Knee and Elbow Sleeves in Pakistan: 5mm vs 7mm, Sizing and Prices (2026 Guide)

Knee sleeves and elbow sleeves are two of the most useful pieces of kit for heavy lifting: they keep your joints warm, add compression and help heavy squats and presses feel more stable. But with 5mm and 7mm options, different sizes and a lot of big claims online, choosing the right pair isn't always simple. This guide covers what sleeves actually do, what the research says, how to choose between 5mm and 7mm, how to find your size, and what they cost.

Knee sleeves vs elbow sleeves at a glance

At the time of writing (October 2026), our knee and elbow sleeves were on sale at 25% off. Check each product page for the current price.

What do knee and elbow sleeves actually do?

Sleeves are tubes of neoprene that slide over the joint. They do three main things:

• Keep the joint warm, which many lifters find more comfortable during heavy sessions.
• Add compression, giving a snug, supported feel around the joint.
• Add a little bounce out of the bottom of a squat or press, which some lifters notice more with thicker 7mm neoprene.

Sleeves are not braces, and they won't fix an injury or poor technique. If you have ongoing knee or elbow pain, see a doctor or physiotherapist rather than relying on a sleeve.

What the research says

• Knee sleeves: in a 2021 study, 15 trained men squatted an average of 166kg for one rep in neoprene knee sleeves, compared with 161kg in a thin control sleeve. Sleeves one size smaller than recommended didn't add anything over the normal size, and sleeves didn't improve other strength or endurance tests. Another study found no increase in the weight lifted at all.
• Elbow sleeves: in a 2025 study from Nord University in Norway, 20 adults gained about 1.6kg on their bench press max and 2kg on their shoulder press max with neoprene elbow sleeves, plus about one extra rep at 85% of their max.

So the performance boost is small and not guaranteed. Most lifters wear sleeves mainly for warmth, comfort and confidence under heavy weight, and any extra kilos are a bonus.

5mm vs 7mm: which thickness should you choose?

If you mainly lift heavy and want maximum support, go for 7mm. If you want sleeves you can wear comfortably through a whole session, or you do a mix of lifting, cross training and cardio, 5mm is the easier choice.

Our knee sleeves

All of the knee sleeves below are made from neoprene and sold as a pair.

• OG Knee Sleeves - 7mm (Rs. 5,200): our best-selling knee sleeves over the last 90 days. Premium 7mm neoprene with a contoured fit, reinforced stitching and a free carrying bag. Built for squats, deadlifts, lunges and leg days.
• Powerlifting Knee Sleeves - 7mm (Rs. 5,700): designed for strong compression, with reinforced four-way stretch around the knee and no gapping. In red and blue.
• 7mm Metal Knee Sleeves (Rs. 5,200): the same 7mm build as our OG sleeves, with a free carrying bag. In red, black with red stripes and black with white stripes.
• Pink Knee Sleeves - 7mm (Rs. 5,200): 7mm neoprene with a contoured fit and a free carrying bag.
• Knee Sleeves Camo - 5mm (Rs. 5,200): 5mm neoprene and polyamide with reinforced stitching, for squats, cross training, running and everyday use.

See every option in our knee sleeves collection.

Our elbow sleeves

• OG Elbow Sleeves - 7mm (Rs. 5,700): our best-selling elbow sleeves over the last 90 days. Premium 7mm neoprene with reinforced stitching, two sleeves per pack. Made for bench press, overhead press, dips and arm training.
• 5mm Elbow Sleeves (Rs. 5,700): premium 5mm neoprene with reinforced stitching, two sleeves per pack, in navy, red and white.
• Elbow Sleeves Camo - 5mm (Rs. 5,700): 5mm neoprene with a snug fit for pressing and arm work, in a camo print.

See them all in our elbow sleeves collection.

How to find your size

Knee sleeves

1. Stand with your knee slightly bent, at about 30 degrees.
2. Wrap a soft measuring tape around the middle of your knee, over the kneecap.
3. Compare the measurement with the size chart on the product page.

