It’s Okay, You Can Lift Weights in Sneakers.
Maybe it’s just me spending so much time online, but whenever I see a video of someone doing squats in sneakers, a storm of comments immediately erupts in my head: “Take off your sneakers!”, “You’re hurting yourself!”, “You don’t need pads under your feet when you have a heavy barbell on your back!”
There’s some truth to this hasty reaction; I personally don’t wear squat (or deadlift) shoes and wouldn’t recommend them. But the importance of proper shoe selection is greatly exaggerated. You won’t get injured or ruin your gains by squatting in sneakers.
Why do they say you shouldn’t squat in sneakers?
Why is this dubious advice so prevalent? I blame the culture of checking exercise technique online. People who’ve just learned to squat are incapable of diagnosing mobility issues or, conversely, reassuring newbies that they’re fine and just need more practice. But they see you’re wearing New Balance sneakers, so that’s the first thing they notice.
The idea is that running shoes and other cushioned footwear have a soft layer of foam underfoot. This is great for running: the foam absorbs shock and helps return some energy to the foot during push-off. But for squats or deadlifts, a more stable base will help you more.
I agree with those who hate sneakers that the best options for squats are either rigid shoes (without cushioning) or barefoot . I would rank the options roughly like this:
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Weightlifting shoes, such as Nike Romaleos or Reebok Legacy Lifters , have a raised heel and a very rigid sole. They’re best if you need or prefer a raised heel to maintain proper body position during squats. However, they’re expensive, and if you have good ankle mobility, the raised heel may not be of much help. They’re great for squats, but not so good for deadlifts.
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Shoes with a sturdy, flat sole, such as Converse Chuck Taylors or Vans Old Skools. These are versatile gym shoes and can even be used for deadlifts.
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No shoes at all. Most gyms frown on barefoot workouts, but you can usually take off your shoes and work out in socks.
Here’s a more detailed guide to choosing the right strength training shoes . If you’re looking for shoes specifically for strength training, consider these options. But what if you’re new to the gym and only have sneakers?
Lifting weights in sneakers won’t kill you.
When sneaker opponents start making scary claims like you can get injured or that you can’t lift weights in soft shoes, they actually have no solid basis for such claims.
There are no studies that indicate a higher injury rate among those who wear sneakers compared to those who strength train in other shoes. Any claim that you can get injured while wearing sneakers is almost certainly a lie. People love to scare each other with “dangerous” exercises and gym workouts , regardless of the evidence.
I’ll admit, when I squat in sneakers, I don’t feel as stable. But I ‘ve done squats in sneakers, and they’ve been fine. Take a look around your local gym; you’ll see plenty of people wearing improper shoes.
I once participated in a competition where people were performing a lot of strange and difficult lifts. Towards the end, several people were trying to lift weights on one leg and remarked 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 they had probably been training in them. These were people who lifted serious weights! Until they tackled a task that required special balance, their choice of footwear didn’t hinder them in the least.
Lifting weights in sneakers is like squatting without a belt or running on a sunny day without sunglasses, but you’ll be fine. So, should you squat in sneakers? Well, they’re not the best option. But if that’s all you have at the moment, you’ll be fine.