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IS WEARING A LIFTING BELT CHEATING?

Updated: 10 Feb 2025

Lifting belts can spark a debate between mates. Some lifters swear by them, while others claim they’re just a shortcut to lifting heavier weights without building real strength. 

But is strapping on a belt cheating, or does it actually make you stronger? Let’s break it down.

IS IT CHEATING?

Short answer: No.

A lifting belt doesn’t magically lift the weight for you. It helps stabilise your core, increases intra-abdominal pressure, and improves bracing—allowing you to lift safer and more effectively. If wearing a belt was cheating, every powerlifter and strongman competitor would be disqualified. Instead, they’re not only allowed, but widely used in top-level strength sports.

Lifting belts aren’t a free pass to throw on extra plates without effort. If you don’t brace properly, a belt won’t save you from a bad lift. And if your technique is off, a belt won’t fix it. It’s a tool, not a cheat code.

BENEFITS OF WEARING A LIFTING BELT

Wearing a belt has several benefits, but the most important is increasing intra-abdominal pressure (IAP). When you take a deep breath and brace your core, a belt helps create more stability by giving your abs something to press against. This added pressure improves spinal support, reducing the risk of injury during heavy lifts.
 

For more details on how a weightlifting belt works, check out What Does a Weightlifting Belt Do? 

WILL WEARING A BELT WEAKEN YOUR CORE?

This is one of the biggest myths about lifting belts. The idea is that if you rely on a belt, your core won’t work as hard and will become weaker over time.

Research doesn’t support this. Studies have found that wearing a belt does not reduce core activation—in fact, it may even increase it because a belt helps lifters engage their core more effectively. Your abs don’t take a holiday when you wear a belt; they work harder to create the intra-abdominal pressure needed to stabilise heavy loads.
 

That said, if you rely on a belt all the time, even for warm-ups or lightweight sets, you might become overly dependent on it. The best approach? Use a belt for your heavy squats, deads, and other max effort lifts, but train your core separately to build overall strength. Exercises like hanging leg raises, ab rollouts, and planks will keep your midsection solid without sacrificing belt benefits.

 

CAN YOU WEAR LIFTING BELTS IN COMPETITION?

Powerlifting (IPF Rules)

In the International Powerlifting Federation (IPF) and most major federations, lifting belts are allowed but must meet specific requirements:

  • Maximum width: 10 cm
  • Maximum thickness: 13 mm
  • Must be made of leather or another approved material
  • Cannot have additional padding or inserts

A solid belt can be a game-changer in competition, especially when attempting near-max lifts. 
 

Strongman

Strongman competitions allow belts, and most competitors use them, often layering multiple belts (soft belt under a hard belt) for extra support. The sheer loads in strongman events—like atlas stones, yoke walks, and deadlifts—make a belt almost essential.
 

CrossFit

CrossFit competitions allow belts, but athletes tend to use them sparingly. Because CrossFit workouts involve a mix of lifting, conditioning, and gymnastics, wearing a belt the entire time can be impractical. However, for heavy Olympic lifts or max deadlifts, many athletes throw one on to stay tight under big loads.

THE BOTTOM LINE

A lifting belt isn’t a shortcut, and it’s definitely not cheating. It’s a tool that helps you lift safer and more effectively, just like chalk or lifting straps. Used properly, it can improve strength, support your lower back, and keep you under the bar longer. 

If you've hit a plateau, a belt might be just what you need to push past it. By providing that extra support, you can focus on driving through the lift without worrying as much about stability. This is especially helpful when attempting a new one-rep max. From personal experience, I reach for my belt when I'm going for a heavy single or if my back's feeling a bit tender from a previous session. It's not an all-the-time accessory—just another tool to help me go hard or go home when it counts.
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CONTENT AUTHOR:

Adam B. / Director, Turtle Strength

 

Adam is passionate about powerlifting, strength training and digital marketing. Created Turtle Strength to find the best possible product to meet the needs of training. 

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