The complete guide to lifting belts

A weightlifting belt's material type, thickness, buckle, shape, and general ease of use all determine its effectiveness in supporting and stabilizing your core. Read about these aspects to learn how to choose the right lifting belt for your needs.

Introduction

If you're a regular gym goer, you may have noticed some people wearing a belt during certain exercises.

Belts come in different shapes and sizes and with different functions. The most common belts are belts that provide stability to your core (we call them 'core stabilization belts,' lifting belts, or weightlifting belts) and belts that you can hang weights on for certain exercises, known as 'dipping belts.'

If you've wondered why some people wear a weightlifting belt, how this can help you with specific exercises, and what to look for if you want to get a weightlifting belt as well, then you've come to the right place!

In this article, I'll tell you everything you need to know about these lifting belts. Note that the focus of this article will be weightlifting belts. I'll leave dipping belts for another article in the future.

How does a lifting belt work?

A weightlifting belt is an accessory to be worn around your waist.

What it does is it provides stability and support to your core in general and lower back in particular. This is thanks to the fact that it increases intra-abdominal pressure in your core as you lift weights, for example, when squatting or deadlifting.

Intra-abdominal pressure is the pressure within your abdomen. This pressure is measured in mmHg and is between 0-5 mmHg in healthy adults.

When lifting a weight that puts a load on your trunk, for example, during squatting or deadlifting, the intra-abdominal pressure increases. This intra-abdominal pressure plays a role in stabilizing your spine.

With lifting belts, research has shown that they help in supporting your core by further increasing this intra-abdominal pressure while squatting or deadlifting.

What's important, though, is that you use the correct breathing technique when wearing a weightlifting belt while squatting (or deadlifting). As you need your belly to push against the belt to increase pressure, the correct breathing technique that allows you to do so is diaphragmatic breathing, also known as abdominal breathing or simply 'belly' breathing.

So to summarize, weightlifting belts are worn around your waist and increase the intra-abdominal pressure while lifting heavy weights. This increased intra-abdominal pressure further helps to support and stabilize your core and spine. As a result, you'll be able to lift a bit more.

Personally, I've found that when squatting heavy, my 1RM is 160kg (352 Ibs) when not wearing a lifting belt vs. 172.5kg (379.5 Ibs) with a weightlifting belt on, which is a 7.8% increase.

Complete guide to lifting belts

Weightlifting belts can differ in their material, thickness, buckle type, size, shape, and whether they have extra padding for your lower back.

Below you'll find a description of each of these aspects and how they affect the belt's performance.

Material of lifting belt

Weightlifting belts come in two types of materials: all leather or nylon/velcro.

Leather weightlifting belt

Leather weightlifting belts are entirely made of leather, and they're stiff and offer good resistance during abdominal breathing. This means the pressure building up against the belt is high, resulting in a more stable core.

Leather Lifting Belt Pros:

• They provide excellent support and stabilization.
• They're rugged, very stiff, and strong, making them last for a long time.
• Leather belts are available in prong buckles or lever buckles, both of which provide excellent closure.

Leather Lifting Belt Cons:

• They're heavier than velcro belts.
• Due to their stiffness, carrying them with you in your gym bag can be a hassle.
• Require special care during cleaning.
• Leather weightlifting belts are more expensive than velcro belts.
• Leather lifting belts are less suited for exercises that require lots of mobility (think of the snatch and clean and jerk, but also loaded vertical jumps).
• Due to the stiffness of the belt, leather belts with a prong buckle can be difficult to secure and loosen the buckle.
• Wearing a stiff and thick leather belt may be uncomfortable and can even result in minor bruising.

Velcro weightlifting belt

Nylon/Velcro lifting belts, on the other hand, are not as thick as leather belts. They are also much more flexible, giving you more freedom of movement. The disadvantage of this is that you will have a little less stability in your core than when using stiff, full leather belts.

In general, stiff, leather lifting belts are better for general strength training, as they provide more pressure to stabilize your core. However, if you do a sport or exercise where you will need a lot of mobility in combination with a stable core, nylon/velcro lifting belts can offer a good compromise here.

