? 

While a lifting belt can be useful for maximising safety and performance for heavy compound lifts like squats, deadlifts, overhead presses, and bent- over rows, it’s not essential gear for every strength training exercise. For bodyweight exercises, light weight training and machines, you can opt to ditch the belt-your back and core muscles will still get a good workout, and you’ll have a fuller range of motion. But when in doubt, it’s always better to be safe-if an exercise causes pain or you have a history of back injury, a belt may be a good caution.

Conclusion 

Wearing a lifting belt during appropriate exercises is a safe way to push yourself and lift heavier weights. However, don’t become dependent on it. For the best results, do some of your workouts without a belt to ensure your core muscles get strengthened. Mixing up your routine will lead to the biggest gains and help avoid plateaus.