When and why to train with a weight lifting belt

You know them well. They walk around in typical bodybuilding attire. Tight sleeveless shirts that are as thin as a string at the back. Roaringly throwing weights around after apparently watching a DVD of Ronnie Coleman (“yeah buddy, lightweight!”). Furthermore, no matter what training is on the schedule for the day, throughout the entire session, they always wear a weightlifting belt. “Of course, you wear your belt on the treadmill. Imagine that pretty lady next to you not seeing that you’re a bodybuilder or powerlifter!”.

In some cases, I even suspect some of them of using the weightlifting belt as a corset to be able to wear that tight shirt without a bulging belly showing underneath.

A survey conducted by the Mayo Clinic among 352 people who engage in recreational strength training revealed that a significant portion of the 94 people who use a weightlifting belt do so improperly or at improper times [1].

Why Wear a Weightlifting Belt

There are proponents and opponents in the debate on whether to wear a weightlifting belt. Therefore, the Mayo Clinic survey also asked why the belt was worn or not worn (table 2) or not (table 3).

To my surprise, there are as many as four people out of 182 who wear or have worn a weightlifting belt during training who actually admit to doing so because “it looks good”. Not that it surprises me that they exist, after all, that was my premise, but that they openly admit it.

However, it is clear that the vast majority wears the belt to prevent injuries.

Wrong Exercise, Insufficient Weight

I only use the belt when I really think I need it. So you won’t see me wearing a belt while I’m isolating biceps or doing pull-ups for my back. I only wear the belt on days when, for example, I’m training back (including trapezius) and legs. During those workouts, the weightlifting belt only comes out of the bag when the weight really starts to go up.

For example, when deadlifting, the belt only goes on after one or two sets with “lighter” weights. By lighter, I mean the weight with which I can still do 8-10 or more repetitions. Only when it gets ‘really’ heavy does the belt go on. This way, you train the smaller muscles in the lower back until you reach the weight that may put too much pressure on the lower back. Only then does the belt come into play. However, in practice, many seem to think differently in both respects.

According to the Mayo Clinic survey, a whopping 51% of belt wearers reported using the belt for every set of certain exercises regardless of the weight, even when it was light. Only 24% indicated using the belt only for the heaviest attempts.

Also, regarding exercises, the choice for the belt did not seem entirely logical. Squats and deadlifts were logically mentioned, but so were bench presses, and the researchers did not understand why a belt would help with those. Some people even used the belt for all exercises with free weights and machines, while there was actually one who wore the belt even during cardio (probably one of the four who thought it looked good). The example in my introduction, as I have experienced it myself, was therefore also found in the survey.

Many belt users were found to utilize belts during inappropriate situations such as lifting light loads or during exercises that do not typically stress the trunk musculature. Based on these findings, we suggest that specific educational interventions be developed at health and fitness facilities to help provide a foundation for more informed decision-making regarding weight belt use

Thirty-two percent of users reported routinely using a weight belt for all free weight and machine exercises at all loads (including biceps curls, dumbbell flies, and leg press), and 1 individual even utilized a belt during cardiovascular exercises.

Finny, S.B. , Mayo Clinic, Rochester

Wearing a Weightlifting Belt When Necessary

The logic behind not wearing it unnecessarily is that without the belt, you train the smaller stabilizing muscles as long as the risk of injury is considered low. By immediately wearing the belt, it takes over the function of these stabilizing muscles (partially), making them weaker.

This idea was confirmed in a study among baggage handlers of an airline where the effects of wearing or not wearing a weightlifting belt during work were examined [2]. After eight months, the difference in injuries and sick days between employees who wore the belt and those who didn’t was assessed. There was no difference. However, there was a difference between people who stopped wearing the belt during the study period and the others (who either wore it the whole time or not at all). Those who initially wore the belt and stopped during the study period (finding it uncomfortable or too warm) had more injuries and were more frequently absent due to back complaints.

Groups with participants who wore the belt for a while then discontinued its use had a higher lost day case injury incident rate than did either the group receiving training only or the control group.

C.R. Reddel, Texas A&M University

“Weightlifting Belt Doesn’t Work”

The strangest aspect of the weightlifting belt is the significant difference between its perceived value by users in practice and by researchers. The added value of the belt (even in “the right circumstances”) is difficult, if not impossible, to demonstrate in studies.

In the study among baggage handlers, no difference was seen in injuries and absenteeism between people who wore a belt and those who didn’t [2]. But even in other studies, the added value could hardly be demonstrated when it comes to injury prevention or performance improvement [3-18]. However, I will delve into this in a separate article.

Conclusion

The main point here is that if the belt has any merit, it is only when used in the right exercises and with the right load.

When you put on the belt is personal, of course. At what weight and number of repetitions you do this, you should assess yourself because only you can determine if the load is heavy enough to wear a belt. However, wearing your belt while cycling suggests that you use it more as a fashion accessory than as a tool.

References

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2. Reddell CR, Congleton JJ, Dale Huchingson R, Montgomery JF. An evaluation of a weightlifting belt and back injury prevention training class for airline baggage handlers. Appl Ergon. 1992 Oct;23(5):319-29. PubMed PMID: 15676878.
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12. MCGILL, S.M., R.W. NORMAN, AND M.T. SHARRATT. The effect of an abdominal belt on trunk muscle activity and intra-abdominal pressure during squat lifts. Ergonomics 33:147–160.1990.
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15. SPARTO, P.J., M. PARNIANPOUR, T.E. REINSEL, AND S. SIMON. The effect of lifting belt use on multi-joint and load bearing during repetitive and asymmetric lifting. J. Spinal Disord. 11:57–64.1998.
16. THOMAS, J.S., S.A., LAVENDER, D.M. CORCOS, AND G.B.J. ANDERSSON.Effect of lifting belts on trunk muscle activation during a suddenly applied load. Hum. Factors 41:670–676. 1999.
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