Weightlifting 101

You do not need a belt as a beginner — learning to brace your core without one is part of the foundation. Once you're moving meaningful weight (Step 4+), a 4-inch nylon or leather belt provides genuine back support and teaches you to brace harder.

Sneakers with thick cushioned soles compress under load and destabilize your squat and deadlift. Flat-soled shoes (Converse, Vans, or dedicated lifting shoes) give you a solid base. You may already own a pair.

Optional but useful once you're pressing heavier weights. Wrist wraps support the joint during overhead press and bench press work. Don't use them as a crutch — build wrist strength first, then add wraps for heavy sets.