Buzz
Years back, the concept of running barefoot rather than in traditional running shoes caused a stir in the fitness world. (The outcome: A surge in high-priced footwear designed to replicate barefoot running, countered by a wave of heavily cushioned, structured shoes.) Now, a parallel discussion is brewing in the strength training arena, with proponents claiming barefoot lifting is natural and beneficial, while critics argue it invites injury and health risks. The truth lies somewhere in between, so let’s explore the advantages and disadvantages.
Could Training Barefoot Offend Others?
Before diving into the science, let’s address the social aspect. When and where is it appropriate to go shoeless during workouts in shared spaces?
When you're at a gym, you must adhere to its policies. Many gyms prohibit barefoot training. Arguing about it won’t help; you’ll just hit a wall. This TikTok features a lifter debating with gym staff, insisting that lifting in running shoes feels like “deadlifting on two cushions.” If your gym has similar rules, opt for shoes with thin soles and a spacious toe box to let your feet spread naturally. (Plenty of shoes are designed to simulate the barefoot experience.)
That said, socks alone are a classic choice for lifters and are generally permitted in most gyms. Numerous world-record deadlifts, such as this one by Rhianon Lovelace, have been achieved in socks or deadlift slippers, which are essentially the same.
Is lifting with shoes safer or riskier than going barefoot?
Both sides of this argument cite injury risks, but neither has solid scientific evidence. No studies confirm that barefoot lifting is safer, nor do any prove it increases injury rates. Most research on barefoot training focuses on running, which isn’t relevant here.
Studies examining multiple sports, like this one, also don’t directly apply to lifting. For instance, the review found that beach volleyball, played barefoot on sand, results in fewer ankle sprains compared to indoor volleyball with shoes. However, most volleyball ankle sprains occur when players land on each other’s feet—a scenario unlikely in the weight room.
Both barefoot advocates and shoe supporters agree on one point: a stable surface—whether the ground or a firm shoe—is safer than a soft, unstable running shoe. While there’s limited data on injuries from lifting in running shoes, it’s a reasonable judgment to avoid squishy footwear during training. This aligns with our earlier recommendation to opt for weightlifting shoes, flat shoes, or even socks instead of sneakers.
What advantages does barefoot training offer?
Let’s explore why some prefer barefoot training. This is especially popular in the “functional” fitness community, where certain kettlebell enthusiasts argue that ditching shoes enhances training effectiveness.
A frequent observation is that barefoot training forces you to actively create stability with your feet rather than depending on shoe support. This requires practice and skill development: you must learn to sense weight distribution across your feet and strengthen the small muscles in your feet and lower legs to control movement and positioning effectively.
But why is training your feet for stability important? Some trainers believe it’s inherently beneficial—since you have these muscles, you should use them. Others claim it allows you to generate more force against the ground, potentially increasing your lifting capacity.
However, this idea hasn’t stood up well to scientific scrutiny: Here’s one study, for instance, showing that the force exerted on the ground remained the same whether wearing shoes or not. (I was disappointed they used running shoes instead of lifting-specific footwear, which might have further supported barefoot lifting if there were any real advantage.)
What’s it like to lift barefoot?
So, what does barefoot training actually feel like? I spoke with Emilio Joubert, a New York City-based coach with an RKC II certification (the RKC being a group that advocates for barefoot training). He shared, “Barefoot training helps you sense your position in space. When I wear shoes, I sometimes rush through the setup and settle for ‘good enough.’ But barefoot, I have to adjust and wiggle until I feel just right.”
In practice, he doesn’t push clients toward barefoot lifting or specific shoes unless they face an issue that either approach could address. The benefits, he notes, are largely subjective. “My strength levels are nearly identical with or without shoes,” he explains. “I just feel more comfortable barefoot during exercises like low bar squats, zerchers, and deadlifts.”
Reasons you might prefer wearing shoes while lifting
In certain situations, shoes can enhance your lifting performance. As previously mentioned, weightlifting shoes with a firm, elevated heel—like those worn by Olympic weightlifters—can help you squat deeper or maintain a more upright posture during squats, cleans, and snatches. However, a similar heel lift can be achieved during squats by using a slanted board, often found in gyms where barefoot training is common. (Note: I wouldn’t recommend using a slant board for dynamic movements like snatches or cleans, as these require rapid foot adjustments.)
Shoes also provide a sense of security against minor injuries like scrapes or stubbed toes. While a layer of canvas (or modern high-tech materials) won’t protect you from a dropped weight plate, it can offer peace of mind. Personally, I’d hesitate to perform Olympic lifts or heavy farmer’s carries barefoot, as dragging a toe during small, shuffling steps could be a risk.
The strongest argument for wearing shoes is that the benefits of barefoot training are minimal, if they exist at all. If you’re more comfortable in shoes, there’s no need to go barefoot.
The bottom line
Ultimately, the value of barefoot training depends on the type of shoe you’re comparing it to. For example, deadlifting in heeled lifting shoes requires raising the bar an inch higher than when barefoot. While this might seem like a win for barefoot advocates, the issue can also be resolved by wearing thin, flat shoes (I prefer Chucks for deadlifts for this reason).
Similarly, when squatting, cushioned shoes might disrupt your balance as you lower into the movement—but opting for heeled lifting shoes or thin-soled footwear can resolve this issue. As previously mentioned, heeled lifting shoes can improve squat positioning if ankle mobility is a concern, though using a slant board is another effective solution.
In the end, most benefits of lifting in shoes or going barefoot can be achieved either way. Neither approach has been proven to increase injury risk or enhance lifting capacity. It ultimately comes down to personal preference. If you have a coach, consult them about the best footwear for your needs. If you’re training solo, there’s no harm in experimenting with barefoot lifting if you’re intrigued.
“It’s worth giving it a shot,” Joubert advises. “Not because of any magical benefits, but because you might find it more enjoyable and stable. If you try it, you could discover that your foot positioning feels more natural and comfortable compared to wearing shoes.”
Joubert also highlights that some of his clients have succeeded even in the much-maligned running shoes—including one who achieved his first 500-pound deadlift wearing them. “We often overestimate the importance of the shoes we wear.”
