Waist Training: Before, During, or After Gains?

Gains in the fitness world pertain mainly to muscle growth and how much strength you have acquired since you first started working out. It can also refer to your progress in stamina, speed, and overall athletic journey.

How Does Waist Training Help At The Gym?

Many fitness buffs prefer to use a waist trainer when doing their routines because the garment has the ability to intensify even the most mundane of sessions. It does this through its heat retention feature that helps the wearer sweat out much more than usual, thus feeling lighter and more productive at the end of the workout.

Waist Training: Before, During, or After Gains?

More often than not, a compression band is used as a weight loss tool for people who aim to get thinner and sleeker midsections. However, they can be used when bulking up as well.

Waist Training Before Gains

When lifting weights, it is essential for you to have some sort of gym belt to provide support on your lower back. This can lessen the risk of injury and guide you with your form. Whether it is before, during, or after your progress shows, always protect your back!

Utilizing a waist trainer before you start building muscle and even during your early stages of lifting will not only provide this needed support, but also help you shed off excess body fat while prepping for gains.

Waist Training During Gains

Many of those looking to build muscle utilize a waist trainer during their gaining phase so as to keep their waistlines close to the same, narrow proportion, while the rest of the areas get more emphasized.

By gaining more muscle on the arms, shoulders, thighs, and calves, the narrowed waistline will stand out and display an hourglass figure for women, and a V-shaped figure for men. The differences in results between the genders are mainly due to the fact that women are naturally heavier built on the bust and hips compared to men.

Waist Training After Gains

By getting a waist trainer after the fact, it does not necessarily mean that your waistline will become wide. That would depend on the exercises you have been performing and your natural, genetic makeup.

However, many often enjoy the outcome of having a compression band after building muscle because it helps them in cutting, which is the process of losing fat after gaining muscle in order to have more detailed “cuts” or muscle lines.

Waist trainers we recommend

No matter the phase you decide to incorporate a compression band routine, we highly recommend in investing on these 3 garments:

The Everyday Trainer – Best for daily use

The Gym Compression Band – Best for workouts

The Classic Corset – Best for special occasions



Waist training has become a popular method to achieve a slimmer silhouette and a cinched waist. The practice involves wearing a waist trainer or corset to create firm compression around the abdominal and core muscles to shape the body into an hourglass figure. Some waist trainers claim that regular use of the product can lead to significant results in a few weeks, such as a smaller waist and the loss of inches. However, it's important to note that waist training should not be viewed as a quick fix for weight loss and it's important to maintain a healthy diet and lifestyle. Wearing a waist trainer for long periods of time or without doctor's supervision can lead to negative effects, such as acid reflux or compression of internal organs.

Some people may see amazing results after starting to wear a waist trainer or corset regularly, but it's essential to choose the right product and to use it as a supplement to a fitness routine, not as a replacement. Wearing a waist trainer can also provide extra support during physical activity, as well as improve posture. Ultimately, the waist training journey can be a personal experience, and it's important to listen to your body and not overdo it. If you're considering waist training, it's important to do your research and consult with a personal trainer or doctor before starting.


Waist training has become a popular trend among women looking to achieve the perfect hourglass shape. While some women swear by waist training as a way to achieve their desired body shape, others have raised concerns about the safety and effectiveness of the practice. In this article, we have explored the various aspects of waist training, including how it works, when to start, and the results you can expect.

One of the main benefits of waist training is its ability to reduce the waist measurement and achieve a smaller waistline. Many women have reported losing a few inches off their waist in just a few weeks of consistent use of waist trainers or corsets. Waist training can also help you achieve a better posture by providing support to the middle section of your body, which can result in a slimmer appearance.

However, it is important to note that waist training should not be relied upon as the sole means of achieving an hourglass figure. It is crucial to combine waist training with a healthy lifestyle that includes a nutritious diet and regular exercise routine, including strength training and abdominal exercises such as bicycle crunches. Additionally, it is essential to choose the right waist trainer or corset that fits well and is comfortable to wear for a few hours a day.

Another important factor to consider when it comes to waist training is the safety of the practice. Some experts have raised concerns about the potential risks associated with wearing a waist trainer or corset for a long period. Waist training can cause compression of the rib cage and soft tissue in the abdominal area, leading to discomfort, difficulty breathing, and even organ damage. It is crucial to consult with a healthcare provider before starting waist training and to listen to your body and take breaks if you experience any discomfort.

Despite the potential risks, many women who have tried waist training have reported positive results. Waist training can provide a quick and effective way to achieve a smaller waistline and perfect curves, as long as it is done in moderation and combined with a healthy lifestyle. The results of waist training can vary from person to person, and some women may see a huge difference in their body shape, while others may only lose a few pounds.

It is also important to note that waist training is not a permanent solution to achieving the desired body shape. The effects of waist training are only temporary, and if you stop wearing a waist trainer or corset, your body will return to its natural waistline. Therefore, it is crucial to maintain a healthy lifestyle and exercise regularly to maintain the results of waist training.

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In conclusion, waist training can be a useful tool for achieving a smaller waistline and hourglass shape, as long as it is done safely and in moderation. It is crucial to choose the right waist trainer or corset, maintain a healthy lifestyle, and listen to your body to avoid any potential risks. While waist training can provide quick and effective results, it is important to remember that it is not a permanent solution and should be combined with a nutritious diet and regular exercise routine for optimal results. With the right mindset and approach, waist training can help you achieve the body shape you desire, and many women absolutely love the results they achieve with waist training.

Waist training has become a popular method for women who desire an hourglass figure. It involves wearing a waist training corset or waist trainer for a few hours a day, with the aim of shaping the waist and achieving a smaller waistline. While there are mixed opinions about its effectiveness, many women have reported positive waist training results, including a reduction in waist size and belly fat.

The key to successful waist training is to start slowly and choose the right waist trainer. It is important to remember that waist training is not a substitute for a healthy lifestyle. A combination of waist training, exercise routine, and nutritious meals is key to achieving the best results.

When starting waist training, it is important to have realistic expectations. Waist training before and after results may vary depending on individual factors such as body shape, waist measurement, and natural waistline. Some women may see a big difference in just a few weeks, while others may take longer to notice changes.

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Additionally, it is important to note that waist training should not be uncomfortable or cause pain. If you experience discomfort or pain while waist training, it may be a sign that you need to adjust your waist trainer or reduce the amount of time you wear it.

It is also important to note that waist training does not work for everyone. While some women have successfully waist trained and achieved an hourglass figure, others have reported no significant changes. It is important to listen to your body and stop waist training if you experience any negative side effects.

Overall, waist training can be an effective way to shape the waist and achieve an hourglass figure. However, it is important to approach it with caution and take it slowly. With the right waist training regimen, a healthy lifestyle, and a positive attitude, you can achieve the perfect curves and a small waist that you desire.



Author Bio

Hannah - Manager at Hourglass 

Hannah is a certified personal trainer based in Australia. Since 2017 she has inspired women across the nation through honest & educational content. Her dietary and fitness expertise are trusted across the fitness community.