Strength-training exercises often incorporate significant amounts of weight. If a weightlifter shifts the wrong way during an exercise or performs a movement improperly, serious injuries can result. For that reason, it's vital to learn how to lift weights correctly before beginning a strength-training program. Before deciding whether you should wear a weightlifting belt, hire a personal trainer to teach you how to lift weights safely.
Function
Improper lifting form can lead to a variety of injuries, including muscle pulls, muscle tears and joint problems. Also, incorrect form minimizes new muscle growth, defeating the purpose of lifting weights. Whether or not you are wearing a belt, use slow and even motions, rather than harsh or jerky movements. If you have to lift weights off the ground, use your legs to provide most of the power, not your back. While this doesn't eliminate the chance of serious back injury, it does make it less likely.
Effects
Some strength trainers use a weightlifting belt during particularly difficult exercises, such as power lifting and deadlifts. They believe its stiffness gives their backs additional support. Athletes who perform these types of intense exercises typically have extensive training and know that wearing a weightlifting belt does not necessarily protect them from injury, so they do not have a false sense of security. While it is possible that wearing a belt will remind you to protect your back from injury, it is also possible that you will overestimate the belt's effectiveness and end up injuring yourself.
Considerations
Most weightlifters do not need to wear a weightlifting belt during their workouts. While it may not hurt to wear one, it probably doesn't offer much benefit either. If you do decide to wear a weightlifting belt during your strength training, consult an expert lifter or fitness coach for recommendations. Ask about different types of belts and how well they will work for the types of exercises you plan to perform.
Expert Insight
No convincing studies demonstrate the beneficial or harmful effects of wearing back belts, according to a report on workplace safety by the National Institute for Occupational Safety and Health. The report points out that little scientific research supports the view that wearing a belt protects you from injury. It concludes that the best approach is to use proper form when lifting heavy loads. If you do use a weightlifting belt in the workplace, don't fool yourself into thinking you can lift more because you are wearing it.
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