Velcro Lifting Belt Pros:

• Velcro weightlifting belts are usually cheaper than leather lifting belts.
• They're easier to clean than leather belts.
• Velcro lifting belts allow for more freedom of movement and a greater degree of mobility, making them more suitable for classic Olympic-style lifting (in particular, for the snatch and clean and jerk) or exercises that require a greater freedom of movement (such as vertical jumps with weights).
• Velcro lifting belts are easily folded and stored in your closet, and they're easier to carry and bring along with you in your gym bag.
• Velcro lifting belts are easily cleaned.
• The velcro strap for securing the belt is easy and fast to use to secure and loosen the belt.
• Velcro lifting belts are more comfortable to wear than leather belts.

Velcro Lifting Belt Cons:

• They provide slightly less support and stabilization compared to the much stiffer leather belts.
• Over time, dirt and wear may make the Velcro strap less effective.
• In squats and deadlifts, velcro belts will lose effectiveness (i.e., support and stabilization) against full leather belts.

Lifting belt thickness

The thickness and the type of material of a lifting belt are somewhat related to each other. Full leather lifting belts are thicker than nylon/velcro belts, and different thicknesses are also possible between different leather weightlifting belts.

The thicker a belt is, the stiffer it will be, and the better stability and support it will provide to your core. But this advantage comes at the expense of freedom of movement and wearing comfort. Very thick and stiff leather belts can also make securing the prong buckle hard (lever buckles make it easier to secure and loosen the belt).

Most leather lifting belts come in 10mm or 13mm thickness, but there are also belts that are slightly thinner at 7mm thickness (such as my current one).

7mm thickness

Leather lifting belts of 7mm thickness are the most comfortable leather belts to wear out of the three thicknesses I discuss here, but they're also the least common belts available on the market.

My own leather belt is 7mm thick. My belt's support and stability are good, and the wearing comfort is pleasant, except when I train in the winter with several layers of clothing on (I wear my belt over my clothing).

However, I don't always wear a lifting belt, and when I do wear it, pressure and core stabilization are more of a priority for me than comfort, even when wearing the belt over thick clothes in winter. In exercises where mobility plays a more significant role, such as the snatch and the clean and jerk, I don't wear the belt because of its stiffness and rigidity.

10mm thickness

Leather belts of 10mm thickness are a bit cheaper than 13mm belts and are a bit more comfortable to wear. Like all leather belts, they too are rigid and stiff, which can make securing the buckle hard (assuming the belt has a prong buckle), especially if you wear it over multiple layers of clothing in winter.

13mm thickness

On the other hand, 13mm belts are even more rigid than the 10mm belts. If you have problems buckling up 10mm belts, expect a bit of a PITA when securing (and loosening) 13mm belts.

The advantage of 13mm belts, however, is that they provide the best core stabilization and support that you can get out of a belt. They're especially suited for advanced and heavy squatting and deadlifting, but outside of those lifts, they don't provide more advantages over 10mm leather belts.

Lifting belt shape

Lifting belts can also differ in their shape. A lifting belt can have one width over its entire length, but you will also find lifting belts that are somewhat narrower near the ends than where your back is supported.

Lifting belts with slightly narrower ends

This 'wider' part often starts around your (external) oblique abdominal muscles, which is near the side of your abs, and this wide part of the belt extends to your lower back. An example of such a lifting belt is the belt I have myself. At the back (the wide part), my belt is 10 cm wide, while the narrow parts (i.e., its ends) are 6 cm.

The advantage of such a shape is that it makes securing and loosening the belt's buckle a bit easier. Hence, you'll often see this shape of belt on leather belts that have a prong (or pin) buckle. However, you could argue that the support it offers to your core will be somewhat less than a belt that has the same width over its entire length, although personally, I haven't found this to be the case (this argument, however, is a valid in the case of belts with extremely wide back parts and very narrow ends, as I'll discuss further down below).

Lifting belts with the same width over their full length

These lifting belts have one and the same width over their entire length, from one end to the other. In terms of support, pressure, and core stabilization, these belts are unrivaled compared to other types of belts, but at the expense of comfort and mobility.

You'll usually see this shape of belt on the thick 13mm leather belts, which are specifically designed for serious powerlifting and are excellent if your primary focus is heavy squats and deadlifting. No other type of belt can beat these belts in those exercises.

But with these belts, too, the following applies: if you do the snatch, the clean and jerk, or any other high-mobility exercise, be aware that a belt that is too wide over its entire length may hinder your mobility.

