Yes, women can definitely use lifting straps.
Lifting straps are not developed for a specific gender or training level. They help ensure that grip doesn't become the limiting factor before the back, hamstrings, or glutes have finished working.
The goal is not to make the workout easier. The goal is to allow the muscles you want to train to perform the work without being stopped by tired hands and forearms.
The short answer
Lifting straps can be relevant for both beginners and experienced strength trainers. They are particularly useful if grip repeatedly fails before the back or posterior chain during deadlifts, Romanian Deadlifts, rows, and pulldowns.
The choice of straps should primarily depend on your hand size, the exercises you perform, and your personal preferences – not your gender.
Why do many women use lifting straps?
Grip and forearms are smaller muscle groups than the back, glutes, and hamstrings. Therefore, your hands can get tired even if the muscles you actually want to train can still perform more repetitions.
Lifting straps can help you:
- Prevent grip from ending the set too early.
- Focus more on your back and posterior chain.
- Complete more controlled repetitions.
- Maintain a stable connection to the weight.
- Get more out of heavy work sets.
- Train with higher volume.
Are lifting straps only for heavy lifts?
No. Straps can be used for both heavy and high-repetition sets.
Some use them to lift heavier in deadlifts. Others use them during rows and pulldowns to reduce the importance of grip and focus more on muscle connection and movement.
Straps can be relevant, for example, if you are working with many repetitions, slow tempo, or long sets, where the forearms would otherwise get tired first.
Which exercises are lifting straps good for?
Romanian Deadlifts
Romanian Deadlifts primarily train hamstrings, glutes, and back. During longer sets, grip can get tired before the posterior chain has received the desired training. Here, straps can help you maintain connection to the bar.
Deadlifts
During heavy deadlifts, grip can become the weak link. Straps allow you to use a symmetrical overhand grip and focus more on the lift itself.
Barbell Rows
For barbell rows, straps can help if your forearms are limiting the set. This can make it easier to focus on pulling your elbows back and engaging your back muscles.
Dumbbell Rows
Heavy dumbbells place high demands on grip. Straps can help you keep the dumbbell stable throughout the entire set.
Lat Pulldowns
If you feel your forearms more than your back during lat pulldowns, straps can reduce the demands on grip and make it easier to focus on pulling your elbows down.
Cable Rows
Straps can be useful for cable rows with many repetitions, where you want to maintain tension in your back without being stopped by tired hands.
Shrugs
For shrugs, grip can be challenged by the heavy weight. Straps help you hold on, so you can focus on the movement around your shoulders and upper back.
Are lifting straps good for glute training?
Straps don't directly train the glutes, but they can help in exercises where the glutes and hamstrings are the primary muscle groups.
This applies especially to Romanian Deadlifts and other heavy hip hinge exercises. If your grip fails first, straps can help you continue the set and stay focused on the posterior chain.
What size should you choose?
The right model depends on hand size and the connection to the bar you prefer. Therefore, women should not automatically choose the shortest model.
StrapIt Short
StrapIt Short is designed for hands under 16 cm and for people who prefer a shorter connection to the bar.
The shorter length makes the model popular for rows, pulldowns, and smaller hands, among other things.
StrapIt Standard
StrapIt Standard is the versatile choice for hands over 16 cm. The model can be used for deadlifts, Romanian Deadlifts, rows, pulldowns, and general strength training.
StrapIt Premium
StrapIt Premium is for those who want a thicker material and a more exclusive design for heavy training and high volume.
Therefore, don't choose solely based on whether the model is marketed as short or standard. Use hand size and the desired feel around the bar as your starting point.
How to use lifting straps
- Wrap the strap around your wrist.
- Let the loose end follow your palm.
- Wrap the material around the bar in the opposite direction of your fingers.
- Rotate the bar slightly to tighten the connection.
- Make sure both sides are even.
- Release the connection in a controlled manner when the set is complete.
Straps should sit securely, but they should not be so tight that they feel uncomfortable around your wrist.
When should you train without straps?
Straps don't need to be used for all exercises or all sets. It can make sense to train without straps if:
- You are performing light warm-up sets.
- You want to improve grip strength.
- Grip does not limit the exercise.
- You are specifically training hands and forearms.
- You are still learning the basic technique of the exercise.
A simple strategy is to perform warm-up sets without straps and use them for the work sets where grip would otherwise limit the training.
Are straps cheating?
No. Lifting straps are a training tool in the same way as a weightlifting belt, knee wraps, or wrist wraps.
They don't remove the need for good technique and don't do the work for you. They simply help ensure that grip doesn't stop the set before the muscle group you want to train.
Do female athletes use straps?
Yes. Lifting straps are used by female fitness enthusiasts, bodybuilders, and strength athletes alike.
However, the need depends more on the type of training than on the level. A beginner can benefit from straps if grip limits back training, while an experienced athlete may choose to train without them when grip strength is the focus.
Danish-produced lifting straps since 2014
MakeIt has been producing StrapIt lifting straps in Denmark since 2014. More than 50,000 pairs have been sold, and the models are developed with a focus on function, comfort, and durability.
See all StrapIt lifting straps
Conclusion
Women can definitely use lifting straps. They can be an effective tool for deadlifts, back training, and posterior chain exercises if grip gets tired before the muscles you want to train.
The most important thing is to choose a model based on hand size and training style. Use straps strategically on sets where grip limits you, and continue to train without straps when grip strength is part of the goal.
Frequently asked questions
Can women use lifting straps?
Yes. Lifting straps can be used by anyone if grip limits training.
Are lifting straps only for heavy lifts?
No. They can also be used for high training volume or to reduce the importance of grip during back training.
Which lifting straps are best for women?
It depends on hand size. StrapIt Short is designed for hands under 16 cm, while StrapIt Standard fits hands over 16 cm.
Are lifting straps good for glutes and hamstrings?
They can be useful for Romanian Deadlifts and other posterior chain exercises if grip fails before the glutes and hamstrings.
Are straps bad for grip strength?
Not if used strategically. You can perform warm-up and lighter sets without straps and only use them on demanding work sets.
Can beginners use lifting straps?
Yes. Beginners should first learn the exercise technique, but can use straps if grip repeatedly limits training.
