Are Training Belts Necessary for Strength Training? | Why Only Those Who Can 'Feel' Intra-Abdominal Pressure See Gains

Hello! I'm Torimune, and I've been doing home workouts for 8 years.

When you start strength training with dumbbells, there is a problem you will inevitably encounter at least once.

"Are training belts (power belts) necessary?"

I was also very unsure about this at first.

Since there is a strong image of "muscular guys carrying heavy barbells at the gym" wearing them around their waists, many people probably think, "This probably doesn't apply to home workout enthusiasts like me."

However, this is a complete misunderstanding.

In conclusion, if you are doing strength training with dumbbells, a training belt is necessary even for home workout enthusiasts.

This is becausethe way you progress in strength training is completely different between those who have 'felt intra-abdominal pressure' and those who have not.from.

I want you to discard the assumption that it is 'equipment for advanced users'

When you look up information about training belts, this kind of information comes up.

"It's for people who handle heavy weights"
"You should train properly with your own body weight first"

Certainly, a belt is essential for hardcore enthusiasts who carry 100kg on a barbell.
But that's not all.

Rather,I believe that training belts are necessary precisely for beginners to intermediate users.

The reason is simple:'you will grow without ever knowing what intra-abdominal pressure is.'is.

If you just keep increasing the weight without acquiring the sensation of intra-abdominal pressure, the strain will inevitably fall on your lower back at some point.
Your form will collapse, you will get injured, and you will be forced to take a break from strength training for a while.

This isa common pattern in home workouts. Since you are doing it alone, there is no one to check your form. You only realize it's 'bad' once the pain appears.

It's too late once that happens. That's why I want you to use a belt early on.

First of all, what is 'intra-abdominal pressure'?

Intra-abdominal pressureis the force that supports the body from within the trunk by filling the space surrounded by the diaphragm and pelvic floor muscles with air and creating pressure.

It might be a little hard to visualize, so try thinking of it this way.

A tire fully inflated with air.

A tire that is properly inflated maintains its shape even when stepped on firmly. However, if the air has leaked out, it will collapse the moment you step on it, right?

Intra-abdominal pressure is exactly the same. By filling the core with air (or more accurately, pressure), the body becomes resistant to collapsing, no matter how many kilograms of weight are applied from the outside.

People who can do this properly have beautiful form and can effectively target the correct parts of their body.

Conversely, if you continue training while your intra-abdominal pressure is lost, unnecessary strain will concentrate on your joints, such as your lower back and shoulders.

The problem is that the sensation of increasing intra-abdominal pressure is difficult to acquire just by straining blindly.

This is where the true role of a training belt comes in.

You wrap the belt around your abdomen, tighten it, and push your stomach against it while training.
Because you have this 'sensation of external support for intra-abdominal pressure,' you can finally experience, 'So this is what intra-abdominal pressure feels like!'

What happens if you continue heavy weight training without knowing how to create intra-abdominal pressure? The strain will continue to be placed directly on your lower back, and at some point, it will break.

It is too late to say, 'I wish I had used a belt back then...' after you have already been injured.

4 Benefits of a Training Belt

From here on, I will talk about the benefits of training belts that I have learned from actually using them for over five years.

I purchased this 'GronG Training Belt' on October 19, 2020. I bought size S.

I am currently 168cm and 68kg, and this size S still fits me perfectly.

Benefit 1: Injury Prevention: You can build a 'body that doesn't break'

By stabilizing the lumbar spine, your form becomes less likely to collapse. It is particularly effective for exercises that place a heavy load on the core, such as bench presses, dumbbell bench presses, and squat variations.

You might think, 'Home training is safer than the gym,' but that is not the case.

Even in home training, if you use dumbbells, there is significant strain on your lower back. Especially as the weight increases, it is easy to hurt your back by trying to lift it forcibly while your form is compromised.

I often hear stories in the strength training community of people saying, 'I bought a belt after my back started hurting.' It is too late to buy one after you are injured. I recommend starting to use one early as a preventive investment.

Benefit 2: Increased Weight: You can acquire the 'prerequisite for those who see gains'

When intra-abdominal pressure increases, the core is stabilized. When the core is stabilized, force does not escape. When force does not escape, output increases.

As a result, many people find that their weight capacity increases by about 1-10% even with the same movements.

You might think, 'Is that only a few percent?', but when this accumulates, the speed of growth changes. Being able to output a little more in every training session means the stimulus for muscle hypertrophy also increases. In the long term, this makes a significant difference.

Benefit 3: Form Stability: Increases 'Reproducibility'

With a belt, it becomes harder for your lower back to round. Core instability is reduced.

This is especially effective for beginners to intermediate lifters.

As a beginner, you tend to focus on 'lifting the weight,' which makes it easy for your form to fall apart. Your lower back might drop or your body might tilt as you perform more sets.

