edicine 1996 Sep;38(9):925-7. . Only tighten the belt when it comes time to lift loads upwards of 85 percent of a one rep max. (A weight belt worn loosely around the stomach will not help or hinder performance; it’s just convenient so it doesn't have to come on and off regularly during the workout.) Ultimately, to wear or not to wear depends on personal preference, since there’s still some debate about the function of weightlifting belts. In some cases, wearing a weightlifting belt can increase blood pressure Wearing an abdominal belt increases diastolic blood pressure. Rafacz, W., McGill, S.M. Department of Kinesiology, University of Waterloo, Ontario, Canada. Journal of Occupational and Environmental Medicine 1996 Sep;38(9):925-7. Effect of weightlifting and breathing technique on blood pressure and heart rate. Lepley, A.S., Hatzel, B.M. Movement Science Department, Grand Valley State University, Allendale, Michigan. Journal of Strength and Conditioning Research 2010 Aug;24(8):2179-83. . And fitness experts aren’t certain if wearing a tight weightlifting belt means the abs take longer to get stronger; it’s possible the core muscles don’t work as hard with the extra back support Effect of soft lumbar support belt on abdominal oblique muscle activity in nonimpaired adults during squat lifting. Warren, L.P., Appling, S., Oladehin, A., et al. Department of Allied Health, Chattanooga State Technical Community College, TN. The Journal of Orthopedic and Sports Physical Therapy 2001 Jun;31(6):316-23. . Plus, it may be risky to rely too much on the belt: One study found baggage handlers who wore weightlifting belts on the job were more prone to back injury once they stopped wearing the belts An evaluation of a weightlifting belt and back injury prevention training class for airline baggage handlers. Reddell, C.R., Congleton, J.J., Dale Huchingson, R., et al. Texas A&M University, Industrial Engineering Department, College Station, TX. Applied Ergonomics 1992;23(5):319-29. . Keep in mind it’s still possible to lift heavy loads safely without a weightlifting belt, as long as the lifter sticks to proper form and gives the muscles adequate recovery time to avoid back injury Pro-inflammatory cytokines expression increases following low- and high-magnitude cyclic loading of lumbar ligaments. D’Ambrosia, P., King, K., Davidson, B., et al. Musculoskeletal Disorders Research Laboratory, Bioengineering Division, Department of Orthopedic Surgery, Health Sciences Center, University of Colorado, Denver, CO. European Spine Journal 2010;19(8):1330-9. . To buy a weightlifting belt, check out the local sporting goods store or shop online if you know the right size. Make sure the belt width fits your torso size — when cinched around the belly button the belt shouldn't knock against the ribs or pinch the hip in a deep squat. To put on the weightlifting belt, place the belt loosely around the stomach, suck in the stomach slightly, and pull that thing tight. (There should be no space between the stomach and belt.) Then close the clasps, put those spotters in position and get ready to go — crank up the music! As with all intense athletic activity, find quality coaching if unsure about how to do an exercise, especially during very heavy lifting. Weightlifting belts are made to help, not hinder, so use them wisely. This article has been approved by Greatist Experts Jason Edmonds and Matt Delaney. Do you wear a weightlifting belt? If so, do you think it's made your workouts safer? Tell us in the comments below!