What’s in Your Gym Bag? A Quick & Dirty Guide to Personal Lifting Gear

/ Testify Strength & Conditioning/

What gear should you have in your gym bag (or at home) when it’s time to train? Let’s dive in, and we’ll provide plenty of additional resources for each item along the way.

Heads up - the last item in this article is the most important, so keep reading.

Lifting Shoes
Lifting shoes have a rigid, non-compressible sole, a slightly elevated heel, and one or two metatarsal straps. They provide an extremely solid base of support and therefore permit efficient force transfer between you and the floor.

Big deal. Big. Huge.

For a more in-depth treatment of lifting shoes and the rationale for using them, click on the article below or watch the included video.

LIFTING SHOES: The Complete Guide to the Best and WORST Shoes! (Lifting Gear Series)

A number of manufacturers make quality lifting shoes - Nike, Do-Win, Inov-8, and Adidas are just a few of the more well-known brands. Below are some of the shoe recommendations and links we usually send to new members as a starting point for shopping:

Note: I would not recommend the Adidas Powerlift or any other lifting shoe with a compressed foam sole. The Powerlift is fairly popular due to its price point and is certainly still better than non-lifting shoe options, but the sole is not as rigid as we’d like, and quite simply, there are better options (such as its sibling, the Adidas Adipower 3).

A final note - Chuck Taylors are not lifting shoes. They are squishy and therefore provide lousy force transfer between you and the floor. Walk in Chucks. Don’t lift in Chucks.

Lifting Belt
A quality lifting belt helps you provide rigidity and stability when lifting. As a result, it allows you to have efficient force transfer from the things generating force in a given lift all the way to the barbell - e.g., transferring force from the hips and the legs in the squat through your rigid midsection (i.e., trunk) up to the barbell sitting on your back.

Some people can use a belt with a 4” width, and some people need a 3” belt (or even a 2.5” belt). For more information on belt widths as well as everything else belt-related, check out the article below or watch the included video.

LIFTING BELTS: The Complete Guide and What NOT to Get! (Lifting Gear Series)

A quality belt will last years - possibly your entire training career - so invest in a good one. With this in mind, here are a few belt options we typically recommend:

Knee Sleeves
Most people will come to appreciate and benefit from knee sleeves at some point in their lifting careers. They provide warmth and compression to the knees (specifically for squatting), and your knees will probably appreciate this greatly.

Sleeves are typically made of neoprene and most often come in 5 mm or 7 mm thicknesses. Skip the 5 mm option and go with the 7 mm sleeves.

For a more in-depth treatment on knee sleeves, check out the article below or watch the included video.

KNEE SLEEVES: The Complete Guide and the BEST Way to Put Them On (Lifting Gear Series)

Below are a few solid options for sleeves that we commonly recommend to our members:

Wrist Wraps
Wrist wraps (or simply “wraps”) provide support for your wrists, come in pairs, and each wrap typically includes a thumb loop at one end, the elastic body of the wrap, and then a velcro closure system at the other end of the wrap.

Since wraps provide stability to the wrist joint, they are very useful for pressing movements (e.g., press and bench press) and are also sometimes used when snatching, cleaning, or jerking.

For more information on wrist wraps, check out the article below or watch the included video.

WRIST WRAPS: The Complete Guide and How NOT to Put Them On! (Lifting Gear Series)

18” and 24” are the most common lengths, and here are some solid options:

Lifting Straps
Straps (not to be confused with wraps) are very useful for pulling movements such as deadlifts, rows, and possibly even snatches (don’t ever use them for cleans - it’s a good way to break a wrist).

When you start training, perform all of your deadlift work sets with either a hook grip or a mixed grip (and chalk, of course). Over time, however, you’ll find that straps can be a useful tool when training the pulls.

You can easily make your own straps in about 2 minutes, and we cover that in the video below (these are the straps that I use and that we make for our members).

