Yes, beginners can use lifting straps. It makes especially good sense when your grip tires before the muscles you are trying to train. Therefore, you don't need to wait until you have trained for a certain number of months.
However, straps should be used as needed and not automatically for all sets. This way, you can train your grip and get more out of exercises where your hands would otherwise limit you.
The short answer
- Start with light sets without straps.
- Put on straps when your grip genuinely limits a working set.
- Practice placement and release with a light weight before lifting heavy.
- Do not use straps as a substitute for correct technique.
What do lifting straps do?
Lifting straps create a stronger connection between your hand and the bar or handle. They help you hold onto the weight so that your fingers and forearms don't necessarily finish the set before your back or posterior chain.
Straps are typically used in pulling exercises such as deadlifts, rows, and pulldowns. You can read the basic explanation in our guide: What are lifting straps?
When do lifting straps make sense for beginners?
As a beginner, it can be difficult to determine whether it's your grip or the muscle you're training that is ending the set. The following signs may indicate that straps are relevant:
- The bar starts to slip out of your hands.
- Your forearms get tired before your back.
- You stop the set even though your back or posterior chain could continue.
- You spend too much attention on holding on and lose focus on the exercise.
- Your grip gradually deteriorates during workouts with many pulling exercises.
If you can hold the weight securely without straps, there's no immediate need to use them. Straps are most useful when they solve a specific limitation.
Which exercises can beginners use straps for?
Deadlifts and Romanian Deadlifts
Straps can be used for working sets if your grip limits the training of your back, glutes, and hamstrings. If you are training specifically for a competition, you should also be aware of the rules for using straps.
Barbell Rows and T-Bar Rows
In rows, tired forearms can make it harder to hold onto the bar and focus on the back muscles. Here, straps can be relevant for the heaviest sets.
Lat Pulldowns and Cable Rows
Straps can help if your hands and forearms get tired during longer sets before your back muscles are sufficiently challenged.
Shrugs
Shrugs are often performed with weights that challenge your grip. Straps can help you hold the weight and keep focus on your trapezius muscles.
When should beginners train without straps?
Straps are less relevant when the purpose of the exercise is specifically to challenge your grip.
As a general rule, train without straps for:
- Farmer’s Walks and farmer carries.
- Dead hangs.
- Static holds.
- Direct grip and forearm training.
- Light sets where you can easily hold the weight.
If you want to specifically develop your grip, you can also read our guide: How to get stronger grip?
How to introduce straps into your training
A simple method is to start your workout without straps and only put them on when your grip truly becomes a limitation.
- Perform warm-up sets without straps.
- Assess if you can safely hold the working weight.
- Use straps for the sets where your grip would otherwise end the exercise.
- Continue with separate grip training if grip strength is a goal for you.
Learn to place, tighten, and loosen your straps with a light weight before using them on heavy working sets. Both sides should feel the same, and you should be able to release yourself from the bar in a controlled manner.
Do lifting straps make your grip weaker?
Straps do not automatically make your grip weaker. However, they reduce the direct strain on your grip during the sets where you use them.
If you use straps for all pulling exercises from the very first warm-up set, your grip will receive less training stimulus. This can be avoided by combining sets without straps with targeted use on the heaviest or most demanding working sets.
Read the detailed explanation in Are straps bad for grip strength?
Which lifting straps are best for beginners?
The best choice primarily depends on your hand size and then on the feel you desire around the bar.
- StrapIt Standard: The most versatile starting point for hands 16 cm or larger.
- StrapIt Short: Developed for hands under 16 cm or for those who prefer a shorter connection.
- StrapIt Premium: For hands 16 cm or larger and those who desire a thicker construction with double cotton webbing.
All three models can be used for deadlifts, rows, pulldowns, and shrugs. Short is therefore a size variant and not only intended for specific exercises.
If you are unsure about the models, you can read Which lifting straps should I choose?
Danish-produced lifting straps since 2014
MakeIt has produced StrapIt lifting straps in Denmark since 2014. The models are developed for both new and experienced strength trainers who need help with their grip in heavy pulling exercises.
More than 100,000 straps have been sold in Denmark and Sweden.
See all StrapIt lifting straps
Frequently asked questions
Can beginners use lifting straps?
Yes. Beginners can use straps when their grip limits an exercise. There is no specific training experience or strength you must achieve first.
Should beginners use straps for all sets?
No. Use them as needed, for example, on heavy working sets, and continue to train without straps on lighter sets and grip exercises.
When are you ready for lifting straps?
You can consider straps when your hands or forearms end the set before the muscle group you are trying to train. Practice using them with a light weight first.
Which lifting straps are best for beginners?
StrapIt Standard is the most versatile starting point for hands 16 cm or larger. Choose Short for hands under 16 cm and Premium if you want a thicker construction.
Can lifting straps replace gym gloves?
Not directly. Gloves are primarily used as a layer between the hand and the training equipment, while lifting straps help maintain grip in pulling exercises.
Can you still train grip strength when using straps?
Yes. You can train lighter sets and specific grip exercises without straps and use them on working sets where your grip would otherwise limit your training.