Lifting belts with wide backs and very narrow ends

The last belt shape worth discussing is lifting belts with narrow ends but a very wide middle section for your lower back. These lifting belts supposedly provide support and stability targeted at your lower back. You can compare this with an office chair that offers support to your lower back.

These lifting belts offer the least support and stability to your core and are best avoided.

The thought with these lifting belts is that they provide support and stability to your lower back. However, this is incorrect, and this is because of the way intra-abdominal pressure works during squatting and deadlifting (see the FAQ below for more about how intra-abodminal pressure and a lifting belt work together to stabilize your core).

Lifting belts with padding vs no padding

Another component lifting belts can differ from each other is the presence (or absence) of cushioning or padding in the back (this is, if found, mainly in leather belts). What is the use of this padding, and should you buy a lifting belt with or without cushioning?

Padding in the back of the belt (or, in other words, at the middle of the belt's length) provides comfort to your lower back. Because there is a lot less fat tissue around your lower back than around your abdomen, a stiff leather belt without padding may feel uncomfortable, for example, because you feel the belt pressing 'sharply' against your skin in your lower back (as well as around your abdomen).

Belts with extra padding around your lower back are usually a bit more expensive than belts without padding.

However, the padding will lose its resilience over time due to frequent compression while wearing the belt and thus its usefulness for comfort. This happened in my case within a period of just 6-12 months!

See the FAQ at the end of this article for my advice on whether you should get a belt with or without padding.

Lifting belt buckle types

The last component of a weightlifting belt is the closure, the mechanism for securing the lifting belt. Lifting belts can come in 3 different closures:

• prong (pin) buckle,
• lever buckle,
• velcro closure straps (only on nylon/velcro lifting belts).

Prong (pin) buckle

The prong or pin buckle is the simplest form of buckle type and the most common type of buckle you'll find on leather lifting belts. It simply works the same as pin buckles on a regular belt.

It is effective in securing the belt around your waist, but it may be a bit harder to unlock if you're wearing the belt very tightly.

Prong Buckle Pros:

• Prong buckles are very effective in securing the belt tightly around your waist.
• Belts with a prong buckle are generally cheaper than belts with a lever buckle.
• Prong buckles make it possible to customize your leather weightlifting belt by manually punching extra holes in the belt to accustom smaller/larger belly sizes (for example, if you share the belt with a person with a much larger/smaller belly size)

Prong Buckle Cons:

• Securing and loosening the belt can be hard the thicker the belt is, as you need to pull the loose end of the belt through the buckle and to the adjacent side to secure or unsecure the pin.
• Due to how the mechanism of a pin buckle works, the result is that the loose end of your belt will be worn out faster due to the large angles you have to pull the loose end in.
• Securing and taking off a belt with a prong buckle is slow.
• Over time, the belt may develop indents around the holes where you secure and unsecure the buckle.

Lever buckle

Lever or clip buckles involve a mechanism that makes it very easy to secure and unsecure the belt. All you need to do is place the pins in the holes, clamp the clip, and secure your belt.

To take off the belt, simply pull the lever, and your belt can be removed.

You might think this is all unnecessary luxury and comfort. Still, in the heat of the moment after a very heavy set, it's a massive relief if you can take off your belt quickly and without a hassle to take some rest and catch your breath instead of trying to battle a rigid, thick belt that's secured with an old-fashioned pin buckle (believe, I speak from experience).

Lever Buckle Pros:

• Easy and fast to put on and take off the belt.
• Belts with a lever buckle are eye-catching (you'll notice people in the gym glimpsing at your belt a lot).
• Like prong buckles, belts with lever buckles are very effective in securing the belt tightly around your waist.

Lever Buckle Cons:

• Belts with a lever buckle are the more expensive weightlifting belts.
• Belts with lever buckles are a bit heavier than belts with prong buckles.
• You can't DIY customize a belt with lever buckles to accustom larger/smaller belly sizes, so if there's a considerable difference in waist size between you and your relative, you can't alter your belt to share the belt.
• Lever buckles make a leather weightlifting belt even more rigid than belts with a prong buckle, making them even less suitable for exercises that require a bit of mobility (and just forget about snatching and clean, and jerking with belts with lever buckles).
• Lever buckles are almost exclusively found on belts with the same width end to end, which can be a disadvantage if you prefer a belt with slightly narrower ends.

Velcro closure straps

The last type of buckle is the simple velcro closure strap. You will almost only find this form of closure on lifting belts made of nylon/velcro.

