A simple consumerist de-bunker this week! Here are 5 of the most popular gym accessories I have doubts about the effectiveness of. Here we'll discover if they are boosting your gains & gym experience or draining your wallet. We are skimming the surface a little here, so I've also rated each accessory's effectiveness out of 5. We know we've not covered them all here, so drop any suggestions in the comments for us to look in to.
Lifting Belts
I'm starting big with lifting belts, designed to support your core, posterior chain & posture during big compound lifts such as deadlifts & squats. Originally only seen at World’s Strongest Man, they have become a common sight in commercial gym power racks across the land. There is some science behind belts being very effective when used correctly, but they often aren't. Aside from that, the same research also suggests that unless you are a power lifter or someone regularly lifting like an Olympic weightlifter, they aren't necessary & probably do more harm than good. They promote decreased use of your core muscles, risking injury & reliance on the belt. Meaning many people can deadlift twice their body weight with a belt but can't rely on their core or lower back support their other lifts in the gym. For this reason, despite being effective for professionals, weightlifting belts score low for the other 99% of the population.
Score: 2/5
Foam Rollers
These neon tubes of pain are associated with releasing muscle tension, increasing range of movement & improving performance. Plenty of reliable research backs this up too! However, they are a somewhat temporary fix. Movement range is only increased for the few hours after rolling & the same goes for the resulting improvement in muscle performance. They are a helpful tool for short term pain relief & as part of a warm up, but should not replace stretching. Due to the undeniable amount of positive research on their short-term benefits, they still get a high score.
Score: 4/5
Weightlifting Socks
This is a tricky one as lifting bare foot (with proper form) is undeniably good for you, even if it’s just periodically. It improves foot proprioception & lower leg stability, whilst also encouraging ankle flexion more than modern trainers do. However aside from the grippy soles, weightlifting socks don't show any more benefit than normal socks. They claim improved muscle engagement, but that has been repeatedly proven wrong. Essentially, their main draw is grip so don't overspend for any claims beyond this!
Score: 1/5
Flat Sole (Lifting) Shoes
On a similar vein to socks, stiff soled weightlifting shoes have become more popular than ever before with sales still increasing. There is one major issue with these which makes me wonder if they're worth it... they're bloody expensive! They aim to reduce the instability of modern trainers & therefore lower injury risk or even help you lift a few more kilos. The raised heel in many models will help with this but no more so than normal trainers. However, the flat sole & stiff material could help if stability is a must for you (e.g. you have weak ankles or are lifting particularly heavy). They are worth it in a select few scenarios but, as with all of these, most of us have far more important improvements to make than £200 trainers!
Score: 3/5
Lifting Straps
Straps work. You don't need to be a sports scientist to see that. There is quite an easy way to assess if these are worth your precious spendo. Is it a pull-based lift? If yes, is your grip too weak to hold the weight you're lifting? If yes, use straps. If no, don't use straps. But keep in mind, if I see you using straps to lift 10kg dumbbells or to bench press, I will set them on fire whilst they're still on your wrists.
Score: 5/5
I would like to dedicate this post to every amateur Hyroxer out there in the hope you take note! Have a great week.
Elliot Hutchinson // 02.03.2025
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