How Important Is a Weightlifting Belt, Actually?

Walk into any gym, and you’ll probably see someone wearing a lifting belt during a heavy squat or deadlift. But are belts essential, or are they just another gym accessory?

Elite powerlifter Stefi Cohen shared her take that belts aren’t strictly necessary but can help lift better when used right. 

Wrap the belt around your midsection tight — but not so tight that you can’t slip one finger between the belt and your belly.

—Stefi Cohen

Cohen dug into how lifting belts affect intra-abdominal pressure, injury risk, and posture:

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What Lifting Belts Actually Do 

Weightlifting belts boost intra-abdominal pressure (IAP), stabilizing the spine during heavy lifts. Belts act as a physical reminder, helping lifters brace their core more effectively. 

A study published in the Journal of Strength and Conditioning Research measured IAP during squats. Participants wearing belts saw nearly a 22% increase in IAP, which can improve core stability and reduce spinal strain under heavy loads. (1) (2) 

This extra stability supports heavier squats and deadlifts by reinforcing the spine — but belts don’t lift the weight for you. Lifters must still actively engage their core to stay stable and avoid back rounding. (3) (4) 

Do Belts Lower Injury Risk? 

Some research suggests belts increase IAP and help stabilize the spine, but that doesn’t necessarily mean fewer injuries. Other studies suggest belts don’t affect muscle strength or max lifts, so they aren’t a guaranteed injury shield without proper technique. (5) (6) 

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There’s conflicting evidence if tighter belts reduce spinal load by physically supporting the back, not just from increased pressure. (7) While belts offer some help, they can offer a false sense of security, leading to sloppy form or injuries. Injury prevention comes from good technique and proper body awareness. (8) 

Effects on Lifting Posture 

Lifting belts may encourage a neutral spine and better posture during squats and deadlifts. However, the research needs additional clarity. 

A 2022 study on gym accessories found that wearing a belt and lifting straps changed knee angle during deadlift setup but didn’t affect lower back or neck posture regardless of gear used. (9) 

Cohen advised using belts at 80% or more of your one-rep max, which fits with research on lifting efficiency and perceived effort. (10) This approach helps lifters push strength gains while managing fatigue. 

More Lifting Content

• How to (Safely) Train Legs if You Have a Back Injury
• Unique Single Dumbbell Workouts to Build Your Strength and Work Capacity
• 5 Strength-Training Myths You Can Completely Ignore

References 

1. McGill SM, Norman RW, Sharratt MT. The effect of an abdominal belt on trunk muscle activity and intra-abdominal pressure during squat lifts. Ergonomics. 1990 Feb;33(2):147-60. doi: 10.1080/00140139008927106. PMID: 2141312. https://pubmed.ncbi.nlm.nih.gov/2141312/
2. Cholewicki J, Juluru K, Radebold A, Panjabi MM, McGill SM. Lumbar spine stability can be augmented with an abdominal belt and/or increased intra-abdominal pressure. Eur Spine J. 1999;8(5):388-95. doi: 10.1007/s005860050192. PMID: 10552322; PMCID: PMC3611203. https://pubmed.ncbi.nlm.nih.gov/10552322/
3. Harman EA, Rosenstein RM, Frykman PN, Nigro GA. Effects of a belt on intra-abdominal pressure during weight lifting. Med Sci Sports Exerc. 1989 Apr;21(2):186-90. PMID: 2709981. https://pubmed.ncbi.nlm.nih.gov/2709981/
4. Lander JE, Simonton RL, Giacobbe JK. The effectiveness of weight-belts during the squat exercise. Med Sci Sports Exerc. 1990 Feb;22(1):117-26. PMID: 2304406. https://pubmed.ncbi.nlm.nih.gov/2304406/ 
5. Reyna JR Jr, Leggett SH, Kenney K, Holmes B, Mooney V. The effect of lumbar belts on isolated lumbar muscle. Strength and dynamic capacity. Spine (Phila Pa 1976). 1995 Jan 1;20(1):68-73. PMID: 7709282. https://pubmed.ncbi.nlm.nih.gov/7709282/
6. Van Tulder MW, Jellema P, van Poppel MN, Nachemson AL, Bouter LM. Lumbar supports for prevention and treatment of low back pain. Cochrane Database Syst Rev. 2000;(3):CD001823. doi: 10.1002/14651858.CD001823. Update in: Cochrane Database Syst Rev. 2007 Jul 18;(2):CD001823. doi: 10.1002/14651858.CD001823.pub2. Update in: Cochrane Database Syst Rev. 2008 Apr 16;(2):CD001823. doi: 10.1002/14651858.CD001823.pub3. PMID: 10908512. https://pubmed.ncbi.nlm.nih.gov/10908512/
7. Kingma I, Faber GS, Suwarganda EK, Bruijnen TB, Peters RJ, van Dieën JH. Effect of a stiff lifting belt on spine compression during lifting. Spine (Phila Pa 1976). 2006 Oct 15;31(22):E833-9. doi: 10.1097/01.brs.0000240670.50834.77. PMID: 17047531. https://pubmed.ncbi.nlm.nih.gov/17047531/
8. Mazur LJ, Yetman RJ, Risser WL. Weight-training injuries. Common injuries and preventative methods. Sports Med. 1993 Jul;16(1):57-63. doi: 10.2165/00007256-199316010-00005. PMID: 8356377. https://pubmed.ncbi.nlm.nih.gov/8356377/
9. Fong SSM, Chung LMY, Gao Y, Lee JCW, Chang TC, Ma AWW. The influence of weightlifting belts and wrist straps on deadlift kinematics, time to complete a deadlift and rating of perceived exertion in male recreational weightlifters: An observational study. Medicine (Baltimore). 2022 Feb 18;101(7):e28918. doi: 10.1097/MD.0000000000028918. PMID: 35363215; PMCID: PMC9282110. https://pmc.ncbi.nlm.nih.gov/articles/PMC9282110/
10. Helms ER, Brown SR, Cross MR, Storey A, Cronin J, Zourdos MC. Self-Rated Accuracy of Rating of Perceived Exertion-Based Load Prescription in Powerlifters. J Strength Cond Res. 2017 Oct;31(10):2938-2943. doi: 10.1519/JSC.0000000000002097. PMID: 28933716. https://pubmed.ncbi.nlm.nih.gov/28933716/

Featured image: @steficohen on Instagram