Buzz
Maybe it’s just me overthinking, but every time I spot someone squatting in running shoes, a voice in my head starts chiming in: 'Get rid of those shoes!' 'You’re asking for injury!' 'Cushioned shoes aren’t what you need when you’re lifting heavy!'
There’s some merit to those instant reactions; personally, I don’t wear running shoes when squatting (or deadlifting), and I wouldn’t suggest them either. But the significance of your footwear choice is often exaggerated. Squatting in sneakers won’t harm you or sabotage your progress.
Why some people advise against squatting in sneakers
Why is such dubious advice so widespread? I point the finger at the internet culture of form-checking. Those who have recently mastered squatting themselves are not in a position to diagnose mobility problems, nor to reassure beginners that they are mostly fine and just need more practice. But, they certainly can spot that you're wearing New Balances, and that becomes their main criticism.
Running shoes, and other sneakers with soft cushioning, are designed to absorb shock and return energy as you push off the ground, which is ideal when running. However, when squatting or deadlifting, a stable, solid surface underfoot will give you better performance.
I agree with the critics of soft sneakers that for squatting, your best choices are either shoes with no padding or opting to go shoeless entirely. Here's how I would rank your choices:
Weightlifting shoes, such as the Nike Romaleos or Reebok Legacy Lifters, feature a raised heel and a very firm sole. These are optimal if you need or prefer an elevated heel to maintain good form while squatting. They can be quite expensive, and if you have sufficient ankle mobility, you might not need the heel.
Shoes with a solid, flat sole, like Converse Chuck Taylors or Vans Old Skools, are versatile gym shoes that work well for deadlifts too.
Going barefoot. Many gyms discourage barefoot training, but it's typically fine to remove your shoes and lift in socks.
I’ve put together a more in-depth guide here on how to choose the best shoes for lifting. If you're considering investing in shoes specifically for lifting, explore those options. But what if you're just getting started in the gym and all you have are regular sneakers?
Seriously, sneakers aren’t going to be the end of you.
When sneaker-critics start making alarmist claims, saying you'll injure yourself or that heavy lifting is impossible in squishy shoes, they really have no solid argument to back it up.
There’s no research that links a higher injury rate to people wearing sneakers compared to those wearing other types of footwear. Any assertion that sneakers cause injuries is likely just fear-mongering. People love to freak each other out about “dangerous” gym exercises and practices, even if the evidence doesn’t support it.
I’ll admit that squatting in sneakers doesn’t give me the same feeling of stability, but I have squatted in sneakers, and everything went smoothly. Look around your gym; you'll see plenty of lifters in less-than-ideal shoes.
Earlier this year, I competed in an event with a range of unusual and heavy lifts. Toward the end, some participants were trying one-legged lifts and mentioned how difficult it was in sneakers. As I looked around, I realized that most of the competitors had been wearing sneakers the whole time, likely even during their training. These were people lifting serious weights! Until they took on a particularly balance-challenging task, their footwear choice hadn’t held them back at all.
Lifting in sneakers is like squatting without a belt or running on a bright, sunny day without sunglasses – it's not perfect, but you'll manage just fine. So, should you squat in sneakers? Well, they aren't the optimal choice, but if that's all you have for now, you’ll be just fine.
