More women than ever are lifting heavy in the gym, and many are embracing this cult bodybuilding accessory as a symbol of their own strength—and for added support. 

“Hold on a minute,” my trainer calls out, as I’m about to lift what I hope will be a PB for this year—lifting just over my own body weight. “Try this,” she says, strapping on a giant leather belt, tightly around my waist. I’m skeptical: It’s something I see the guys wearing as they squeeze out enormous deadlifts, but it looks deeply unfeminine.

The effect is instantly transformative: My back—something I worry about as I approach bigger weights—instantly feels more supported. With renewed confidence, I lift the bar straight up.

I’m not alone in strapping in. More women are sporting weight belts in their lifting practice—both in the gym and on their social media. Zoe Verkerke, a 32-year-old from Milwaukee, competes in Hyrox races. She has been using one for two years to help her lift. “It helps me feel more stable,” she says. “I feel like it protects my back and that it perfects my form.” Or Tegan Ashmore, a treatment designer for the film industry, based in London, who recently posted a ‘milestone’ 100 kg squat. “It aids the core bracing you need on those big lifts,” she says.

Once considered a tool exclusively for bulky male bodybuilders, women are now realizing the transformative effects of wearing a weight belt—and they’re claiming this gym accessory as their own. They’re even now being sold in trendy gyms at the likes of Soho House, becoming a must-buy item in their own right.

As the number of women lifting heavy in the gym continues to rise, more and more women are discovering the need. For some, it’s simply a supportive tool, but for others, it’s a signal of both their commitment to their practice, and their own physical and mental strength. According to Steve Cardillo, a world-famous weight-belt maker based in Boston, women who are lifting near or above double their body weight are the ones to benefit from a belt. "It's definitely helpful for any squatting exercise, as well as deadlifting, rowing and back exercises," says Cadillo, who is also an author and co-host of the weightlifting TV show Cardillo's World. 

A weight belt is essentially a safety device. Designed to support the core and spine during heavy lifts by increasing intra-abdominal pressure, it allows you to brace your core, maintain a neutral spine, and prevent injury. “The belt acts as supplementary support under heavy loads when lifting,” says Emily Pace, owner and doctor of physical therapy at Unbreakable Performance Therapy, based in Florida, who uses weight belts both on herself, and with clients.

Belts are also a smart accessory that can, if well designed, bring the feeling of glamor to the gym. Currently, there aren’t too many ways for women to accessorize their gym fits beyond jewelry and hair ties, but a colorful weight belt can make a statement. In the gym, as in fashion, a belt can transform a look—Danimás founder Dany Garcia loves weight belts so much, she has an entire collection from Cardillo. 

Usage comes with some caveats. For starters, form comes first. Women need to be able to “perform a deadlift correctly without a belt” before they even think about wearing one, says Valerie Abbott, a 38-year-old professional strength athlete from Brisbane, Australia. Also, they don’t need to be worn for a full session. “In training, I’ll do lifts up to about 75-80% of my one-rep max without a belt, then bring it in once I’m above that range,” she says.

“Knowing how to brace your core” is another essential step prior to belting up. Pace, the Florida-based trainer, advises taking a deep, full belly-filling breath, then letting out a small, sharp puff “as if someone is about to punch you in the stomach.” This helps you to get into the brace position you should adopt while lifting.

Despite it looking like a simple bit of kit, most trainers advise beginners to weightlifting to steer clear of weight belts. Why? You have to be lifting heavy enough in order to need one. Plus, it takes some practice to perfect the technique. Until you’re ready, Ashley Damaj, founder of Mothership Wellness, based in Miami, Florida, suggests women continually strengthen and engage their core and flanks until they’re lifting heavy enough to need one—this will maintain core engagement. “Don’t outsource [your entire] stability to a piece of leather or neoprene,” she says. Ashmore suggests women practice “breathing and bracing without a belt on lighter days to get stronger around the midline.”

For those who do choose to opt into this gym accessory, there are a few guidelines. First, leather is better than fabric as it doesn’t stretch—consider investing in one that will aid your daily practice, rather than buying an inexpensive one. Avoid ones with padding —they might initially seem more comfortable, but they defeat the point of a rigid support. Be sure to check measurements, too. Those six-inch wide belts that most guys wear are likely too wide for most women’s torsos.

Pace also advises against pulling it on too tight, which is something I’ve been guilty of doing. “You need to allow room for a couple of fingers in there to give you enough space to take that big breath in,” she says.

The upshot? If you’ve laid the foundations, a belt can help you lift even heavier—and support longevity.

“My deeper motivation is long-term health,” Abbott says. “I want to move well, carry heavy things, and keep a strong heart well into my older years.” A belt can be a symbol of your own commitment to doing so—an accessory you can build deep affection for, turning to it on a weekly basis to help you better realize your own power. “We need to build true, foundational strength,” says Abbott. “The belts are there to add that little extra edge … and maybe help me bring home another gold.”

I’m not seeking gold, but, just like having my PT on hand to motivate me, I’m down for any extra support—whether that be emotional, or in the form of stiff leather.