Let’s talk feet. More specifically—what’s on them when you’re lifting.
It’s easy to assume that any comfy gym shoe will do, especially if it’s labelled as “training” or “running” footwear.
But when it comes to strength training, especially squats, deadlifts, or anything that involves shifting load—your choice of shoe can make a big difference.
The Problem with Running Shoes in the Gym
Running shoes are built with cushioning and bounce in mind. That’s great for logging miles on the pavement—but not so great when you’re trying to generate force through the floor.
Here’s why:
- Soft soles compress under heavy loads, reducing stability
- They absorb force instead of helping you transfer it efficiently
- Your foot can shift slightly in the shoe, throwing off your alignment during lifts
- Think of it like trying to squat on a mattress.
- Comfortable? Maybe. Stable? Definitely not.
Why Flat, Stable Shoes Are Better for Lifting
When you lift, you want a solid connection with the floor. A flatter, firmer shoe helps you:
- Stay grounded through your full foot (heel, ball, and toe)
- Improve balance and control in exercises like squats, lunges, and RDLs
- Generate more power from the ground up—especially in compound lifts
- Reduce injury risk by supporting proper joint alignment and technique
What Footwear Should You Look For?
Here are a few solid options, depending on your goals and training style:
- Converse or Vans-style flat shoes – firm sole, low profile, and decent grip
- Cross-training shoes (e.g. Nike Metcons, Reebok Nanos) – offer stability with enough support for varied training
- Olympic lifting shoes – raised heel and rock-solid base, ideal if you squat deep or do front squats regularly
- Barefoot-style shoes – great for practicing stability and improving foot strength. And yes—going completely barefoot is fine too in many settings, especially for deadlifts or single-leg balance work. Just be mindful of your toes!
Quick Tip: Match Your Shoe to Your Training
- Lifting-focused session? Go flat and firm.
- Doing plyometrics, conditioning, or circuits? A hybrid cross-trainer might suit you better.
You don’t need a closet full of specialist footwear—but choosing the right shoe for the job can make you feel more in control, more powerful, and ultimately get more from your session.
Final ThoughtsFootwear isn’t just about style or comfort—it’s a training tool. The right pair can improve your technique, boost your performance, and help prevent niggles or imbalances.
If you're unsure what’s best for you, bring your current pair to your next session—we’ll take a look and chat about what might work better for your goals.