Women Who Lift Weights

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 one? When should you start? And how do you know if it is actually helping your training?

Whether you are new to strength training or already lifting heavy, the belt question can be confusing. Especially for women who lift, it is important to understand why, when, and how to use a belt properly.

What Is a Lifting Belt — And Why Use One?

A lifting belt is a supportive strap worn around your waist. Its main purpose is to help you create more pressure and stability through your trunk when lifting heavier weights.

• Increases intra-abdominal pressure to help stabilize your spine under load.
• Provides feedback so you can feel where to brace.
• Adds support during heavy squats, deadlifts, and overhead lifts.

But remember: a belt is not a shortcut. It does not replace proper breathing, bracing, technique, or core strength.

When Should You Start Using a Belt?

Here are the general guidelines I give to women who lift:

1. When the weight is heavy enough

A belt usually starts to make sense around heavier working sets, roughly 70–80% of your one-rep max on big compound lifts.

2. Once your form is solid

Do not use the belt to hide poor technique. Learn how to brace, breathe, and control the lift first.

3. During heavy or lower-rep strength work

Belts are most useful during strength blocks, testing phases, heavier sets, or lower-rep compound lifts.

4. When you want extra support

If your back feels overly taxed during heavier training phases, a belt can help you feel more supported and stable.

How to Use a Belt Correctly

1. Position the belt around your natural waist, usually over the lower ribs and upper abdomen.
2. Make it snug, but not so tight that you cannot breathe into it.
3. Take a deep breath into your belly and sides.
4. Brace your trunk like you are about to be punched.
5. Push your core into the belt to create pressure.
6. Reset your breath and brace between reps or sets as needed.

Common Mistakes Women Make with Belts

• Wearing it too early before learning how to brace properly.
• Using it too loose so it does not give you enough feedback or support.
• Over-relying on it and skipping core strength or technique work.
• Using it for everything instead of saving it for heavier compound lifts.

Final Thoughts

For women who lift weights, a belt can be a valuable tool when used at the right time and for the right reasons.

If you are lifting heavier, training squats or deadlifts seriously, or working toward strength goals, you will likely benefit from using one eventually.

But always remember: your breath, your brace, and your body come first.

Watch the Full Breakdown

I dive deeper into this topic in the YouTube video below. Watch it for a full walkthrough on when and how to use a lifting belt in your training.