Buzz
If you're dedicated to barbell training, eventually you'll find that a weightlifting belt becomes an essential tool. While belts don't directly prevent injury as some people think, they do help you lift heavier weights. This translates to being able to squat and deadlift more, thereby boosting your strength. For many seasoned lifters, belts are a key piece of equipment. We have an informative guide here that explains what belts are for, how they function, and who benefits from using them. But after grasping the basics, you'll likely still have some questions. Let's explore further.
Just so you know, here's the quick response to which belt I wear: I have two that I absolutely love. My go-to leather belt is a Pioneer cut, featuring offset holes, a 3-inch width, and 10mm thickness, all in maroon suede. I've had this belt for about five or six years, and it’s still in perfect condition. My second belt is a velcro option from 2Pood, 4 inches wide. I don’t use it much these days since the velcro is starting to wear, but it has sentimental value—it's signed by Kate Vibert after she clinched the silver at the 2020 Olympics, so it’s a keeper for sure.
When is the right time to invest in a weightlifting belt?
Each coach has their own take on when a new trainee should invest in a lifting belt. Some may require you to lift a specific weight or show a particular level of skill with the major lifts first. However, the reality is, there’s no universally accepted boundary between those who need a belt and those who don’t. A belt is a tool that anyone can incorporate into their training, no matter where they are in their lifting journey. It won't replace the need to learn how to brace, so it's wise to master bracing techniques first. But a belt can assist in learning proper bracing, as you can feel your abdomen pressing against it when you get it right.
In my view, if you’re contemplating whether it’s time to get a belt, it likely is. Many of the high-quality leather belts need to be ordered online, and some may take several weeks to arrive, meaning you might not actually receive it until a month or two after you decide you’re ready. So, you may want to place your order sooner rather than later.
What type of weightlifting belt should you choose?
If you search for “weightlifting belt” online, you'll find an overwhelming number of results, many aimed at gym-goers who are more interested in looking trendy than understanding what a belt actually does. To clear up the confusion: there are only a handful of belt types that strength sport athletes typically use.
A velcro belt
To begin with, there's the 4-inch velcro belt. I’m starting here because it’s an affordable and versatile option, easier to adjust and wear than leather belts, which we’ll discuss later. I own one from 2Pood, a well-known brand among Olympic weightlifters and CrossFit enthusiasts. These belts are 4 inches wide, feature a velcro strap for fastening, and include a locking mechanism around the strap, preventing it from opening even if the velcro wears out mid-lift. The velcro may degrade over time, though mine endured more than three years of frequent use before showing any signs of wear.
By the way, velcro belts aren't just for Olympic lifts. They're also great for heavy squats and deadlifts. These belts typically range in price from $30 to $70, depending on the brand and any additional features, like custom colors.
A leather single-prong belt
Next, we have leather belts with a traditional buckle. These resemble oversized versions of the belts you'd wear with your pants, typically 3 or 4 inches wide, and made from thick leather, usually between 10 and 13 millimeters in thickness. The buckle is huge to match. (When I received my first belt, I found it amusing and couldn't imagine wearing it outside. Now, I simply view it as standard gym gear.)
Double-prong belts are another option, which may look stylish, but they can be quite frustrating to use. Remember, you’ll need to remove or adjust the belt between sets. The second prong doesn’t add any extra security, but it does make fastening the belt more of a hassle.
Along with my velcro belt, I also own a single-prong leather belt, specifically a Pioneer cut with offset holes. This design allows for finer adjustments, offering 1/2-inch increments rather than the usual 1-inch gaps between holes.
A leather lever belt
If you prefer something other than a buckle, a lever belt might be a great choice. Instead of inserting a buckle prong into your chosen hole, you use a screwdriver to place the lever in the desired hole in the belt. Then, you simply snap the lever shut to secure it, and release it when you’re ready to remove the belt. The satisfying 'pop' of opening the lever after a heavy lift is a fun bonus—just watch this clip of Jessica Buettner to see what I mean. (I don’t own a lever belt myself, but I admit I’m a little envious of those who do.)
These lever belts come in the same standard sizes as good single-prong belts: either 3 or 4 inches wide, and usually 10 mm or 13 mm thick. Pioneer, the same brand behind my adjustable prong belt, also offers an adjustable lever that lets you adjust the tightness without needing a screwdriver to remove the lever. (Pioneer isn’t sponsoring me, by the way—I just really appreciate their adjustable designs.) For an example of a fixed lever design, Inzer’s Forever lever is a well-known and durable option.
Leather belts, whether prong or lever, tend to cost more than velcro options. You can expect to pay anywhere from $100 to $150, with thicker belts typically being more expensive. (Again, custom colors and designs will push the price up.)
How to select the correct size
Your waist measurement will indicate the appropriate belt length for you, so refer to the sizing chart on the belt company's website to choose the right size. If you fall between two sizes, think about whether you expect to gain or lose weight over time. For instance, if you're planning on losing weight, you might want a belt that will still fit if you slim down a bit. On the other hand, gaining muscle mass as you get stronger is typical, and you may want extra room to grow without needing to buy a new belt.
When it comes to width, 4 inches is the standard. (In competitions, the maximum allowable width is usually 4 inches for powerlifting and 12 centimeters, or 4.7 inches, for weightlifting.) When I was a beginner, I was advised that nearly everyone prefers a 4-inch belt for squats, but some prefer a 3-inch belt for deadlifts. I opted for a 3-inch belt, and it works well for both exercises. Others like the 4-inch for both, but position it higher on their waist for deadlifts. If you’re uncertain, see if you can borrow a belt to try it on first.
Next, if you’re considering a leather belt, you’ll need to decide between a 10 millimeter or 13 millimeter thickness. If you’re unsure, go with the 10 mm. Thirteen millimeters is extremely thick, and many find it too stiff, particularly around the edges. If you’re large and very strong, the 13 mm might be necessary, but you’ll probably discover that need through experience. If you’re reading this, the 10 millimeter is likely the better option for you.
My top choices for each type of belt:
Velcro locking belt: 2Pood straight weightlifting belt
Leather single-prong: Pioneer Cut 10 mm
Leather lever: Inzer Forever lever 10 mm
Which weightlifting belts should you steer clear of?
Are there weightlifting belts that you shouldn’t purchase? It’s safe to say that some definitely shouldn’t be on your list:
Double prong belts tend to be more complicated to open and close, and they don’t offer any greater strength than a single prong. If you're looking for a buckle, the majority of lifters will prefer a single prong style.
Velcro belts without a locking mechanism can unexpectedly open during a lift. Opt for belts with a reliable locking feature that secures the strap, like the ones made by 2Pood or Gymreapers.
Tapered belts that are wide in the back and narrow in the front were once favored by Olympic weightlifters. However, they have become less popular recently, with velcro belts largely taking their place. Many tapered belts online are of subpar quality, marketed to people aiming to look stylish at the gym. While they might serve as a fashion statement, I wouldn’t recommend them as the top choice. Still, if you have one, there’s no harm in using it. It should work fine.
Inexpensive weightlifting belts (like the $20 ones you can find on Amazon) may not be as durable or perform as well, but they’re not necessarily terrible. If you're unsure whether a belt is even necessary, I wouldn’t fault you for starting with an affordable one and upgrading later.
With the information you now have, you’re ready to choose a belt that suits your needs. A locking velcro belt or a 10 millimeter straight leather belt would be the ideal choice for most individuals, depending on what you prefer. As for whether you prefer a sleek black design or something more custom like a sequin pattern, that’s entirely up to you.