If you prefer to buy your straps instead of making them yourself, IronMind provides some good options:

Here’s a quick video that covers how to use straps:

A final note on straps - don’t purchase or use cloth straps. They will eventually tear, and it will inevitably happen at a very unfortunate moment.

Fractional Plates
You’ll want to make smaller jumps on the press and the bench press over time, i.e., smaller than the typical 5 lb jump permitted by two 2.5 lb plates. Females and older lifters will also want to make smaller jumps on the squat and deadlift, and such increments are also useful for the Olympic lifts. 

With this in mind, get yourself a set of fractional plates. We cover this more in the video below:

We have several sets of the 44Sport fractional plates (click here) at Testify, and they are used daily. They are a solid option, but there are many other choices out there as well.

Chalk
If you train, use chalk. Chalk absorbs the natural moisture and oils of your hands (and that of whatever doofus used the bar before you at the commercial gym) so that you have better friction - much better friction - between you and the barbell.

If you deadlift without chalk, stop kidding yourself. You’re not training - you’re just wasting time in the gym.

If your gym doesn’t provide chalk, bring your own. If your gym doesn’t allow chalk, sneak it in anyway or find another gym. It’s that important. The difference between chalk and no-chalk on your deadlift may well be over 100 lb.

We use Spider Chalk (click here) at Testify as the blocks are very dense and remain intact longer than other brands. If you need to be sneaky about your chalk use, I’d recommend liquid chalk (click here).

Training Log
Your training log is your most important piece of equipment.

Everything else - shoes, belt, wraps, barbell, etc. - can be replaced, but your training log contains your personal training history. It’s the one thing that can’t be replaced.

Because your log contains your history and thus where you’ve been (in the training sense), it’s also the guide to where you want to go.

A simple composition notebook will serve you very well (click here), and below are two articles and a video to get you started on properly keeping a training log.

As always, we hope this helps you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

How to Deadlift Correctly in 1 Minute (EASY to Learn)

/ Testify Strength & Conditioning/

Learn correct technique for the deadlift in 60 seconds. Starting Strength Coach Phil Meggers covers how to deadlift safely, effectively, and efficiently.

Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

How to EASILY Put on Your Lifting Belt (the 2 simple tips that change everything...)

/ Testify Strength & Conditioning/

Do you struggle to put your lifting belt on correctly and easily? Starting Strength Coach Phil Meggers gives you two quick tips to make your life easier.

Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

NEVER Make This Belt Mistake Again! (fast fix)

/ Testify Strength & Conditioning/

Don’t make this mistake with your belt. For that matter, don’t make this mistake with your wrist wraps, either.

What error is this, you say? We’re talking about the simple mistake of forgetting to use your belt or your wrist wraps when training.

You might be thinking to yourself, “Self, how could I possibly forget my exquisitely crafted lifting belt or my amazing wrist wraps?” And yet, if it hasn’t happened to you already, rest assured - it will. At some point, you’ll finish a set (either a work set or a heavy warm-up set), you’ll sit down, and you’ll think, “Man, that was much harder than I expected it to be!”

Then, you’ll glance around and realize, “Oh. There’s my belt - I forgot to wear it.”

With this in mind, how can you make sure that you remember your belt (or your wraps) for your next set?

You’ll never forget your belt and wraps again.

The solution is extraordinarily simple - when you complete a set, remove your belt as usual and hang it right over your barbell. You can do the same with your wrist wraps as well. The next time you approach the bar to lift, you won’t forget to use your belt and wraps since you’ll see them as you approach the bar, and you’ll have to move them out of the way to use the bar. 

It’s a simple, effective, and efficient tactic, and as always, we hope this helps you get stronger and live better.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

If you found this helpful, you’ll love our weekly email. It’s got useful videos, articles, and training tips just like the one in this article. Sign up below, and of course, if you don’t love it, you can unsubscribe at any time.

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Would you like to get quality coaching from a Starting Strength Coach?

