Should you use straps in the gym?

Author: Timko Ilya - master of the whole project and fitness trainer.
2012-04-13

There is no definite answer to this question. It all depends on your goals. According to your goals, the use of straps can both help you achieve them and, conversely, be detrimental.

The same action can be motivated by necessity or simply by laziness. The same goes for straps. Some use them to lift the maximum weight or to do a couple more repetitions, while others use them simply because they are too lazy to strain their hands. In just one sentence, I described the pros and cons of this device. Now, let's elaborate a bit more…

One clear advantage of straps is that their use allows you to better load the muscle group you are targeting with a specific exercise. When doing pull-ups, you can concentrate better on your lats and do several more reps since you aren't distracted and don't waste energy on grip strength. In deadlifts, you can lift heavier weights for more repetitions.

By the way, physiologists have long established a close relationship between grip strength and the strength of the back extensors. The stronger the grip, the greater force your back muscles can generate. This applies not only to back muscles but to all your muscles. It’s as if the brain finds a weak link in your body and orders the other muscles not to exert more force than this weak link can handle. All this happens at a subconscious level. Therefore, when you put on straps, you feel as if your muscles have become stronger. In principle, this is indeed what happens.

The downsides of using straps include the fact that your forearms do not get stronger. Of course, it's your choice, but excessive use of straps will not make your forearms any stronger or more enduring.

Therefore, I would advise beginners not to use straps at all at first. Then they can use them in deadlifts, but only in those sets where their hands can no longer hold the barbell.

Experienced athletes (if they have paid attention to their forearms) typically no longer experience grip issues with pull-ups and deadlifts. They can rely on straps more often. For example, I almost always use them when doing pull-ups and deadlifts. Moreover, at powerlifting competitions (where straps are prohibited), I do not experience grip issues. I can do almost as many pull-ups without straps as I can with them.

So, should you use straps in the gym? Beginners – no. As workout experience increases, it's better to start using them gradually. But remember, a strong man should have strong forearms, and straps do not contribute to that. The situation here is similar to that with a weightlifting belt. If you're interested, you can read about it here. Good luck!