It’s Okay, You Can Lift Weights in Sneakers
Maybe it’s just me playing Extremely Online, but whenever I see someone squatting in sneakers, the comment section in my head goes off. “Drop your shoes!” “You’ll get hurt!” “You don’t need pillows under your feet when you have a heavy barbell behind you!”
There is some truth to these knee-jerk reactions; When squatting (or deadlifting), I personally do not wear or recommend running shoes. But the importance of choosing shoes is greatly exaggerated. You won’t injure yourself or ruin your results by squatting in sneakers.
Why people say you shouldn’t squat in sneakers
Why is this dubious advice so widespread? I blame the online form checking culture for this. People who have just learned to squat on their own are unable to diagnose mobility problems or, on the other hand, are unable to convince beginners that they are, in fact, fine and just need more practice. But they see you wearing New Balance sneakers, so that’s the first thing they notice.
The idea is that sneakers and other soft running shoes create a soft layer of foam underfoot. When you run, it’s great; it absorbs shock and helps return some of the energy to the foot when pushing off. But when you’re squatting or deadlifting, you’ll benefit more from a solid base.
I can agree with the sneaker haters that the best option for squats is either wearing solid shoes (no squishing at all) or walking without shoes . I would rate your options as follows:
- Weightlifting shoes, such as Nike Romaleos or Reebok Legacy Lifters, have a raised heel and a very firm sole. This is the best option if you need or prefer a raised heel to help maintain good body position during squats. However, they are expensive and if you have good ankle mobility, a heel pad may not do you much good.
- Solid flat shoes, such as Converse Chuck Taylors or Vans Old Skools. These are good all-around shoes and you can also do deadlifts in them.
- No shoes at all. Most gyms discourage barefoot training, but you can usually remove your shoes and walk up in your socks.
I have a more detailed guide to choosing the right climbing shoes here . If you’re looking to buy shoes specifically for climbing, consider these options. But what if you’re new to the gym and all you have are sneakers?
Come on, sneakers won’t kill you
When sneaker haters start making scary statements saying you’ll get hurt or that you won’t be able to lift weights in soft shoes, they don’t actually have a solid sole to stand on.
There are no studies that link those who wear running shoes to higher injury rates than lifters who wear other shoes. Any claims that you’ll get hurt while wearing sneakers are almost certainly made up. People love to scare each other with “dangerous” exercises and practices in the gym , evidence be damned.
I’ll admit, when I squat in my shoes, I don’t feel as stable. But I squatted in sneakers, and the squats go fine. Check out the local gym; you will see a lot of people wearing sub-optimal shoes.
Earlier this year I participated in a competition where people did all sorts of weird and difficult exercises. Towards the end, several people tried to do single-leg raises and noted that it was difficult to do in sneakers. I looked around and realized that most of the participants had been wearing sneakers all day . And he probably trained in them too. These were people who were gaining serious weight! Until they took on a task that was particularly balance-oriented, their choice of footwear did not hinder them at all.
Lifting weights in sneakers is as much a “not ideal, but it’ll be fine” situation as squatting without a belt or running on a sunny day without sunglasses. So, should you squat in running shoes? Eh, this is not the best option. But if that’s what you have now, you’ll be fine.