Is Weightlifting Gear Worth It? How to Pick the Best Gear

It has long been said that to do the job right you need the proper tools. Weight training is no exception, with exercise equipment being the tools needed to add muscle, trim body fat, increase strength and improve overall fitness.

While some equipment, such as dumbbells, barbells, weight benches, and free weights are essential, there are others that are generally regarded as optional. Examples include weightlifting belts, wrist wraps, weightlifting gloves, and other such things holistically referred to as weightlifting gear.

To be sure, there are weightlifters who wouldn't think of going through a workout without a weight belt or a knee sleeve, convinced that performance and safety would be negatively affected without them. Some will even say that their performance is affected by the type of shirt they wear while lifting.

But there are others who are just fine sticking with "the basics," having never worn a pair of weightlifting-specific shoes or used wrist wraps and have found no reason to proceed otherwise.

With that in mind, here is a look at the most popular weightlifting gear, with a focus on the role each plays and circumstances where they could prove beneficial.

Weightlifting Shoes

The first thing to take to heart is that it is important to wear the correct type of shoe for all fitness activities. Weightlifting shoes differ from running shoes in that they have an elevated heel, which promotes proper posture while lifting. They also feature a hard sole, which maximizes force during the lift and helps keep the body stable.

Those two factors can be especially important while doing Olympic-style lifts, the snatch, and the clean and jerk, or heavy lifts such as the deadlift and the squat. The cushion found in a running shoe makes rolling an ankle more likely due to movement that can occur when pushing the foot against a soft sole during heavy lifting.

Most weightlifting shoes also have a strap that can be tightened to keep the foot in place, which also reduces the possibility of ankle or knee injuries.

For the most part, weightlifting shoes are for the powerlifting crowd, but they certainly can be beneficial for anyone looking to maximize their safety and lifts.

How To Pick The Best Weightlifting Shoe

What should you consider when picking out a pair of weightlifting shoes? Here are a few factors.

• Heel Material: Weightlifting shoes typically have a flat and firm sole, which provides a stable base for lifting. The heels are typically made from plastic, wood, or leather. Plastic is typically more durable. Wood is more old school. Some people think the wood or leather heels give lifters a better feel of the floor.

• Heel Height: The heel height of weightlifting shoes can vary from 0.6 inches to 1.3 inches. Higher heel shoes are generally better for Olympic lifts and squats as they allow for greater ankle mobility and an upright torso. However, if you prefer a more natural feel or if you are doing deadlifts, a lower heel may be preferable.

• Material: Weightlifting shoes are usually made of leather or synthetic materials. Leather shoes are more durable and provide better support, but they can be more expensive. Synthetic shoes are generally more affordable and lighter, but may not last as long.

• Straps: Many weightlifting shoes come with a strap along the upper part of the tongue. This helps with ankle stability. Some shoes offer a second strap around the lower part of the tongue or mid-foot. 

Knee Sleeves/Wraps

Knee sleeves and wraps provide support or protection for a previous injury. By compressing on the knee, they limit patella movement, which promotes stability. They also increase blood flow and help reduce pain and swelling.

Sleeves and wraps are not a substitute for a knee brace, so they should not be used if the knee is unstable. The benefits can sometimes be more psychological than anything else for someone who has had minor knee issues. Sometimes that is enough to give the individual the confidence to "get after it" in the weight room.

Wrist Wraps/Straps

Wraps and straps are two different things. Wrist wraps are similar to knee wraps in that their primary purpose to provide added support for someone who has had a wrist injury in the past.

Wrist straps are used to be able to lift more weight than can be controlled and lifted with just your hands. One end of the wrap goes around the wrist, with the other end wrapped around the barbell. This allows secure contact that prevents the hands from slipping off the bar during heavy lifting.

Some fitness experts are against the use of wrist straps because of the negative effect it has on improving one's grip. A strong grip is a key element to lifting heavier weights, and the best way to improve one's grip is to keep asking it to handle more pressure and weight.

Weightlifting Gloves

Lifting gloves are typically fingerless gloves with padded palms that protect the soft part of the hand, keep the hands from sweating, and prevent the buildup of calluses. As is the case with straps, the use of gloves limits the ability to build a stronger grip.

However, there is something to be said for having a sure grip on the bar when completing such lifts as a deadlift. If sweaty hands are a problem when working out, gloves could be the answer.

For most people, the one clear advantage of using lifting gloves comes in the prevention of blisters. Even a small blister can put a limit on how much you can do in the weight room, and, in extreme cases, blisters can keep you from working out until they heal.

