What Shoes Should I Wear for Lifting?
When most “normal” people think of “gym shoes,” the first thing that comes to mind is likely a pair of tennis shoes. Or, if you’re an old-school lifter, Chuck Taylors- as they call them.
Many newcomers to the gym have skewed assumptions about proper lifting footwear. Moreover, in the Powerlifting community, there’s so much variety around shoe options, and as some lifters constantly chase the newest trends, choosing a pair can seem overwhelming.
The truth is, the shoes that you wear do impact your lifting performance. Within your lifts- creating stability, grounding, and technique- begins from your feet & the surface you’re exerting force into. If that’s something restrictive or unstable, the rest of your kinetic chain will suffer- you may see compensations or losses of tension through your ankles, knees, and hips. Choose your footwear with purpose, and ensure that it serves you.
Different Shoe Options for Powerlifting
Flat-footed shoes
The general guideline for lifting shoes is choosing a pair with a flat sole. You want to avoid unstable, squishy surfaces- like a running shoe. These are designed to absorb force, and- when lifting, you want to produce force.
When standing on an unstable surface, your balance and efficiency are impaired. Your ability to feel contact with the floor, create a firm position for your footing, effectively “push through the ground,” and maintain stability through the lift- are compromised. Running shoes mitigate all these things to decrease the force applied to your joints. Lifting is an entirely different pursuit. When you’ve got a shoe with a flat sole, you can create a better setup, enforce your strength, and increase the force transfer through the ground.
A flat-footed shoe works for squatting, benching, and deadlifting. That's the number one requirement that any new athlete should follow, and specific brands or details are less important. Examples here include anything from Converse, Vans, certain styles of Adidas, canvas shoes, etc. While some may proclaim that the “toe box is too narrow,” that may not be worth worrying over until it becomes an issue for you. A flat shoe will feel better than a running shoe.
2. Minimalist shoes
Minimalist shoes take the next tier, especially for deadlifts. For some, the style of a typical flat-footed shoe can feel restrictive, because there’s less room for your feet to move. This issue often arises more typically in Sumo deadlifts. When standing in that externally rotated position- finding balance can be more difficult. Where you orient your body, set your feet, and distribute your weight- can impact your lockout strength, whether you’ll feel like you’re falling back- and your deadlift positioning itself. Loss of balance can lead to loss of tension, loss of grip, compromised hip position, a rounded back, etc. Optimizing your Sumo Deadlift setup directly influences your success.
Because your toes are pointed outward in this lift, they need more room to spread- to create proper tension from the floor. Typical footwear options can restrict this.
Moreover, some Conventional deadlifters and flat-shoe squatters prefer these shoes for the same reason. The additional stability can support those movements, too.
Enter Minimalist shoes. On the platform, you do have to wear close-toed shoes of some sort, as barefoot is not an option. Minimalist footwear is about as close as you can get.
The concept with a “minimalist” shoe is to use the least amount of fabric/covering possible over the foot, connecting you with the ground more. Athletes such as climbers and hikers prefer these shoes, as they give that extra “grip” necessary when performing such activities.
Minimalist shoes no longer restrict you to a certain width, almost akin to wearing a sock, so your feet have more freedom of movement.
Many Powerlifters splurge on fancy minimalist shoes (NoBulls, etc.), but you can find a cheaper pair online through various sites. Whitin is one of my favorite brands.
3. Squat shoes with a heel
Another option for squatting (and possibly benching) is a heeled lifting shoe. Some lifters falsely perceive that these shoes are inherently performance-enhancing, but the truth is that not everyone squats better in them.
The primary benefit of a heel is the increased mobility. Lifters with long limbs, poor ankle mobility, and issues hitting depth necessitate this the most. A squat shoe decreases the demands on your body itself to create that mobility, as the elevation assists your knees in traveling forward. Ankle dorsiflexion- or forward knee travel while keeping your heels on the ground- is a common restriction for some athletes. The heel decreases the barrier to entry while still providing a stable surface for your foot during the movement. You wouldn't want your heels to actually leave the ground during a squat- when trying to hit depth.
Even if you can physically squat deep, you may struggle with depth for other reasons. Long-limbed lifters must travel far to get down there, and the heel can slightly decrease that distance. Lifters who struggle mentally with depth may find it more manageable with a heel, as it increases access, potentially requiring less thought.