Wearing a belt acts as a brake on lower back rounding. It allows you to perform every set with the same form. By increasing the reproducibility of your form, it becomes clearer 'which muscles you are targeting'.

Benefit 4: Psychological Security: 'Allows You to Push to Your Absolute Limit'

This is a surprisingly important benefit that is often treated lightly.

When you try to challenge heavy weights, you sometimes have the thought, 'Is my lower back okay?' cross your mind, right?

This 'anxiety about your lower back' unconsciously puts a brake on your intensity. It creates a compromise where you think, 'Maybe this is enough for today'.

When you wear a belt, that psychological fear is significantly reduced. The sense of security that 'there is something protecting my lower back' allows you to push yourself to the limit.

I personally always use a belt when doing dumbbell exercises with weights that result in 10 reps or less. The reason is exactly this; because I feel secure, I can give my all until the very end.

The training belt I recommend

1⃣ Nylon Belt

The one I have been using since 2020 is the GronG nylon training belt.

It has been over five years since I bought it, and it is still going strong.

What is surprising is the Velcro part. Even after 5 years, it hasn't worn out at all. Even though I have used it many times every week, I feel almost no loss in its adhesive strength.

For home training, I don't think there are many cases where you'll be doing squats or deadlifts exceeding 100kg with a barbell.

For those considering buying dumbbells for the first time, the adjustable dumbbells I recommend as the 'only choice!' are sufficient for dumbbell bench presses, even if they are made of nylon.

Currently, the exact same product from GronG has been discontinued.

If I were choosing now, I would recommend the following belts.

Nylon belts use Velcro, which has the advantage of allowing for unlimited adjustment.

[Recommended Nylon Belts]

The nylon belt I actually purchased.It's inexpensive, but you can feel the intra-abdominal pressure sufficiently. It's at a price point that's easy to get started with, so I recommend it for home training beginners as well.

A brand that provides high-quality training items with great cost performance, the 'ALLOUT' training belt. It's a brand I like too.It has a good balance of cost performance, performance, and brand power, making it a belt I can recommend to anyone.

2⃣ Genuine Leather Belts

For those who are more serious, please consider genuine leather belts as an option. The advantage of genuine leather is that it is stiffer and thicker than nylon, so you can apply intra-abdominal pressure more firmly.

Genuine leather is stiffer than nylon, and while some say it can feel a bit difficult to use at first, it is leather, so it will conform to your body the more you use it. Developing an attachment to it is likely part of the charm of genuine leather.

[Recommended Genuine Leather Belts]

The legendary Gold's Gym belt. This is a masterpiece in the strength training world that makes you think, 'Just owning it boosts my motivation!' It will become a partner that heightens your desire to build a bigger body.

ALLOUT also offers a genuine leather belt. This is the belt I am thinking of buying next.They state that 'by using carefully selected cowhide that pursues usability, strength, and softness, we have achieved a softness that fits the body from the very first use.' The fact that the inside is black and dirt is less noticeable is also a good point.

▼ After that, I actually purchased this ALLOUT belt. I explain the detailed review here.

A belt is an 'investment to prevent future injuries'

Training belts are items that you often tend to put off even while thinking, 'I might need one,' aren't they?

But it's too late once you've been injured. If you hurt your lower back, it will hinder not just your strength training, but your daily life as well. Everything you've built up can collapse in an instant. That is the fear of injury.

A belt is not a consumable item, but a tool that can be used for many years.

If you have one, you can use it forever, even after you move past the beginner and intermediate stages. 'A tool to help your body memorize the sensation of intra-abdominal pressure', it is a partner you can stay with for a long time.

Training belts are recommended for everyone, from beginners to advanced strength trainers.If you don't have one yet, please take this opportunity to consider getting one.

Thank you for reading until the end this time as well!

✳️ For those wondering 'what should I buy' for home workouts

'I want to do strength training at home, but I don't know what to buy.'
'If I'm going to buy something, I want to choose something that will last.'

If that sounds like you, please start with this article ↓

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📚 For those looking for a wide range of home workout supplies

I have compiled a wide range of recommended items for home workouts, including dumbbells, benches, pull-up stands, training gear, protein, and maltodextrin.

Based on my own experience, I introduce items that I would choose if I were in your shoes today.

🏋️ For those who are serious about changing their body with home workouts

I have compiled what I learned while transforming my body through years of home workouts, as a 'complete guide for beginners to avoid taking the long way around.'

From choosing equipment to training, nutrition, and the mindset for consistency.
This is the definitive, complete guide to home workouts, which could be called the culmination of my strength training life.

If you want to stop wasting time and are serious about changing your body just by working out at home, please check this out as well.

※ This article contains Amazon Associate links. As an Amazon Associate, Torimune earns from qualifying purchases. The products introduced are those I have actually used myself or feel I can truly recommend after years of continuing home workouts. 🙏