I’ve been a fitness professional for almost two decades, so I’ve seen countless debates about weightlifting accessories. Should you wear a belt when squatting? Are gloves necessary or just for show? Do wraps and straps actually help or hinder progress?
In my journey from novice to coach, I’ve formed my own opinions about these tools, but I’ve also learned that what works for one person might not work for another.
Today, I’ll share insights on the most common weightlifting gear, explaining their purposes, benefits, and potential drawbacks to help you make informed decisions for your training.
Weightlifting Belts
Weightlifting belts are perhaps the most recognisable piece of lifting equipment in gyms across the UK. That thick leather strap wrapped around someone’s waist often signals they’re about to attempt something extremely heavy.
What Do Weightlifting Belts Actually Do?
Contrary to popular belief, a weightlifting belt doesn’t directly support your back. Instead, it gives your abdominal muscles something to push against when you brace. This increases intra-abdominal pressure, which creates a natural, supportive “cushion” around your spine during heavy lifts.
I’ve found that when used properly, a belt can help maintain proper form and potentially allow for heavier lifts on exercises like squats and deadlifts. The key phrase here is “when used properly” – simply wearing a belt without proper bracing technique won’t provide much benefit.
When Should You Consider Using a Belt?
In my experience, belts are most beneficial when:
- You’re lifting near your maximum capacity (typically above 80% of your one-rep max)
- Performing compound movements that place significant load on the spine (squats, deadlifts, overhead press)
- You’ve already developed good core strength and proper bracing technique without a belt
I don’t recommend belts for beginners who are still learning proper form, as they need to develop natural core strength and stability first. Using a belt too early might prevent you from learning how to properly engage your core muscles.
Choosing the Right Belt
If you decide a belt is right for you, here’s what to consider:
- Width: Standard powerlifting belts are 10cm wide all around, while Olympic weightlifting belts are typically narrower at the front for greater mobility.
- Thickness: Most quality belts range from 10mm to 13mm thick. Thicker belts offer more support but less comfort.
- Fastening mechanism: Prong belts (single or double) are adjustable but can be fiddly, while lever belts provide consistent tightness but require tools to adjust.
- Material: Genuine leather offers durability and support, while nylon belts provide more flexibility but less rigidity.
I personally prefer a 10mm single-prong leather belt for most of my heavy lifting sessions. It strikes a good balance between support and comfort, especially for longer training sessions.
Weightlifting Gloves
Weightlifting gloves are perhaps the most divisive accessory in the gym. Some swear by them, while others wouldn’t be caught dead wearing them.
The Case For Gloves
I’ve found gloves can be beneficial for several reasons:
- Preventing calluses and blisters: They provide a protective layer between your hands and the bar.
- Improving grip in sweaty conditions: The material can absorb moisture and maintain friction.
- Added wrist support: Many weightlifting gloves extend to the wrist, offering mild support.
- Comfort for high-volume training: During sessions with many reps, gloves can reduce hand fatigue.
For clients new to lifting or those who need their hands for professional reasons, I often recommend gloves as they make the transition to regular training more comfortable.
The Case Against Gloves
However, there are legitimate reasons many experienced lifters avoid gloves:
- Reduced tactile feedback: Gloves create a barrier between your hands and the bar, potentially diminishing your ability to “feel” the weight.
- Grip strength development: Using bare hands forces you to develop natural grip strength.
- Increased bar diameter: Gloves effectively make the bar thicker, which can make gripping more difficult for some exercises.
- Dependency: Some lifters become reliant on gloves and struggle when they forget them.
Finding Middle Ground
If you’re considering gloves, I suggest fingerless options with minimal padding for the best compromise between protection and feel. Alternatively, you might try chalk (if your gym allows it) as a less intrusive way to improve grip.
Wrist Wraps
Wrist wraps are fabric strips that wrap around the wrists to provide support during heavy lifts.
When properly applied, wrist wraps help keep your wrists in a neutral position during exercises that place stress on these joints. They’re particularly useful for:
- Heavy bench pressing
- Overhead pressing movements
- Front squats (in the rack position)
- Handstand push-ups and other gymnastic movements
I’ve found wrist wraps especially valuable when recovering from minor wrist discomfort or when training at high intensities that challenge wrist stability.
Proper Usage
The effectiveness of wrist wraps depends greatly on how you use them:
- Position the thumb loop at the base of your thumb
- Wrap around the wrist firmly but not so tight that it restricts blood flow
- Ensure the wrap covers the wrist joint but doesn’t extend too far up the forearm
- Tighten more for heavier lifts, less for moderate weights
I typically recommend using wraps only for your heaviest sets rather than throughout your entire workout. This approach provides support when needed while still allowing your wrists to develop natural strength during warm-up sets.
