Guide to wearing a weightlifting belt

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Guide to wearing a weightlifting belt

Weightlifting belts are a popular product among weightlifters and other athletes who engage in weight lifting. A weight belt is designed to support the lower back and abdominal muscles. Correctly wearing a belt prevents injuries and improves performance. If you are new to weightlifting belts, welcome! We have prepared a quick guide for you to get started on the art of weightlifting safely. 

How to wear a weight belt?

As a beginner, you may not be sure if you need to train with a weight belt. Additionally, you may ask, how to properly wear a weight belt?  

It is important to wear a weightlifting belt firmly but not too tightly. Additionally, the belt should fit your torso correctly to provide you with the most support possible as you exercise without causing pain. Below we have discussed how you should wear a weightlifting belt. 

Choose the right size belt

Different sizes are available for weightlifting belts. As a result, we advise that you choose one that fits well and allows for some adjustment as your weight might fluctuate.

Place the belt properly

The belt should be fastened around the waist line, we recommend no lower than the naval and no higher than your first row of abdomen muscles. The belt should be snug enough to provide support but not so tight that it interferes with breathing or is painful. It should be easy for you to breathe and brace yourself. 

Use the belt during heavy lifts

The weightlifting belt’s primary function is to provide support during heavy exercises like overhead presses, squats, and deadlifts. Consequently, you may be interested in learning how to wear a weight belt for squats and deadlifts. It should be tightened immediately before lifting and worn throughout the lifting exercises. 

Take breaks

It is essential to take breaks and loosen the belt between sets to allow blood flow and prevent injury. 

Gradually increase use

If you are new to wearing a weightlifting belt, starting slowly and gradually increasing the weight over time is important. This will give your body time to adjust to the added support and reduce the risk of injury. 

Proper maintenance

Keep your belt clean and dry and store it properly. This will help prolong the belt’s life and ensure it continues providing the necessary support. For Neoprene Belts we recommend keeping the Velcro closed when you are not using the belt, so the Velcro is not collecting dirt or fibres that will eventually make the Velcro not as strong. 

By following these guidelines, you can properly wear a weightlifting belt and enjoy its benefits. Remember, a weightlifting belt is an accessory, not a replacement for proper form and technique. Therefore, always engage your core muscles and lift with good form. 

Should I wear a weightlifting belt?

Weightlifters and bodybuilders often use weightlifting belts to support their core preventing lower back injuries, making them a mainstay in the fitness industry for many years. The question of whether or not a weightlifting belt is required for secure and efficient weightlifting is still up for discussion. 

The fact that a weight belt helps to avoid injury is one of the key justifications for wearing one. The belt contributes to the “corset” effect that forms across the lower back, which may assist in protecting the spine from damage and stabilising it. This is especially helpful when lifting heavy weights or doing workouts like squats and deadlifts. 

Additionally, a weightlifting belt may enhance performance. Some weightlifters feel the belt helps to generate a “bracing” effect. It may increase intra-abdominal pressure and make it easier to lift heavier weights. This may be extremely helpful for weightlifters and powerlifters attempting to lift the most weight possible. 

There are, nevertheless, certain arguments against using a weightlifting belt. One of the key defences is that the belt may make it more challenging to engage the lower back and activate the core muscles. As a result, there may be less muscle activation and a greater risk of injury. 

So, should you wear a weightlifting belt? There is no straightforward yes or no response. It depends on your unique objectives, preferences, and degree of fitness. When you wear a weight belt correctly you are bracing your core against the belt during your lifts, so you are actually engaging the core, if used properly. 

A weightlifting belt may be a helpful tool to enhance performance if you are an experienced weightlifter or powerlifter who routinely lifts heavy. However, ensuring your lower back and core muscles are still active is crucial. You should not depend just on the belt to do your tasks. 

What are the common mistakes while wearing a weightlifting belt?

Many weightlifters make common mistakes when wearing a weightlifting belt that can lead to injury or ineffective use. 

Too tight

One of the most common mistakes is wearing the belt too tightly. While it is important to have a snug fit, a belt worn too tightly can restrict breathing and cause discomfort. This can lead to decreased performance and even injury. To ensure the proper fit, you should be able to slide your hand between the belt and your body. 

Too low

Another mistake is wearing the belt too low on the waist. A weightlifting belt should be worn around the natural waistline, not on the hips. This will ensure that the belt provides the proper support for the abdominal muscles. Wearing the belt too low on the waist can lead to ineffective support and injury. 


Weightlifting belts are a useful fitness accessory for bodybuilders and weightlifters. However, they must be utilised correctly to prevent injuries. Professional Weightlifters and Armatures may get the most out of their weightlifting belts and safeguard themselves from harm by adhering to the useful guidelines provided above. 

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