I Forgot My Belt! (Simple Lifting Trick)

/ Testify Strength & Conditioning/

(A Blast from the Past article originally posted on 01/08/20)

Do you ever forget to put your belt on for your heavier sets? Perhaps you forget to wear your wrist wraps every once in a while?

Problem solved

These types of situations tend to occur more often when you’re a newer lifter, but even an experienced lifter can forget a belt or wrist wraps every now and then.

If you find yourself in one of the above situations from time to time, try this: hang your belt and wrist wraps on your barbell between sets.

By doing so, you’ll be forced to grab them before starting your next set, and the problem is solved. The next time you lift, give it a try. Hope this helps!

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

If you found this helpful, you’ll love our weekly email. It’s got useful videos, articles, and training tips just like the one in this article. Sign up below, and of course, if you don’t love it, you can unsubscribe at any time.

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Would you like to get quality coaching from a Starting Strength Coach?

LIFTING BELTS: The Complete Guide and What NOT to Get! (Lifting Gear Series)

/ Testify Strength & Conditioning/

Not sure about lifting belts - whether you should get one, what to get, or how to use it? You’re in luck as, in this article, we cover anything you could ever want to know about lifting belts as well as - very importantly - what not to get. Scroll to the end for a few solid belt recommendations as well.

This is the second article in our “Lifting Gear” series, so be sure to check back in the coming weeks for future articles in the series. Click here to read the first article in the series - Lifting Gear: What to Wear and What NOT to Wear!

Why You Want to Use a Lifting Belt
We won’t dive deep into all the details of the muscles of your trunk having something to contract against, intra-abdominal pressure, and hoop tension, but suffice to say for now - a belt helps you provide rigidity. In other words, it helps you provide efficient force transfer from the things generating force in a lift - for example, your hips and legs during the squat - through your rigid midsection (i.e., your trunk) into the barbell that’s sitting on your back.

Belt Width
If you’re reading this article, there’s a strong chance you’re thinking something along the lines of, “Hey, I should probably start using a belt,” and you’re probably right, but what should you get?

In terms of width, you’ve got two basic options - 3 inches wide and 4 inches wide. Some people might need a 2.5” belt, but this is less common.

The width you choose will depend on the space between your hips and your ribs as that’s where the belt is going to sit. You do not want the belt to run up against your ribs as this is extremely uncomfortable and will prevent you from getting or keeping your back set in extension (especially in the deadlift setup).

Ideally, you would try out a 3” belt as well as a 4” belt and see which one works best, and the deadlift will be your best indicator. If you can get your back set flat and rigid in the deadlift setup with a 4” belt, then that’s a solid option for you. If you can’t, then you’ll probably need to choose a 3” belt.

If you don’t have the opportunity to try out a few different widths, then you’ll have to make an educated decision. People who are taller and/or have longer torsos tend to do well with 4” belts while those who are shorter and/or have shorter torsos usually do better with 3” belts.

Belt Thickness
I usually recommend a 9-10 mm thick belt. You can get belts in the 12-13 mm thick range, and you might decide to do that sometime down the road, but a quality 9-10 mm belt will work well for pretty much everyone.

Sam locks out here deadlift while wearing a 3” wide, single prong belt.

Prongs
Get a single prong belt. Contrary to popular belief, a double prong belt isn’t all that difficult to become accustomed to - I have one, and I’m no physical genius (I bought it a long time ago when I didn’t know any better) - but at the same time, there’s not a compelling reason to have two prongs.

Quality
A high quality belt will probably last you the rest of your life. Don’t skimp here. This is an investment, and after your training log and your lifting shoes, your belt is probably your most important piece of personal training gear. I generally wouldn’t recommend anything under $100.

When to Get a Belt
On your first day of training, order your belt. Quality belts will often take several weeks to arrive - especially if you order a belt with a custom design and/or color - and by the time that belt shows up, you’ll be ready to start using it.