You simply fasten the belt with the velcro strap on one of its ends. The use of this closing mechanism is effortless and fast, but it does have certain disadvantages.

Velcro Straps Pros:

• Extremely easy and very fast to put the belt on and take it off.
• Velcro closure straps are very thin, making a barbell not get caught under the buckle or belt during Olympic lifting exercises.

Velcro Straps Pros:

• Velcro closures require frequent cleaning.
• A closure that works with Velcro will lose its effectiveness over time, especially if the Velcro gets dirty or shows signs of wear as time (and usage!) passes.
• Very rough Velcro straps can damage your clothing (and some Nike training shirts can easily cost $50 or more).
• Clothing can get stuck on protruding Velcro (in case you use a cheap belt with a bad design), which can cause you to lose concentration during your set.

Nonetheless, if you go for a nylon/Velcro belt, for example, if your primary focus is Olympic-style lifting, then you are mostly limited to Velcro closure straps on your (nylon/Velcro) weightlifting belt.

Lifting belt size

Finally, the belt size determines the length of the belt. Belts basically come in 4 sizes: small, medium, and large, extra-large. Pick a size that suits your abdomen size. You might want to go for a large size if you have a large belly or a high body fat percentage. For most people, a medium size belt is the ideal size.

If you aren't very tall and have a narrow belly, then small is your size.

No matter what your belly size is, try the belt on before you buy it.

Remember that a weightlifting belt is worn at your waist around the height of your navel. When trying on weightlifting belts, make sure you wear them correctly, as described below.

Frequently Asked Questions

How to wear a weightlifting belt

Wearing a lifting belt is easy:

1. Place the belt around your waist.
2. Inhale deeply by chest breathing to flatten your stomach.
3. Secure the buckle.
4. Usage during a set: inhale by abdominal breathing during the eccentric phase, exhale during the concentric phase!
5. Taking off: inhale by chest breathing, unsecure the buckle and remove the belt.

Remember to use the abdominal breathing (or diaphragmatic breathing) technique while wearing a lifting belt, or the belt will be less effective otherwise. Find out what you need to know about abdominal breathing vs. chest breathing and wearing a lifting belt in my article on how to wear a lifting belt.

How intra-abdominal pressure works with a lifting belt

The truth is that intra-abdominal pressure increases by pressure building up in your abdominal cavity, which compresses your stomach and guts, resulting in a slight belly protrusion.

Your lower back, however, won't protrude outwards when you take a breath in preparation for moving heavy weight. It is, therefore, not your lower back that will press against the belt and make the belt provide extra stability and support to your core, but your abdomen/belly!

Thus, the shape of this belt is designed with an incorrect understanding of the mechanism of core and trunk stabilization by intra-abdominal pressure.

There is, therefore, no point in having a very wide patch at your lower back, and you will only experience discomfort with these belts without any added stabilization or support to your core. It is, therefore,, better to ignore belts with this shape and use lifting belts that have one width over the entire length or are only just slightly narrower in the region of the buckle.

Should you buy a belt with padding or without?

My advice is to go for a weightlifting belt without the padding. It may not feel too comfortable on your back at first (especially if you've never tried a lifting belt before), but believe me, you get used to it very quickly!

Besides, as noted before, the padding will lose its resilience fairly fast the more you use the belt, deeming the belt losing its comfort from the padding, and you'll end up paying more for a belt with a feature that will lose its effectiveness over time. So save the money and go for a belt without padding.

Conclusion

Lifting belts are available in two types: full leather and nylon/Velcro belts. In general, full leather belts provide more stability and support at the expense of mobility compared to nylon/Velcro belts.

There are lots of differences between full leather belts. For all leather belts, it can be said that they are all rigid, but the thicker they are, the more rigid and stiff they are (and the more support and stabilization they provide).

The main thing to look out for when getting a leather lifting belt is the buckle type: prong (pin) buckle or lever buckle. If you want ease of use, go for a lever buckle, but if you want to save money, a prong buckle may be your better choice.

All in all, almost all of the common lifting belts available on the market (whether they're full leather or nylon/Velcro) are good and definitely provide more support and core stabilization than no belt.

I hope you've gained some insight into the many differences between lifting belts, and I hope it can help you make a better decision about which belt you should get.

If you've got any questions, feel free to contact me!