I’ve discovered that weight lifting belts are great for the following reasons
A weight lifting belt, will keep your gut in. This means that you are more conscious of tightening your abs because all the feeling of the belt wrapped around you. Basically, it can remove the bloated look, if you do it right and long enough.
They add stability to your core and keep your lower back and abs warm. Depending on how much your lifting, they may also keep your organs from bursting out.
If you want the benefit of keeping the gut in and getting rid of the bloat, you should wear a belt all the time during your exercise training. It does not need to be super tight, but just tight enough to hold your gut in. The main purpose of using a weight lifting belt is to help stabilize the core and keep the muscles warm. It’s most important use is during maximal strength training.
When performing any of the following exercises with the goal of maximal strength ( 1-7 reps )
80 % – 100 % Intensity, wearing a weight lifting belt can help avoid those little tweaks of discomfort in your back, by keeping your abs tight. This would be similar to a drawn-in maneuver but you don’t have to mentally think about the motion. The drawbacks is that it’s not a true drawn-in maneuver, but psychologically it works much better, since you feel more confident with your heavy lifts.
Anything over 7 reps… you DON’T need a weight belt. My opinion. I personally stopped using one 7 years ago, and actually I keep my rep range between 8-20.
Exercises that I recommend you wear a belt would be:
Barbell Bent-Over Rows
Barbell Cleans or any other basic powerlifting exercises
Standing Barbell Curls
Standing Dumbell Curls
Incline Barbell Presses
Incline Dumbell Presses
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