When to Put On Your Belt
A good rule of thumb is to put your belt on for your last warm-up set as well as all of your work sets. Take the belt off or loosen it between sets, of course, but by wearing it for your last warm-up, you’ve ensured that the only variable changing between that warm-up set and your first work set is the weight on the bar and not anything else like what equipment you’re using.

Over time, you’ll develop your own preferences as to when to put on your belt. For example, in the squat, you might decide to always wear your belt for anything above 225 lb, and an approach like that will work fine as well.

How to Put On Your Belt
A belt should be worn tightly, and at first, it probably needs to be uncomfortably tight to be correct. With time and experience, this level of snugness will feel natural and correct, but it will probably feel a bit uncomfortable at first.

using the squat rack to put on the belt

To get the belt tight, use your squat rack for assistance. Place the belt around your midsection - somewhere around the level of your belly button for most people (but you’ll figure out your exact location with practice) - then put the nose of the belt through the buckle. After that, wrap the nose of the belt partially around an upright of the squat rack, lean and sit back away from the rack, and then twist away from the rack so that the twisting motion tightens the belt around your trunk.

I strongly recommend watching the included video as this is far more easily understood via demonstration than the printed word. In addition, the video covers how to take off the belt as well as what to do when you don’t have a squat rack nearby to help put on your belt.

How to Breathe and Brace With the Belt
Breathing and bracing with a belt is not complicated - despite what a lot of “fitness experts” out there would have you believe.

Before starting the lift, take a breath in and hold that breath against your closed glottis. If you’re not sure how to hold your breath against a closed glottis, say the word, “hick” and hold your breath by holding the “ck” sound at the end. In essence, you hold your breath in your throat instead of against your lips or puffed out cheeks.

As you hold that breath, tighten every muscle in your midsection - pretend you’re getting ready to get punched from all sides, and you’ll have a pretty good idea of what to do. Watch one of the included videos for a demonstration and explanation.

In short, take a breath in, hold it, and get tight. Then maintain that held breath from the start of the movement all the way until the end of the movement.

For example, in the squat, you breathe in and get tight at the top, hold that breath down and back up again, and then release your breath once you’ve locked out the rep at the top of the squat. In the deadlift, on the other hand, you take a breath in and get tight at the bottom of the lift (i.e., when the bar is on the floor), hold that breath all the way up to lockout and back down again, and then you release your breath after the bar is on the floor.

One last note - don’t try to push your abs or your belly outward into the belt. Again, don’t complicate this - take a breath, hold it, and get tight like you expect to get punched.

What NOT to Get
Don’t get a tapered belt, i.e., one that is wider in the back than it is in the front. The extra material in the back is just a waste of material and isn’t doing what you think it is.

Don’t get a belt with padding in the back. The point of a belt is to help provide rigidity, and padding helps defeat that purpose as you now have compressible material between you and the belt.

On a related note, if you’re wearing a t-shirt as well as a sweatshirt when you train (for example, perhaps you train in a cold garage), I’d recommend wearing your belt over your shirt as usual but underneath your sweatshirt so you don’t have extra material between you and the belt.

For strength training, get a leather belt - not a velcro belt. Velcro belts have their uses - specifically in Olympic lifting where catching the bar on the buckle of a leather belt during a clean or snatch is a real possibility. However, for general strength training, a leather belt provides more rigidity and won’t pop open on you (as velcro belts have been known to do from time to time).

Some Belt Recommendations
There are a number of quality belt manufacturers out there - Pioneer, Dominion Strength, The Strength Co., and Inzer just to name a few, and with that in mind, here are a few belt options I typically recommend:

As always, we hope this helps you get stronger and live better.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

If you found this helpful, you’ll love our weekly email. It’s got useful videos, articles, and training tips just like the one in this article. Sign up below, and of course, if you don’t love it, you can unsubscribe at any time.

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Would you like to get quality coaching from a Starting Strength Coach?