When it comes to gym gear, knee sleeves are one of the most debated accessories. If you’ve spent time around powerlifters, CrossFit athletes, or even weekend gym warriors, you’ve probably heard the question: “Should I go with 5mm or 7mm knee sleeves?”
Both are commonly made with SBR (Styrene-Butadiene Rubber), a material known for durability, elasticity, and compression. The thickness—5mm or 7mm—can make a big difference depending on your training style, goals, and knee health.
So, which one is better for you? Let’s break it down.
🔹 What Do Knee Sleeves Actually Do?
Before choosing thickness, it’s important to understand what knee sleeves are designed for. They:
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Provide compression → improving blood flow, reducing swelling, and speeding recovery
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Add warmth → keeping joints lubricated and less prone to stiffness
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Enhance stability → giving a “tighter” feeling around the knees, especially under load
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Offer proprioceptive feedback → helping you feel more aware of your movement and form
But keep in mind: knee sleeves do not prevent injuries on their own. As Dr. Travis Pollen, a fitness coach with a PhD in Rehabilitation Sciences, explains:
“Knee sleeves are not a substitute for proper technique or progressive training. They provide support and feedback, but the foundation is always good movement patterns.”
🔹 5mm SBR Knee Sleeves: The All-Rounder
Why lifters choose them:
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Medium thickness offers a balance of support and flexibility
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Lighter and less bulky than 7mm sleeves
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Suitable for workouts that involve both lifting and conditioning
Best for:
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CrossFit, HIIT, and functional training
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Endurance-based lifting sessions
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Athletes who need joint support without sacrificing mobility
Expert take:
According to several CrossFit coaches, 5mm sleeves are often the “sweet spot” because they allow quick transitions between lifts, cardio movements, and bodyweight exercises. If your training is diverse, 5mm will rarely get in the way.
🔹 7mm SBR Knee Sleeves: The Heavy-Duty Choice
Why lifters choose them:
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Extra thickness gives maximum compression and joint stability
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Ideal for heavy, low-rep strength sessions
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Helps athletes feel more secure under heavy loads
Best for:
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Powerlifting, Olympic lifting, and bodybuilding leg days
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Squats, deadlifts, and other max-effort lifts
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Athletes with previous knee discomfort who want added support
Expert take:
Strength coaches often recommend 7mm sleeves for lifters chasing personal records. As renowned strength coach Mark Bell puts it:
“When you’re going heavy, you want that confidence. A thicker knee sleeve can give you the stability you need to focus on the lift, not your knees.”
🔹 How to Choose Between 5mm and 7mm
Here’s a quick decision guide:
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Do you mix lifting with cardio or high-intensity intervals? → Go with 5mm
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Are you focused on max strength and big lifts? → Choose 7mm
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Are you new to lifting and unsure? → Start with 5mm, then move to 7mm if you specialize in heavy strength work
Think of it this way:
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5mm = versatility & movement freedom
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7mm = stability & heavy lifting focus
🔹 Final Thoughts
There’s no one-size-fits-all answer. Both 5mm and 7mm SBR knee sleeves serve different purposes, and the “better” option depends on your training style and goals.
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If your workouts are varied and high-paced, 5mm will support you without slowing you down.
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If you’re chasing strength and personal records, 7mm can give you that extra layer of confidence and joint stability.
At the end of the day, even the best knee sleeves won’t replace good form, proper warm-up, and smart progression. But the right pair can give your knees the support they deserve—and help you push harder, lift safer, and train longer.
