Knee Sleeves: What They Actually Do and How to Choose the Right Fit

As a coach, I get a lot of questions about knee sleeves… what they do, whether they’re worth it, and how tight they should be.

Here’s my breakdown…

• Support & Stability

Neoprene knee sleeves help keep the joint warm and provide proprioceptive feedback, which can improve stability and confidence, especially in compound lifts like the squat. They’re also flexible and you can use them for accessory movements such as split squats, lunges, leg press, etc…

• Consistency & Compression

While sleeves won’t magically add pounds to your lift, the added compression can help you feel more “locked in” under the bar, especially in higher volume or intensity sessions.

• Joint Warmth

Keeping your knees warm helps with mobility and joint health, especially in colder gyms or longer training sessions.

What About Sizing Down for Extra Tightness?

Many lifters assume tighter sleeves = more strength. But a 2021 study (Machek et al., JSCR) found that while neoprene sleeves did slightly increase squat 1RM, there was NO added benefit from going tighter than the recommended size. Comfort and proper fit matter more than extreme compression.

Coach Kyle’s Takeaway…

Use sleeves as a tool, not a crutch. Stick to the right size, focus on your technique, and let sleeves support (not replace) your strength.

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