Weightlifting gloves also can provide added wrist support, so for some, they could be a better option than wrist wraps due to the added benefits of protecting the hand.

What to Consider When Selecting Weightlifting Gloves

Choosing the right weightlifting gloves can help improve your grip, protect your hands, and provide comfort during your workout. Here are some things to consider when choosing weightlifting gloves:

• Material: Weightlifting gloves are typically made of leather, synthetic materials, or a combination of both. Leather gloves tend to be more durable, while synthetic gloves can be more flexible and breathable. 

• Fit/Coverage: The fit of the gloves is important to ensure that they provide the right amount of support and protection. Make sure the gloves fit snugly without being too tight, as this can restrict blood flow and limit movement. You can also choose between full-finger coverage or fingerless. 

• Padding: Some weightlifting gloves come with extra padding to protect your hands from calluses and blisters. If you're prone to these issues, look for gloves with more padding.

• Grip: The gloves should provide a good grip on weights, bars, and other equipment. Look for gloves with textured or rubberized palms to ensure a secure grip.

• Breathability: If you tend to sweat a lot during your workouts, look for gloves with breathable materials to help keep your hands dry.

Weightlifting Chalk

Chalk is an alternative to gloves for those who have problems with sweaty hands or with having the bar slip out of their hands.

Chalk provides friction because it reduces the moisture in the hands. It is a better option than gloves for those who want to feel the bar in their hands. Using chalk can become a habit, with the bar not feeling good in your hands without it. If excessive hand sweating isn't an issue, chalk is something that most weight lifters can do without.

How to Choose the Best Weightlifting Chalk

When it comes to choosing the right weightlifting chalk, there are a few factors to consider:

• Texture: The texture of the chalk is important as it affects how it adheres to your skin. Some people prefer a finer texture, while others prefer a coarser texture. It's worth trying out different types of chalk to see what works best for you.

• Dustiness: Some types of chalk are more dusty than others, and this can affect the cleanliness of your gym or workout space. If you're concerned about dustiness, look for chalk that is specifically marketed as low-dust.

• Grip: The main reason for using chalk in weightlifting is to improve your grip. Some types of chalk are better at enhancing grip than others. It's worth trying out different types of chalk to see what works best for you.

Weightlifting Belts

Most people have a picture of what a weightlifting belt looks like: The wide, adjustable, leather strap that wraps around the waist and gives that broad shoulder, narrow waist look. But what does it actually do?

Primarily, a lifting belt provides additional support for the lower back during heavy lifts, such as squats and deadlifts. With that, they tend to be used far more than they actually need to be used.

Generally speaking, weightlifting belts are recommended for anyone lifting over 80 percent of their maximum during squats and deadlifts, two exercises that can put a strain on the lower back and core muscles. For other lifts, such as the bench press, there is no real benefit to wearing a belt.

There are those who are against the use of lifting belts entirely. They point to the fact that these belts take away from the ability to strengthen the core during the exercise and can even reduce core strength if relied upon too much. Unless someone had a previous back issue that concerns them, or lacks adequate core strength, a lifting belt is something many lifters can do without.

How to Select the Best Weightlifting Belt

A weightlifting belt can be a useful tool in the gym. When used correctly, a belt can help you break through a plateau and lift heavier weights. A belt isn’t for every gym-goer, though, and it cannot correct bad form. To get the most out of weightlifting belt, choose the right one and learn how to use it properly. 

A weightlifting belt is a wide belt used when lifting heavy weights. They come in a few different types, styles, and materials. It is not the same thing as a weight belt, which is used to add weight to the body and make exercises more challenging. The purpose of a weightlifting belt is ultimately to allow you to lift heavier weights. 

How Does it Work?

When you lift correctly, during a squat for instance, you take a deep breath and engage the abdominal muscles to make them rigid. This creates intra-abdominal pressure supports, cushions, and takes pressure off the lower back. 

A belt, when used properly, allows you to lift more weight by increasing this intrabdominal pressure and decreasing pressure on the lower back. It adds to the effect you create by using good form and engaging your core during a lift. 

Why Should You Use a Belt When Lifting? 

It’s important to understand that a weightlifting belt is not designed to protect you from injury or to correct bad form. The only goal is to use it to support good form to make heavier lifts. If you or a client is serious about lifting or has hit a plateau, a belt may help. 