Potential Drawbacks
While wrist wraps can be beneficial, they’re not without potential downsides:
- Dependency: Overreliance can lead to underdeveloped wrist strength
- False confidence: They might encourage lifting weights that your joints aren’t ready for
- Improper form masking: They can sometimes hide technical flaws that should be addressed
Lifting Straps
Lifting straps are fabric or leather loops that wrap around your wrists and the barbell to reinforce your grip.
When Straps Make Sense
In my training experience, straps serve a specific purpose: allowing you to train muscles beyond the point where your grip would normally fail. They’re most valuable for:
- Heavy deadlift variations where grip is the limiting factor
- High-volume pulling movements (rows, pull-downs)
- Training after grip-intensive sessions when hands are already fatigued
- Rehabilitation scenarios where grip strength is compromised
Different Types of Straps
You’ll encounter several varieties of lifting straps:
- Lasso straps: The most common type, featuring a loop for your wrist and a tail that wraps around the bar
- Figure-8 straps: Provide the most secure connection to the bar, ideal for maximum deadlifts
- Closed-loop straps: Typically used in Olympic weightlifting, allowing for quick release
I personally prefer lasso straps for most training as they offer a good balance of security and versatility across different exercises.
The Grip Strength Debate
The most common criticism of straps is that they prevent the development of grip strength. This is a valid concern, but I take a pragmatic approach:
- Use straps only when necessary (typically for your heaviest sets or highest volume work)
- Include dedicated grip training in your programme if using straps regularly
- Consider alternating strapped and unstrapped sets to develop grip while still overloading target muscles
Knee Sleeves and Wraps
Knee support comes in two main forms: neoprene sleeves and more rigid wraps. They serve different purposes and suit different training styles.
Knee Sleeves
Neoprene knee sleeves provide compression and warmth to the knee joint. I’ve found them beneficial for:
- Keeping joints warm between sets
- Providing proprioceptive feedback during squats and lunges
- Offering mild support for those with previous minor knee issues
- Adding confidence for lifters concerned about knee health
Sleeves are generally appropriate for most recreational lifters and can be worn throughout an entire training session without issue.
Knee Wraps
Knee wraps are more specialised and typically used by powerlifters. They:
- Provide significant compression when wrapped tightly
- Store elastic energy that can increase squat performance
- Offer substantial joint support during maximal efforts
- Alter squat mechanics (which can be both positive and negative)
I only recommend wraps for competitive powerlifters or those lifting extremely heavy weights, as they significantly change the feel of the squat and can mask mobility issues if used too frequently.
Lifting Chalk
Before turning to gloves or straps, I often suggest trying lifting chalk. This simple magnesium carbonate powder:
- Absorbs moisture from hands
- Increases friction between skin and bar
- Doesn’t change the feel of the bar like gloves
- Allows development of natural grip strength
Many commercial gyms prohibit loose chalk due to the mess, but liquid chalk formulations offer a cleaner alternative that many facilities tolerate.
Making the Right Choices for Your Training
After discussing all these options, you might be wondering which ones are right for you.
My advice is simple – Consider your training goals and go from there:
- Strength competitors: Belts, wraps, and occasional strap use make sense for maximal performance
- Bodybuilders: Straps can help maintain tension on target muscles when grip would otherwise fail
- General fitness: Minimal gear is often best, focusing on technique and progressive overload
- Rehabilitation: Supportive gear can be valuable when returning from injury (under professional guidance)
I always recommend beginning with as little gear as possible and introducing items only when there’s a clear need. This approach ensures you develop fundamental strength and technique without becoming dependent on equipment.
If you do decide to purchase lifting gear, invest in quality items rather than accumulating numerous cheap options. A single well-made belt will outlast several budget versions and provide better support.
Tools, Not Crutches
Throughout my fitness career, I’ve come to view weightlifting accessories as tools that serve specific purposes rather than essential requirements. The most important factors in training success remain consistent effort, proper technique, and intelligent programming.
Whether you choose to train with or without supportive gear is ultimately a personal decision based on your goals, physical needs, and preferences. What matters most is that you understand the purpose of each item and make informed choices that support your long-term development.
Remember that even the most advanced lifting gear can’t replace the fundamentals: proper form, progressive overload, adequate recovery, and consistent effort. These principles, rather than any particular piece of equipment, are what truly drive results in the weight room.