Do you need a (weight) training belt?

When you're just starting out with weight training, there are many things you wonder about when you look around the center at all the other people training. For example, you see many people using a (weight) training belt for various exercises.

If you've never been to a gym before and don't know anything about weight training, it can be difficult to understand what you're using a machine for. training belt But we're going to change that now. Because we're going to take a closer look at the advantages and disadvantages of using a training belt, and how to use the training belt correctly if you decide to use this tool.

Should everyone have a training belt?

When you're new to weight training, there are many things you might wonder about when you see the others at the gym. One of the tools that often catches your eye is the training belt that many people use during certain exercises.
If you've never worked out before and don't know much about weightlifting, it can be difficult to understand what a weight training belt actually does. We'll now explain that to you. We'll go over both the advantages and disadvantages of a weight training belt and explain how to use it correctly if you choose to use one.

Is a training belt necessary for everyone?

First of all, it is important to state that a training belt is not a requirement for weight training. Many people mistakenly believe that a belt is a necessity to avoid injuries – especially during heavy exercises such as squats, deadlifts and overhead presses. This is not true. It can even be an advantage to not use a belt, especially if you have just started weight training. We will come back to why this is so later.

How does a training belt work?

The purpose of a training belt is to increase intra-abdominal pressure, which means it helps stabilize the body during heavy lifting. When doing exercises that require a stable core, it is important to brace your abs and lower back. This reduces the risk of injury and increases your ability to lift heavier weights.
Many people think that the belt should be extremely tight, but that's not the point. The belt should give your abs something to push against, and this is best achieved by having it tight, but not so tight that it feels like a corset. When it's properly fitted, you can push your abs out against the belt, which increases stability and allows you to lift heavier weights. In fact, intra-abdominal pressure can increase by up to 25%, meaning that in some exercises like squats, you can lift 5-15% more than without a belt.

Advantages and disadvantages of using a training belt

As mentioned, a training belt is not necessary, but there can be both advantages and disadvantages to using one. Your choice should depend on what suits you and your training goals best.

Benefits of exercise belts:

Lift heavier weights: The increased intra-abdominal pressure provides better stability, allowing you to lift heavier weights, which promotes muscle growth and strength.
Reduces the risk of back injuries: Increased stability in your core reduces the risk of back injuries during heavy lifting.
Better body control: A training belt helps you feel if your body is moving incorrectly, which can prevent overextending your back during exercises like overhead presses.
Increases specific training for competition: If you participate in sports such as powerlifting or weightlifting where training belts are used during competitions, training with a belt can help improve your performance.
Keeps the lower back warm: The belt can help keep the heat around the lower back, which can reduce the risk of injury.

Disadvantages of exercise belts:

Potentially inhibited core development: There is a perception that a training belt can weaken the development of the abdominal and lower back muscles because the belt provides support. Although some studies show that the muscles in the core can become stronger with a belt, you can also develop a different recruitment pattern in the abdominal muscles. This means that the muscles work differently when you do not use a belt.
Stability problems without a belt: If you always train with a belt, it can lead to problems creating stability when you one day have to lift without it.
Increased blood pressure: Belt training can increase blood pressure due to the higher intra-abdominal pressure. This can be a problem for those with high blood pressure.

How to best use a training belt?

If you choose to use a training belt, it is important to use it strategically to minimize the negative effects. Many people tend to use the belt all the time, but this is not necessary. It should only be used for exercises where you really need it, such as squats, deadlifts and overhead presses.
Additionally, there is no need to use the belt during warm-up sets or lighter weights. A good rule of thumb is to only use the belt for sets that are above 85% of your 1RM. This way you get the benefits of the belt during the heavy lifts, but let your muscles work freely with lighter weights and build the necessary stability without a belt.

Conclusion

A training belt is not a fashion accessory, although many people use it as such throughout their training. It is a tool that can optimize your training if used correctly. To get the most out of it, you should only use the belt when there is a real need, and avoid making it a permanent part of all your training routines.