Best Shoes for Weight Lifting
The first time I put on a real lifting shoe, it was a revelation. My legs were so stable during squats that they felt like they were glued to the ground. However, they were so comfortable that I forgot to take them off for deadlifts—a rookie mistake since your heels put you at a disadvantage for the exercise. Here’s what you should know about the shoes you wear when lifting weights.
Why your shoes matter
When you first go to the gym, you will wear whatever shoes you have. If that means a pair of sneakers, it’s not the end of the world. But as soon as the opportunity arises, you should upgrade.
Sneakers and other comfortable sneaker-like shoes usually have soft soles. They are great for keeping your feet comfortable and cushioned while you run. But when you lift heavy weights, this pillow poses some problems. You won’t have as strong a connection to the floor, and if your weight shifts a little, you may feel like you’re swaying a little. This extra instability isn’t dangerous ( it’s a myth ), but if you’re lifting weights in sneakers, you’re missing out on the opportunity to provide yourself with sufficiently stable support. Do yourself a favor and invest in the right shoes for work.
Besides “not being soft,” another consideration is how high do you want the heels of your sneakers to be? You have two options here: either flat shoes like Chucks or Vans, or Olympic weightlifting shoes with a stiff, raised heel (usually 3/4 inch). There’s nothing weird about bringing two pairs of shoes to the gym. Let’s look at your options.
Heeled weightlifting is designed for squats (and Olympic lifts).
Let’s take a look at weightlifting shoes with heels, also called “squat shoes” or “athletics shoes.” They’re not typically sold in sporting goods stores, so if you haven’t seen or heard of them, you’re not alone—they’re quite common on the legs of serious lifters, and can be ordered online. (I’ll recommend a few brands below.)
These weightlifting shoes have a non-cushioned sole and a firm, raised heel made of plastic or (traditionally) wood. The heel is usually three-quarters of an inch high, which may not seem like much, but really makes a difference at the bottom of the squat. If you’re having trouble squatting to the desired depth , you might need a little help with your ankle mobility. Apart from ankle mobility exercises , you can also wear heels for immediate improvement.
Even people with excellent ankle mobility can benefit from heeled lifts. Olympic weightlifters , even those with incredibly good ankle mobility, all wear weightlifting shoes in competition and for much of their training. The heel helps you maintain a more upright body position at the bottom of your squat, which helps you become stronger and more stable. ( This Instagram post from Catalyst explains more reasons, showing which shoes I mean.)
I myself compete in Olympic weightlifting and will wear pants throughout my workout unless there is something special that requires a different type of shoe. (Plyometrics in your warm-up? Running shoes are best for this.) If your training is more bodybuilding or powerlifting, you can wear flat shoes for most exercises and change into weightlifting shoes for squats.
One bonus for powerlifters: If you compete in a federation that requires you to keep your entire foot on the floor while bench pressing, the heel of a lifting shoe can help. (If you don’t compete or have no problem keeping your heel on the ground, you can bench in any shoe you want.)
Best Weightlifting Shoes You Should Consider
Most weightlifting shoes perform equally well and differ only in the fit. You don’t have to think twice about what other people think is the “best” shoe; just try on a few and choose the one that suits your feet. Shoes should fit snugly on your foot without constricting it when walking or lunging (or pushing). If they hurt, they are too tight. If they flop around or feel like a roomy sneaker, they are too loose.
If you have narrow feet, try the Nike Romaleos . If you have wide feet, try Rogue Do-Wins . If you prefer a wide toe box (wider in the front, slightly narrower in the back), try the TYR L-1 . Other popular lifters include the Adidas Adipowers and Reebok Legacy Lifter .
Most weightlifting shoes are sold in men’s or unisex sizes, so don’t worry if you can’t find the “women’s” version. Typically you’ll subtract 1.5 sizes from a women’s size to find a men’s size, but check company sizing charts to confirm. As an example of sizing, I wear a women’s size 8 in most running shoes and a size up to 8.5 in Nike running shoes. When I purchased the Romaleos, I chose the men’s 6.5, which is the same as the women’s 8, just like my street shoes. They fit like gloves.
Unfortunately, weightlifting shoes tend to be quite expensive: you’ll pay over $100 for most styles, with a more typical price tag being $200. On the other hand, they will last for many years if you take care of them and only wear them indoors. (Thank goodness they’re not disposable like sneakers.) Sites like eBay also sell plenty of older models and few used pairs. If you’re buying new, Do-Wins are generally the cheapest of the major brands.
Flat shoes are designed for deadlifting and general strength training.
If you don’t need heeled lifts or you already have a pair but need something else for other exercises, your best bet is to find comfortable shoes with thin flat soles. Flat shoes are better than running shoes for the gym because they don’t have a soft layer that can make you feel unstable. They are not as stable as the heel lifts we discussed above, but they are cheaper and more versatile. They are also positioned lower to the ground, which can be an advantage when performing deadlifts.
In a deadlift, you lift the barbell off the floor and stand up. The higher your heels, the farther you’ll have to move the bar—and an extra three-quarters of an inch can be all it takes to differentiate a successful PR attempt from one that’s almost there. (As with sneakers, this isn’t a big deal, but some of us like to take advantage of every possible advantage.)
I mentioned above that I wear Olympic weightlifting training pants. But if I’m training any other style, especially if it involves a lot of deadlifting or a combination of movement types (farmers exercises, box jumps), I’ll wear my Chucks.
The Best Flat Shoes for Strength Training
They’re a little easier to buy than weightlifting shoes because many casual shoes fit the bill and you don’t have to stick with athletic brands. Classic choices in this category are Converse (high-top or low-top Chuck Taylors ) or Vans Old Skools .
Deadlifts can always be done in socks.
I need to mention one simple solution to the problem of “okay, how many shoes should I bring to the gym?” problem. You can perform deadlifts (and other exercises if necessary) in socks. Don’t deadlift barefoot if you share a gym with other people. This is usually against the rules. But socks are ok. You won’t have any cushioning underfoot and you won’t have a 3/4″ heel.
In competition, lifters sometimes wear thin-soled deadlift slippers so that they can technically wear shoes but still perform the exercise as if they were wearing socks. Socks are fine if you deadlift in the normal way (feet together), but if you do sumo deadlifts instead, the socks may be too slippery on your lifting platform. If so, invest in some grippy deadlift slippers or go back to your trusty Chucks.