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What Size Lifting Belt Should I Get?

lifting belt size for trainer

Optimizing performance and safety requires choosing the correct weightlifting belt size. Serious lifters use these belts to support their lower backs and maintain form during huge lifts. 

But, how do you choose what size lifting belt to get? Follow these steps below to help you determine the proper weightlifting belt size, improve your performance, and reduce injury risk.

Step 1: Select the Right Belt

If you want to wear a lifting belt that feels right for you, choosing the appropriate weightlifting belt is critical before beginning the measurement process. There are mostly two categories:

Weightlifting Belts:

Weightlifting belts come in a design of 10.6cm wide at the back and gradually taper down to 6.35 cm in width at the front. This design isn't just about aesthetics; it's functional. These belts are crafted to provide a snug yet comfortable fit, ensuring that lifters can move more freely during their exercises, especially during heavy lifts. This wider back and narrower front design helps support the lower back while allowing for a greater range of motion, which can be crucial for maintaining proper form and preventing injuries during weightlifting sessions.

Powerlifting Belts:

Powerlifting belts are normally10.6cm wide, however, some are 7.62cm. Powerlifting belts support the waist uniformly, unlike weightlifting belts that taper. Its design provides maximum support and stability to lift high loads safely for powerlifting workouts like squats and deadlifts. These belts support the core muscles, helping lifters maintain form and limit injury risk during strenuous workouts.

Step 2: Know Your Actual Waist Size

For a precise measurement, it's important to find your natural waistline. This is usually the slimmest part of your torso, often positioned slightly above your navel. To locate it accurately, stand upright and gently bend to one side, noting where your torso naturally creases. This bend point represents your natural waistline.

Step 3: Determine The Circumference Of Your Waist

With a flexible measuring tape, wrap it around your waist at the natural waistline to determine its circumference. Ensure the tape is level and comfortably snug, avoiding pulling it too tightly. Note down this measurement in inches for accuracy.

Step 4: Make the Belt Size Chart as a Reference

Many weightlifting belt brands offer size charts that align with your waist measurement. Use your waist circumference to find the right belt size. When choosing a weightlifting or prong powerlifting belt, aim for the middle of the size range. However, with a lever powerlifting belt, it's best to position yourself around 3/4 of the way along the belt's holes to avoid excessive length that may cause discomfort during use.


Waist Measurement (in)


53 - 77 cm


63 - 87 cm


73 - 98 cm


83 - 108 cm


93 - 118 cm


104 - 128 cm


114 - 138 cm


124 - 148 cm

If your measurement is 81.28 cm, we suggest choosing a medium size. This leaves you with a 7.62 cm allowance for potential weight gain and a 6-inch allowance for weight loss.

Step 5: Take your Gym Attire Into Consideration

Remember to factor in your workout attire when measuring for a weightlifting belt. If you usually wear thick or layered clothing during workouts, add an inch to your waist measurement to accommodate the extra bulk when wearing the belt over your clothes.

Step 6: Check How It Fits

After receiving your weightlifting belt, checking the fit properly is crucial. Put on your workout attire and fasten the belt around your waist. It should feel snug yet comfortable, allowing enough room for one or two fingers to fit between the belt and your body. One common mistake is trying to suck in your stomach and excessivelytighten the belt. Instead, focus on bracing against the belt, and avoid breathing in while tightening to ensure proper support without restricting your movements.

How To Wear a Lifting Belt For Each Workout

Wearing a Belt for Squats

Squatting with a belt requires some considerations, especially for exhaustion and respiration. Squats require a lot of your body, including the nervous system, and wearing a belt might slow your breathing and weary you faster. Don't over-tighten a belt for safe squats. Leave room between your belt and core to expand comfortably. Your lower back needs this expansion for stability and foundation.

Take a deep breath and tense your core before lifting the bar, according to several lifters. Squat with abdominal pressure, releasing some as you breathe in but maintaining your core tight.

Some place the belt slightly above the navel to avoid pinching the hip crease during squats. Find the optimal belt location for your body to improve your squats. 

Wearing a Belt for Deadlifts

Deadlift belts should be placed right above your hip bone to properly encircle your torso. If the belt pinches while lifting, it may be misaligned. Make sure the belt is snug but not too tight to breathe. Before lowering into your deadlift position, breathe into the belt and keep your core tight. Keep belt pressure constant as you lift and lower.

Maintaining a single breath throughout the lift helps some lifters maintain core stability and support. Try different belt positions and breathing strategies for deadlifts.

Related:Squat vs. Deadlift

Wearing a Belt for Bench Press

Bench pressing requires a belt that fits comfortably around your waist, near your belly button. Instead of overtightening, aim for a snug fit that lets you expand your core within the belt. Check that you can fit a finger between the belt and your core.

Once the belt is on, push your core outward to exercise your abs, obliques, and lower back. This engagement shows proper belt positioning. Adjusting the belt to your weight can also help. Wearing it lower on the waist can assist push the belly out, making lifts more comfortable. However, wearing it slightly higher prevents lower back pinching during arching.

For a correct lifting belt size, consider these variables and measure your waist.

Guidelines For Measuring A Weightlifting Belt 

  1. When measuring your waist with a tape measure for a belt, ensure you're standing up rather than sitting down. Measuring while seated can add a few extra inches to your waist measurement, which may result in an ill-fitting belt.
  1. Position the tape around your navel, which is where the belt should ideally sit when worn. It's helpful to do this measurement while wearing your usual gym attire. If you measure without a shirt, consider adding an extra two inches to account for clothing layers worn during lifting sessions. Wrap the tape around your torso, ensuring you remain relaxed throughout the process. Avoid sucking in your belly or expanding it unnaturally, as this can affect the accuracy of the measurement.
  1. When measuring with the tape, ensure there's a slight cushion to avoid it being too tight around your waist. Thepurpose of a weightlifting belt is to allow your core to expand into it, so having a bit of space is essential for this function. Once you've positioned the tape comfortably, use a pen to mark the measurement, which will help determine the appropriate size on the weightlifting belt size chart.

Read More:Lifting Belt Pros and Cons


Getting the right fit for your weightlifting belt is key for enhancing your lifting performance and preventing injuries. A lifting belt currently on the market is the Tuffwraps Weightlifting Belt. Make sure to Follow the steps to ensure you find the ideal size for your belt, promoting safety and success in your lifting endeavors. Keep in mind that a well-fitted belt is an investment in your lifting journey. Happy lifting!


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