Should Women Use a Lifting Belt — And When?

Inside our Women Who Lift Weights Facebook group, one of the most common questions I see is about lifting belts. Should you use them? When should you start? And how do you know when to use them in your training?

Whether you're new to strength training or a seasoned lifter, the belt question is common—and sometimes controversial. Especially for women who lift, it's important to know why, when, and how to use this tool safely and effectively.

In this post, we’ll cover:

• The purpose and benefits of a lifting belt

• When it’s appropriate to start using one

• How to use it correctly

• Mistakes to avoid

• My practical advice for female lifters

What Is a Lifting Belt — And Why Use One?

A lifting belt is a supportive strap worn around your waist. Its main functions are:

• Increase intra-abdominal pressure – stabilizing your spine under heavy loads

• Provide proprioceptive feedback – a physical reminder to brace your core

• Add stability and safety – especially during heavy squats, deadlifts, and overhead lifts

⚠️ But remember: a belt isn’t a shortcut. It supplements your strength — it doesn’t replace proper breathing, bracing, and core development.

When Should You Start Using a Belt?

Here are general guidelines I share with women who lift:

1. When the load is heavy enough
   Around 70–80% of your 1RM on compound lifts is where belts start making a real difference.

2. Once your form and core strength are solid
   Don’t use the belt to mask weaknesses. Learn to brace and breathe first.

3. During heavy or max-effort training
   Belts are most useful in strength blocks, testing phases, or low-rep heavy sets.

4. When you want extra support
   If you feel your back is overly taxed in high volume phases, the belt can reduce strain.

How to Use a Belt Correctly

1. Position it at your natural waist, over your lower ribs.

2. Take a deep diaphragmatic breath into your belly.

3. Brace your trunk/core like you are going to be punched and use the belt to reinforce it to create pressure.

4. Maintain that brace throughout the rep, and reset between sets.

Common Mistakes Women Make with Belts

• Wearing it too early – relying on it before developing good bracing habits.

• Using it too loose – if it’s not snug, it won’t help.

• Over-relying on it – skipping core work just because you have a belt.

• Belting for everything – belts are tools for heavy compound lifts, not for bicep curls.

Final Thoughts

For women who lift weights, a belt is a valuable tool — when used at the right time and for the right reasons. Build your foundation first, then add the belt as a way to enhance your lifting, not replace your fundamentals.

If you’re serious about strength, you’ll likely benefit from one once your training gets heavier. But always remember: your breath, your brace, and your body come first.

Watch the Full Breakdown 🎥

I dive deeper into this topic in my YouTube video below. Check it out for a full walkthrough of how and when to use a lifting belt in your training:

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