When and Why to Use a Lifting Belt

One of the most common questions I get at Axis Strength Training is: As a new athlete, when should I start wearing a lifting belt? This is a great question, and I recently covered it in a podcast as well. Let’s dive into the purpose of a lifting belt and when you should consider using one in your training.

Why Wear a Lifting Belt?

A lifting belt is designed to enhance a lifter’s ability to maintain a strong, stable core—what we often refer to as "bracing"—during near-maximal lifts. It is not meant to act as a back brace. Instead, it serves as a tool to support an already strong core, helping to create greater stability during compound movements such as the back squat and deadlift.

For example, a lifter may start using a belt when they’ve reached a high level of strength and their core stability becomes the limiting factor in their lifts. The belt helps reinforce their bracing technique, allowing them to generate more intra-abdominal pressure and lift heavier weights safely.

When Should a New Lifter Use a Belt?

If you're just starting out, it's best to focus on building a solid foundation of strength before introducing a belt. In my opinion, new lifters should train consistently for at least a year or two before considering one. A belt is meant to enhance core stability, not compensate for a weak core.

During your first year or two in the gym, prioritize learning how to breathe and brace properly while performing lifts. Focus on developing core strength through compound movements such as squats, deadlifts, and overhead presses. Once you’ve built a strong base and understand proper bracing mechanics, you can start incorporating a belt for heavy lifts.

How to Properly Use a Lifting Belt

Once you’ve reached the point where a belt is beneficial, it’s important to use it correctly:

1. Positioning – The belt should sit around your belly, just above your hips—not too high or too low.

2. Breathing and Bracing – Before lifting, take a deep breath in through your mouth, push air down into your belly, and press outward against the belt in a 360-degree fashion around your midsection. This creates intra-abdominal pressure, reinforcing trunk stability.

3. Breath Control During the Lift – Hold your breath through the lift and exhale once the rep is complete. If performing multiple reps, reset your breath before each repetition to maintain stability.

Building Strength Without Dependence on a Belt

Even as you become a more advanced lifter, I recommend cycling in beltless training to maintain core strength and avoid over-reliance on the belt. Your core should remain strong on its own, with the belt serving as an enhancement rather than a crutch.

Now, go train hard, build strength, and bring someone along for the ride!