Lifting Straps for Beginners: When to Start and How to Use Them

Lifting straps are simple pieces of gear, but beginners often have questions. Are they only for advanced lifters? Will they ruin your grip? Which exercises should you use them on? This guide answers the most common beginner questions so you can use straps the right way from day one.

What Lifting Straps Are

Straps are lengths of material with a loop at one end. The loop goes around your wrist and the tail wraps around a bar, dumbbell or handle. Once wrapped, your hands are effectively tied to the weight, so you can hold on even when your fingers are tired. They are used for pulling exercises, not pressing.

When Should Beginners Start Using Straps?

There is no hard rule, but a good guideline is to start using straps when grip begins to stop your pulling sets before your back or legs are tired. For many new lifters, that happens a few months in, once deadlifts, rows and shrugs get heavier. Before that point, lifting without straps helps your grip catch up naturally. A common sign you are ready is the bar slipping out of your hands on the last reps of a set while your back still feels like it has more to give.

Exercises Where Straps Help Most

• Heavy deadlifts and Romanian deadlifts; read lifting straps for RDL.
• Barbell and dumbbell rows; see lifting straps for rows.
• Shrugs; see lifting straps for shrugs.
• Lat pulldowns and pull-ups once your back gets strong.
• Rack pulls and heavy carries.

Exercises Where You Do Not Need Them

Straps are not for bench press, squats, overhead press or curls. For pressing, wrist wraps support the joint instead; see lifting straps vs wrist wraps.

How to Put On Lifting Straps

1. Hold the strap so the loop is near your wrist and the tail runs toward your thumb.
2. Slide your hand through the loop.
3. Place your hand on the bar with the tail running under it.
4. Wrap the tail around the bar away from you.
5. Roll the bar back toward you to tighten.
6. Grip over the strap and lift.

It may feel awkward the first few times. Practice with an empty bar until it is quick. Our guide on how to use lifting straps has more detail.

Beginner Mistakes to Avoid

• Wrapping in the wrong direction so the strap loosens as you lift.
• Using straps on every set, including warm-ups.
• Leaving too much slack between wrist and bar.
• Relying on straps instead of learning a solid grip; read about deadlift grip types.

Keeping Grip Strength Growing

Use straps only for top sets and higher-rep back work. Do warm-ups without them, and add some direct grip training like farmers walks or dead hangs. This way your grip still improves while your back gets the heavy training it needs.

Choosing Your First Pair

Look for straps with enough length to wrap the bar at least once, a comfortable loop and solid stitching. Loop straps are the most versatile for beginners. Figure-8 straps are popular for very heavy deadlifts and shrugs but are harder to let go of quickly; see figure 8 straps vs loop lifting straps.

Bay Gear Co. Lifting Straps

Our lifting straps are 24" long and $19.99 a pair, with enough length for barbells, dumbbells and machine handles. Browse all colors in the wrist straps collection. Many beginners pick them up together with wrist wraps for pressing days.

Other Beginner Gear

• A quick locking belt at $34.99 is an easy first belt for squats and deadlifts.
• Liquid chalk improves grip on unstrapped sets. (Liquid chalk is not returnable.)
• See our best weightlifting belt for beginners and beginner gym workout.

A Beginner Pull Day With Straps

1. Deadlifts: warm up unstrapped, strap up for the final 1–2 working sets.
2. Barbell rows: 3 sets of 8, strapped on the last set if grip fades.
3. Lat pulldowns: 3 sets of 10–12, no straps unless needed.
4. Dumbbell shrugs: 3 sets of 12, strapped.
5. Farmers walk: 3 trips, no straps.

See pull day workout for more ideas.

Practicing Your Strap Setup

Spend a couple of minutes at the start of pull day practicing with an empty bar or light dumbbells. Wrap each side, roll the bar to tighten and check that both straps sit at the same height on the bar. The goal is to strap up in a few seconds without looking. Lifters who rush the setup often end up with one hand higher than the other, which makes the bar feel uneven and can shift the pull to one side.

How Fast Will You Progress?

With straps on your heaviest back sets, many beginners notice they can add reps or weight more consistently to rows, shrugs and RDLs, because grip is no longer the first thing to quit. Keep a training log and add small amounts of weight when you hit your rep targets with good form.

Shipping and Returns

Bay Gear Co. includes free shipping on orders over $49 and a 30-day return policy on qualifying items.

FAQ

Should beginners use lifting straps?

Yes, once grip starts limiting pulling sets. Use them for heavy sets and keep training grip without them.

Do straps make your grip weak?

Not if you use them sensibly and still do unstrapped work.

Which straps are best for beginners?

Loop straps are easiest to learn and work for almost every pulling exercise.

Can I use straps for bench press?

No. Use wrist wraps for pressing.