Who Should Not Use a Weightlifting Belt? 

A belt is not a good tool for everyone. Talk to your doctor, or have your personal training clients check with theirs, before using a weightlifting belt. People with certain medical conditions should not use a belt. For instance, the added pressure of the belt can exacerbate high blood pressure. 

No one should use a belt before developing good lifting form, especially with heavy weights. It’s a mistake to think you can rely on the belt to protect you from bad form or prevent injuries. Beginners should focus on form and building ab strength before using a belt. Also, if you don’t do big compound movements like squats and deadlifts, there’s no benefit in using a belt. 

How to Select the Best Weightlifting Belt Based on Lifting Type

When it comes to the type of lifting, there are two main categories for belts: 

• Weightlifting. A weightlifting belt is narrower in the front and thicker in the back (about four inches). The back is often padded. This is the best choice for doing Olympic lifting, CrossFit, or bodybuilding. 

• Powerlifting. Powerlifting belts are designed chiefly for heavy squats and deadlifts. These belts are about four inches wide all the way around. The additional width on the abs is important for supporting very heavy lifts. 

Check out this guide to powerlifting for beginners to learn more about the sport.

Choose a Belt Style – Lever Belt vs. Prong Belt

Once you have narrowed down the options by lifting type, you have another choice: fastener type. A prong closure is just like a normal belt. In lifting belts, you’ll find single and double prongs. A lever belt uses a lever to tighten and secure the belt. 

As with standard belts, a prong design allows you to adjust the fit but only between the predetermined holes. A lever belt is often a one-size-fits-all option. It provides more rigid support but within a narrow fit range.  

For many people, the choice of fastener is a matter of personal preferences, but there are some details to consider: 

• While a double prong seems like it would offer better security, it can be a nuisance. Stopping to adjust two prongs takes time away from the workout. 

• A single prong allows you to make quicker changes to the belt sizing. 

• Levers are even quicker and easier to take on and off quickly. 

• The lever allows for continuous adjustments, but within a very narrow range. If your size changes, for instance, as you lose weight, you have to use a screwdriver to remove and reset the lever. 

• A lever belt, when fitted correctly, provides a tighter, more rigid fit, which is better for powerlifting. 

Select a Thickness

The width on the two types of lifting belts is pretty standard at four inches (narrower in the front for weightlifting). In fact, for competition, you cannot use a belt wider than four inches, so this is an important consideration. 

Competitions also have a thickness limit. They cannot be thicker than 13 millimeters (mm). Belts generally come in two thicknesses: 10 mm or 13 mm. 

The thicker belt is more durable and provides stiffer support. If you’re looking for a belt to last for years and to take you through some really heavy lifting, 13 mm is a good choice. 

The downside to the thicker belts is that they can be uncomfortable. If you are not planning on reaching the pinnacles of heavy weights, a 10-mm belt is adequate. Try each type on before choosing, so you can see how they feel. 

Weightlifting Belt Materials

Leather is the gold-standard for durable, long-lasting, and supportive weightlifting belts. You can find some belts in suede that are a little softer and possibly more comfortable. 

There are also a lot of options in nylon with Velcro fasteners. They are much lighter and more comfortable than leather belts, but do not provide as much support. These are best for more casual lifting and weight training and for beginners. 

Choosing a Belt for Female Lifters

Women are increasingly interested in heavy lifting. Most of the factors for selecting the right belt are the same with a few additional considerations. The only real difference in belts for men or women is size. While men’s belts are typically standard at four inches wide, a woman’s belt could be three to four inches. A shorter width is important for a smaller torso to avoid bruising the hips. 

The only risk that women face wearing a weightlifting belt that men do not is that it can put tension on the pelvic floor muscles. These are lower abdominal muscles, which when too weak can affect bladder control and uterus or bladder position. 

It’s rare that lifting with a belt would lead to these issues, but it’s still worth considering. Women doing heavy lifting with a belt should take care to remove the belt when it’s not needed and to add extra exercises that strengthen the pelvic floor.

Expand Your Training Knowledge

Overall, a lot of gear comes down to personal preference. Choose the pieces that make you feel safer, stronger, and more efficient. If you have or had an injury, be sure to check with your doctor to ensure you're cleared to move forward.

If you are interested in learning more about maximizing workouts, consider taking ISSA's course to earn a certification in strength and conditioning. As a certified Strength and Conditioning coach, you’ll learn exactly how to help your clients work with what they have to build unbelievable endurance, strength, power and speed.