How Thick Should A Lifting Belt Be: 6.5mm vs 10mm vs 13mm

Whether you are training for powerlifting, weightlifting, or bodybuilding, lifting belts will help you lift more weight. It does this through increasing intra abdominal pressure so performance exercises like squats and deadlifts become more efficient. Lifting belts come in all styles, shapes, and sizes, so it can be difficult to decide what belt to buy.

So how thick should a lifting belt be? You should choose a thickness depending on what you train and how advanced you are. A belt should be 6.5mm for Olympic weightlifters, bodybuilders, and general gym-goers. A belt should be 10mm for powerlifters and advanced bodybuilders. A belt should be 13mm for advanced powerlifters.

In this article, we will go through everything you need to know about belt thickness and its suitability so that you can make a clear-cut decision for which belt is exactly for you.

What is the difference between a 6.5mm, 10mm, and 13mm lifting belt

Without stating the obvious, lifting belts will come in different levels of the thickness measured from the surface that makes contact with you to the surface facing away from you.

Having different levels of thickness will provide you with different levels of support and protection. Depending on how strong and how heavy you are, you may need to choose for varying levels of thickness.

There will be some situations where you can choose either of the 3 levels of thicknesses that are available in the market. There are also some situations where you should only choose a specific level of thickness.

The thickness of the belt may actually impact how malleable the belt actually is during lifting. So if you require a more dynamic and flexible belt, you may opt for a 6.5mm belt but if you need something with serious rigidity, you may opt for a 10mm or 13mm. The thickness of the belt will also impact how the edges along the length of the belt are shaped.

Pros and cons of each thickness

6.5mm

Pros:

• A more flexible belt that allows for greater mobility and range of motion during lifting.
• Easier to look over the shoulder in a squatting movement than 10mm or 13mm thicknesses would allow you to do.
• Usually cheaper than 10mm or 13mm belts, so if the budget is tight, this provides more flexibility with what can be purchased.

Cons:

• May not provide as much support which could increase the risk of injury on your back from repeated heavy lifts
• May be illegal for your governing federation, especially if it is a powerlifting federation. Some powerlifting federations will specify the standards of dimensions of the belts permitted.
• It may not last as long as a thinner belt may be more flimsy and long-term use may damage the stitching and belt buckle over time.

10mm

Pros:

• Provides a good level of support for performance through more intraabdominal pressure, if you are lifting heavy loads.
• Less likely to injure your back when lifting with 10mm thicknesses because there is more stability provided by the belt due to it being stiffer.
• May be legal for your governing federation, especially if it is a powerlifting federation. Some powerlifting federations will specify the standards of dimensions of the belts permitted.
• Easier to break into than a 13mm belt.

Cons:

• May not provide as much mobility in movements where flexibility could be advantageous (i.e.- clean and jerk, snatch, etc) as that which may come from thinner belts such as 6.5mm
• May at the same time still not provide you with enough stiffness.

The black suede Pioneer Cut Powerlifting Belt is a good example of a premium 10mm belt.

13mm

Pros:

• Provides an even better level of support for performance through more intraabdominal pressure
• Less likely to injure your back when lifting with 13mm thicknesses because there is maximal stability provided by the belt
• May be legal for your governing federation, especially if it is a powerlifting federation.
• Thickness in the material will mean that they are likely to last much longer than the thinner belts

Cons:

• Extremely difficult to break into and provides very little room to contour around your torso.
• May be uncomfortable and bruise your torso through use if the edges are too hard.
• It may be illegal for your sporting federation 
• Too stiff for general gym-goers and weightlifters who will not need the support that a 13mm belt provides.

Which thickness should you buy for your lifting needs?

6.5mm

6.5mm thick belts are ideally for:

• General gym goers
• Olympic weightlifters
• Novice powerlifters
• Athletes for strength and conditioning

One of the best quality 6.5mm on the market is the leather Pioneer Cut Powerlifting Belt.

10mm

10mm thick belts are ideally for:

• General gym goers
• Novice powerlifters
• Competitive powerlifters
• Athletes for strength and conditioning
• Strongman competitors

13mm

10mm thick belts are ideally for:

• Competitive powerlifters
• Heavy bodyweight powerlifters
• Strongman competitors

Is a thicker belt better?

Thicker belts can be more robust and last longer but you should not necessarily choose the belt because it is the thickest because the excess thickness may actually be detrimental to your experience of wearing it and impede on your performance in the gym.

Other considerations for choosing a weight belt

Thickness is not the only consideration for choosing a weight belt. Here are some other considerations you should remember when choosing a weight belt:

Width

The width of the belt is the distance between the top length and the bottom length of the belt when it is worn. Wider belts may be more suitable for taller or larger lifters to need more surface area for support. Narrower belts may be more suitable for shorter lifters or those who perform bench pressing.

Material

Belts come in different materials: Leather, suede, nylon, and neoprene. Leather and suede belts are more comfortable because it is made of natural material, while nylon and neoprene may have slightly different properties with regards to the absorption of sweat.

The Spud Inc Pro Series 3 Ply Belt is a good example of a quality nylon woven belt.

Style

Style refers to whether the shape of the belt is straight and rectangular or whether it is tapered. Tapered belts tend to be used by general gym-goers and Olympic weightlifters who need flexibility, whereas powerlifters and strongman competitors will need a straight belt that is more rigid.

Buckle Type

There are 3 main buckle types: prong, lever, and velcro strap. Prongs are the most secure and virtually impossible for them to loosen during lifting. Lever belts are generally easier to put on and take off. Velcro strap belts often used by Olympic weightlifters will provide more comfort.

For more information, check out which is better: single prong vs. double prong.

Conclusion

Choosing the right belt is going to be important and should be a logical choice. This is because as an investment, whichever belt you choose, they should last you many years. If you are young and novice, you may find that the belt you need may change as your body changes, so it might be useful to think of the future of what you need to.