Walk into any gym on a heavy squat day and you will see the same ritual: a lifter chalks up, steps under the bar, and tightens a belt around the midsection like a seatbelt before takeoff. For some athletes, the belt is a confidence booster.

For others, it is treated like a badge that you have earned the right to lift heavy. And for plenty of recreational lifters, it is still surrounded by myths, including the idea that wearing a belt is cheating or that it weakens your core.

So, does a lifting belt make you stronger? In the moment, yes. A belt can improve your performance on the squat and deadlift by helping you brace more effectively and maintain a more stable torso position under load. The better question is why that happens, when it matters, and how to use a belt without turning it into a crutch.

Looking for a program this month? We have a 14 programs here, including a six-day powerlifting split (12-week peaking program).

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