The Pros and Cons of Using Lifting Straps for Strength Training

If you’ve ever felt your grip give out before your muscles were fully fatigued, you’re not alone. Whether you’re deadlifting or training your back, lifting straps can be a simple yet effective tool to support your performance. But like any piece of kit, they work best when used with purpose and balance.

What Are Lifting Straps?

Lifting straps are supportive tools made from durable materials like cotton, nylon, or leather, designed to wrap around both your wrist and the barbell. Their primary function is to improve grip stability and allow you to lift heavier weights without your hands giving out.

By taking the strain off your grip, straps help you maintain better form, focus on the target muscle group, and delay fatigue in the forearms. They’re commonly used for pulling movements such as deadlifts, barbell rows, and lat pulldowns.

How Lifting Straps Help Grip Strength – and When They Don’t

Grip strength is often a limiting factor in strength training. You might be able to deadlift 120kg, but your hands start to fail at 100kg. That’s where straps come in: they allow you to bypass grip fatigue and hit your true potential.

“Straps are a useful way to train your back or hamstrings harder without being held back by smaller muscles in your hands or forearms,” says Emily Ashley, REPs-certified personal trainer. “But they’re a supplement, not a substitute.”

Using lifting straps won’t improve your raw grip strength directly. In fact, overuse can prevent you from developing it. That’s why it’s essential to train both with and without straps, depending on the goal of the session.

Pros & Cons Summary

Performance Benefits

Straps don’t just support grip, they can enhance overall workout quality by helping you train for longer and with heavier loads.

Key benefits:

• Less grip fatigue means more time under tension
• Improved muscle recruitment in the target area
• Greater focus on technique and mind-muscle connection
• Better control during high-rep or heavy-load sets

This leads to more effective sessions, particularly in hypertrophy (muscle-building) programmes.

Injury Prevention and Joint Support

Straps can also reduce the strain on wrists and forearms during heavy lifts, lowering the risk of overuse injuries or improper lifting technique. By helping to distribute load more evenly across the upper body, straps can:

• Minimise muscle imbalance
• Decrease strain on small stabilising joints
• Support safe lifting mechanics on compound movements

For more injury prevention tips, visit the NHS exercise safety guide.

Choosing the Right Straps

Not all lifting straps are created equal. Here’s a quick breakdown:

Some lifters prefer padded straps for wrist comfort, while others opt for figure-8 or lasso-style straps depending on the type of lifts.

Tip: Try a few types before settling, your choice may vary by lift (deadlifts vs rows) or your experience level.

How to Use Lifting Straps Responsibly

Like any tool, lifting straps should be used strategically, not automatically.

When to use them:

• For heavy sets of pulling movements
• If your grip is limiting progress
• To protect recovery from hand fatigue

When not to rely on them:

• During warm-up or lighter sets
• If you’re trying to build raw grip strength
• On lifts where grip training is a priority (e.g., farmers walks)

Balance strap use with direct grip exercises such as dead hangs, wrist curls, and loaded carries.

Conclusion

Used wisely, lifting straps are a powerful tool in your gym kit, helping you push heavier loads, protect your joints, and stay focused on muscle growth. But for the best results, combine them with dedicated grip-strength work and progressive overload strategies.

They’re not a crutch. They’re a performance aid, especially when your goals include lifting heavier, for longer, safely.