Gym Accessories for Lifters: Belts, Wraps, Chalk, and Bands

Short answer: The most useful gym accessories each solve one problem. A lifting belt may help bar speed on heavy squats. Chalk keeps hands dry and is allowed in powerlifting. Resistance bands add load to bodyweight moves. Foam rolling after training slightly reduces soreness. None of them replace good technique and steady progression.

The old version of this post was mostly a shopping list. This refresh explains what each accessory does, what the research and rulebooks say, and when to use it.

Does a lifting belt help?

Zink and colleagues (2001) had 14 healthy men squat 90% of their one-rep max with and without a belt. With the belt, reps were completed faster and bar velocity was higher, while muscle activity in the legs and lower back and joint angles didn't change. The authors suggested a belt may improve explosive power without altering technique.

For competition, IPF rules allow a belt worn outside the lifting suit, made of non-stretch material like leather, no wider than 10 cm and no thicker than 13 mm, with no extra padding or bracing, from an approved manufacturer.

How do you use a lifting belt?

1. Check your federation's belt rules before buying if you plan to compete.
2. Save it for heavy sets. The study above tested belted squats at 90% of max.
3. Film a few heavy reps with and without it and compare bar speed for yourself.

What do wrist wraps do?

Wrist wraps are elastic wraps worn around the wrist. IPF rules allow wrist wraps up to 1 m long and 8 cm wide, covering no more than 10 cm above and 2 cm below the center of the wrist joint. Check your own federation's rulebook before a meet.

Why use chalk?

Chalk is powdered magnesium carbonate, used as a drying agent on athletes' hands in climbing, gymnastics, powerlifting, and weightlifting. IPF rules list baby powder, resin, talc, and magnesium carbonates as the only substances that may be added to the body and attire, but not to wraps. Some climbing gyms and crags restrict chalk, so check local rules. For setup, see How to Set Your Grip Before the First Rep.

What are resistance bands good for?

The U.S. Physical Activity Guidelines list elastic bands, along with weights and body weight, as tools for muscle-strengthening activity. A 2015 study (Calatayud and colleagues) found band-loaded push-ups at a 6-rep max produced strength gains similar to the bench press in trained lifters. Bands let you add resistance to bodyweight moves or train when you can't get to a barbell.

Does foam rolling work?

Modestly. Wiewelhove and colleagues' 2019 meta-analysis of 21 studies found:

It's a recovery tool with small effects, not a fix.

How do you choose what to buy first?

1. Start with what your sport requires. Climbers and gymnasts need grip help; powerlifters may need a belt and wraps.
2. Check your federation's rules before buying competition gear.
3. Add bands if you train at home or want push-up and pull-up progressions.
4. Add a foam roller if soreness is limiting your next session.

For more on how gear choices fit training, see our bodyweight vs weights guide.

FAQ

Does a lifting belt help you squat more?

In one study of 14 men squatting 90% of their max, reps with a belt were faster, with no change in muscle activity or joint angles. That suggests a belt may help bar speed.

Are lifting belts allowed in powerlifting?

Yes. IPF rules allow a belt worn outside the lifting suit, up to 10 cm wide and 13 mm thick, from an approved manufacturer, with no extra padding.

Does foam rolling help recovery?

A little. A 2019 meta-analysis of 21 studies found rolling after exercise reduced muscle pain perception and slightly limited drops in sprint and strength performance.

Is chalk allowed in powerlifting?

Yes. IPF rules list baby powder, resin, talc, and magnesium carbonates as the only substances that may be added to the body and attire, but not to wraps.

Next rep

Pick the one accessory that solves your biggest problem right now, and train with it for a month before adding another.

Sources

• Zink et al., 2001: Effects of a weight belt on trunk and leg muscle activity and joint kinematics during the squat
• Wiewelhove et al., 2019: A meta-analysis of the effects of foam rolling on performance and recovery
• IPF Technical Rulebook 2026 (hosted by Irish Powerlifting Federation)
• U.S. Physical Activity Guidelines for Americans, 2nd edition
• Calatayud et al., 2015: Bench press and push-up at comparable levels of muscle activity results in similar strength gains
• Wikipedia: Magnesium carbonate