For everyday training, pick your normal chart size. Many powerlifters go one size smaller for a tighter fit. In the study above, though, the tighter sleeve didn't lift any more than the normal size, so only size down if you like the feel.

Elbow sleeves

1. Bend your elbow to about 30 degrees.
2. Measure around the centre of the elbow.
3. Compare the measurement with the size chart on the product page.

For a snug fit, we recommend sizing down on our elbow sleeves.

How tight should sleeves be?

• Snug enough that they don't slide down during a set.
• Not so tight that your foot or hand goes numb or tingles.
• You should still be able to bend the joint through its full range of motion.

How to put on knee sleeves

7mm sleeves are tight, especially when new. This method makes it easier:

1. Sit down and turn the top half of the sleeve inside out, folding it down over the bottom half.
2. Slide your foot through and pull the folded sleeve up to just below your knee.
3. Unfold the top half up over your knee, so the sleeve is centred on your kneecap.
4. Smooth out any wrinkles behind the knee before you squat.

For elbow sleeves, straighten your arm, slide the sleeve over your hand and forearm, and centre it on the elbow.

When to wear them

• Knee sleeves: squats, lunges, leg presses and the rest of your leg day, especially on heavy sets. 5mm sleeves are comfortable enough to keep on for the whole session.
• Elbow sleeves: bench press, overhead press, dips and arm work like skull crushers and close-grip pressing.
• In winter: sleeves help keep your joints warm in a cold gym, which is one reason lifters put them on early in a session.

Pair your knee sleeves with a lifting belt on heavy squat days. Our guide to the best weightlifting belts in Pakistan can help you choose one.

Are sleeves allowed in powerlifting competitions?

In IPF powerlifting, knee sleeves can be up to 7mm thick, but elbow sleeves aren't permitted. Knee sleeves must also be made of neoprene, and in 2025 the IPF banned several stiff knee sleeves that didn't meet that rule. If you compete in IPF events, check that your sleeves are on the IPF's approved list. For training, any well-fitting neoprene sleeve works.

Knee sleeves vs knee wraps

Knee sleeves slide on and can be worn for a whole workout. Knee wraps are long elastic bands wound tightly around the knee just before a heavy set, and they're far more restrictive. Wraps are used in equipped powerlifting, while sleeves are the standard choice for everyday training and raw competition.

How to look after your sleeves

• Hand wash with mild soap and cool water. Don't machine wash or tumble dry them.
• Let them air dry fully, out of direct heat.
• Take them out of your gym bag after each session so they can air out.

Frequently asked questions

What is the price of knee sleeves in Pakistan?

At Hustlers Only, knee sleeves have regular prices of Rs. 5,200 to Rs. 5,700 a pair. Check the product page for the current price, as sales can bring this down.

What is the price of elbow sleeves in Pakistan?

Our elbow sleeves have a regular price of Rs. 5,700. Check the product page for the current price.

Should I get 5mm or 7mm knee sleeves?

Choose 7mm for heavy squats and powerlifting, and 5mm if you want more flexibility for longer sessions, cross training or general use.

Are knee sleeves sold as a pair?

Yes. All of our knee sleeves come as a pair, and our OG, navy, red and white elbow sleeves come two to a pack.

Can I wear knee sleeves for running?

Our 5mm camo knee sleeves are designed for running and everyday use as well as lifting. 7mm sleeves are better kept for heavy lifting.

Do knee sleeves help with knee pain?

Many lifters find the warmth and compression comfortable, but sleeves aren't a treatment. If you have ongoing knee pain, see a doctor or physiotherapist.

Are your sleeves suitable for women?

Yes. Sleeves are sized by measurement, not by gender, so just measure carefully and use the size chart.

Can I pay cash on delivery?

Yes. Every order can be paid cash on delivery across Pakistan.

Final thoughts

The right sleeves come down to how you train. Choose 7mm for heavy squats and presses, 5mm for comfort and all-day wear, measure carefully, and don't size down further than feels comfortable. Shop our knee sleeves and elbow sleeves to find your pair.