Buzz
The moment I tried on proper lifting shoes, it was a game-changer. My feet felt incredibly secure during squats, as if they were anchored to the floor. They were so cozy that I accidentally kept them on for deadlifts—a beginner’s error, since the elevated heels hinder performance in that exercise. Here’s everything you need to know about choosing the right footwear for heavy lifting.
The importance of proper footwear
Initially, you might wear whatever shoes you own to the gym. Running shoes will do in a pinch, but upgrading to specialized footwear should be a priority as soon as possible.
Running shoes and similar cushioned sneakers often feature soft soles, ideal for comfort and shock absorption during runs. However, when lifting heavy weights, this cushioning can cause issues. It reduces your connection to the ground, and even slight weight shifts may lead to instability. While this isn’t dangerous (contrary to popular belief), lifting in running shoes means missing out on a stable foundation. Invest in the right footwear for better performance.
Beyond avoiding soft soles, another factor is heel height. You can choose between flat-soled shoes like Chucks or Vans and Olympic weightlifting shoes with a firm, raised heel (usually 3/4"). Bringing two pairs of shoes to the gym is perfectly normal. Let’s explore your choices.
Heeled weightlifting shoes are designed for squats and Olympic lifts
Heeled weightlifting shoes, often referred to as squat shoes or lifters, are worth considering. While not typically found in regular sports stores, they are popular among dedicated lifters and can be purchased online. (I’ll suggest some brands later.)
These shoes feature a rigid, non-cushioned sole and a raised heel made of plastic or wood. The heel, usually 3/4 inch high, significantly impacts squat depth. If you struggle with achieving proper squat depth, improving ankle mobility is key. Alongside ankle mobility exercises, heeled shoes can provide immediate assistance.
Even individuals with exceptional ankle mobility can benefit from heeled lifting shoes. Olympic weightlifters, including those with extraordinary ankle flexibility, consistently wear these shoes during competitions and training. The elevated heel promotes a more upright posture at the bottom of a squat, enhancing strength and stability. (This Instagram post from Catalyst provides further insight and showcases the type of shoes I’m referring to.)
As an Olympic weightlifting competitor, I wear my lifting shoes throughout my entire workout unless a specific activity demands different footwear. (For plyometrics in the warmup, running shoes are ideal.) If your training focuses on bodybuilding or powerlifting, you might prefer flat shoes for most exercises and switch to lifters for squats.
A perk for powerlifters: If your federation requires keeping your entire foot on the ground during bench presses, lifting shoes can assist. (If you don’t compete or heel placement isn’t a concern, feel free to bench in any footwear.)
Top weightlifting shoes to consider
Most weightlifting shoes perform similarly, with fit being the primary difference. Don’t overanalyze which shoe is universally "best"; instead, try a few pairs and select the one that fits your feet comfortably. The shoes should feel snug without causing discomfort during walking, lunges, or split jerks. Pain indicates they’re too tight, while excessive looseness suggests they’re too large.
For narrow feet, consider Nike Romaleos. If your feet are wider, Rogue Do-Wins are a great option. Those who prefer a roomy toe box (wider at the front and slightly tapered at the back) should try the TYR L-1. Other well-regarded options include Adidas Adipowers and the Reebok Legacy Lifter.
Most weightlifting shoes come in men’s or unisex sizes, so don’t stress if a "women’s" version isn’t available. Generally, subtract 1.5 sizes from your women’s size to find the corresponding men’s size, but always verify with the brand’s size chart. For instance, I wear a women’s size 8 in most shoes and an 8.5 in Nike running shoes. My Romaleos are a men’s 6.5, equivalent to a women’s 8, and they fit perfectly.
Weightlifting shoes are often pricey, with most models costing over $100 and many around $200. However, they’re durable and can last for years if maintained and worn only indoors. Unlike running shoes, they aren’t disposable. For budget-friendly options, check out older models or lightly used pairs on platforms like eBay. Among new shoes, Do-Wins are typically the most affordable.
Flat shoes are ideal for deadlifts and general strength training
If heeled lifters aren’t necessary or you already own a pair but need something for other exercises, opt for flat-soled shoes. These are superior to running shoes in the gym because they lack the unstable cushioning. While not as stable as heeled lifters, they’re more affordable and versatile. Their low profile is particularly advantageous for deadlifts.
During a deadlift, you lift a bar from the ground to a standing position. The higher your heels, the greater the distance the bar must travel—even an extra three-quarters of an inch can determine whether you achieve a PR attempt or fall just short. (While this isn’t a massive issue, many of us prefer to maximize every possible advantage.)
As mentioned earlier, I use lifting shoes for Olympic weightlifting workouts. However, for other training styles, especially those involving deadlifts or varied movements like farmer’s carries or box jumps, I switch to my Chucks.
Top flat-soled shoes for strength training
Shopping for flat-soled shoes is simpler than for weightlifting shoes, as many casual options meet the criteria, and you aren’t limited to athletic brands. Popular choices include Converse (Chuck Taylor high-tops or low-tops) and Vans Old Skools.
Deadlifting barefoot or in socks is always an option
Here’s a quick solution to the "how many pairs of shoes do I need for the gym?" dilemma. You can perform deadlifts—and other exercises if necessary—while wearing socks. However, avoid deadlifting barefoot in shared gym spaces, as it’s typically against the rules. Socks are acceptable and provide no cushioning or heel elevation, keeping you close to the ground.
In competitions, some lifters opt for thin-soled slippers for deadlifts to comply with shoe requirements while mimicking the feel of socks. Socks work well for conventional deadlifts (feet close together), but sumo deadlifters might find them too slippery on the platform. In such cases, consider grippy deadlift slippers or stick to reliable Chucks.
