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What to wear and hold to lift

Shoes, a belt, sleeves and straps. Clothing itself barely matters, which is most of what there is to say about it.

Clothing barely matters. Compression gear is comfortable and does nothing measurable, and none of this substitutes for a programme - the guide this comes from lists buying equipment before having one as a common mistake.

  1. 1Flat, firm shoes

    Cheap, if you already own plimsolls

    The most underrated item on the list: whatever is on your feet is between you and the floor on every lift. Running shoes are the common mistake - soft foam compresses unevenly under load.

    Best for: Squats, deadlifts, overhead pressing

  2. 2Lifting belt

    Buy once, lasts years

    Measured: 8.1 reps with one against 6.5 without, at the same weight. It is something to brace against, not a back brace, and it did not improve measured stability however much it felt like it.

    Best for: Heavy squats, deadlifts, top sets

  3. 3Knee sleeves

    Mid, and they wear out

    Neoprene. Keeps the joint warm, a small amount of rebound, feels supportive. Low risk, mild benefit, reasonable purchase. Not the same thing as wraps, and neither treats knee pain.

    Best for: Squatting in a cold gym

  4. 4Straps

    The cheapest thing here

    They let a back exercise end when your back is done rather than when your hands are. Strap the volume work, leave at least one heavy pulling set a week unstrapped.

    Best for: Volume work on rows and pulls

And what you are being sold

  • · Compression clothing - comfortable, no meaningful performance effect
  • · Elbow sleeves - warmth and a placebo, which is not nothing
  • · Grippy gloves - chalk works better and costs less
  • · Posture-correcting braces
  • · Vibrating massage guns - they feel pleasant

None of these are scams exactly. They are a long way down the list from sleep, food and turning up, and nothing on this site links to any of them.

The full guide goes into this properly, with the detail this page skips.