Beyond just that, lifting shoes can make for a more quad-dominant squat. Because your heels are lifted, your weight goes more forward, toward your toes.
You’re in a more upright position.
Your knees can travel further forward, over your toes, increasing the force on your quads.
The mechanics of your squat aren’t drastically changed, but they are altered- to a certain extent. For athletes who find this form of squatting to be stronger, preferring a more knee-dominant squat, shoes can be a promising option.
Essentially, for athletes who struggle with depth, whether psychologically or technically, prefer a more upright position, a lifting shoe with a heel can be helpful for squats. On the contrary, athletes who are more glute-dominant, have a greater forward torso lean, find lifting shoes to be unstable, and have no issues with hitting depth- may prefer flat shoes.
For some, squat shoes will increase their strength potential- and, for others, they don’t. It depends on mechanics, technique, anatomy, and individual strengths/weaknesses.
I also use squat shoes for bench-pressing. Now, this is not entirely necessary, and I wouldn’t say that one should purchase heeled shoes for Bench alone if you don’t already have them. But, especially for shorter lifters/shorter-legged lifters, who may struggle to reach the floor when lying on a bench, the elevation can be helpful. Sometimes, athletes need blocks for their feet to touch the ground, and squat shoes can often solve this issue. They provide a similar benefit here, adding mobility to the lift. For many athletes, having the stability of your whole foot on the ground when Bench pressing- for leg drive purposes, is the strongest position. This isn’t true for all: some prefer tucking their toes underneath them, with their heels off the ground, which is an option for WRPF- but I find that the increased leg drive potential with a flat position overcomes most possible benefits of the raised position.
The squat shoe allows for this- while allowing you to get your feet further back (toward your head) to increase your arch. You can a) drive your feet into the ground with the stable base and b) maximize the arch you can achieve.
The difference may seem small, but in the bench press, all of these details contribute to your strength. Lifting shoes can be helpful for both the Squat and Bench, though these are less important details if you’re a beginner. Worry about the exact aspects of your lifts when you’re looking to push your strength, compete in a meet, etc., not when you’re getting started. But, if you fall into that former category, it may be worth considering.
Most squat shoes have narrower toe boxes, which may not be an issue- depending on the person, but TYR offers a wider foot option for lifters who are concerned about that.
4. Barefoot lifting
The final recommended footwear choice for lifting is none at all. While some may initially believe it to be dangerous, the truth is that your shoes don’t provide that much additional protection and injuries during lifting are uncommon. If you’re an ultra-wide Sumo deadlifter, it’s on you to be mindful of the position of your feet, whether you’re wearing shoes or not. Be careful when returning plates to the tree- so as not to drop them on yourself- and when racking a squat. Besides that, you should be safe from any toe-related lifting incidents.
The primary benefit of barefoot lifting is that it allows the most stability and contact possible of any “shoe” option and helps strengthen the muscles of your feet. You have all of the flexibility and range to set yourself up, and because they’re bare- no external support as additional help- they get stronger, too. This factor is valuable, especially for lifting, where your feet always serve as your base.
On a continuum from flat-footed shoes to minimalist shoes, to barefoot- barefoot offers the most range of movement & foot-related benefits, whereas flat-footed shoes are the most restrictive. This isn’t inherently bad. It depends on how deep you want to dive into this footwear path- and where your priorities lie.
Another benefit of barefoot lifting is that it’s accessible. If you’re not looking to compete and don’t want to buy new shoes, take your current ones off, and you’re ready to lift! I highly recommend trying it at some point for technique purposes.
The one drawback of this style is that it’s not allowed in competition. You’re required to wear shoes on the platform. You can train barefoot- but I recommend switching to your comp shoes as you approach meet day. If you’re typically a barefoot lifter in the gym, when you compete- Minimalist shoes are your best bet.
So, to sum up, here are some guidelines for each lift:
Squat:
Heeled lifting shoes (if you’re a knee-dominant, longer-limbed, more upright squatter, and/or someone who struggles with depth),
Minimalist Shoes/Flat-footed shoes (If you’re more hip-dominant/less upright and have no issues hitting depth)
Bench:
Heeled lifting shoes (If you like them, for the added mobility gains, additional height, and/or stability)
Whatever shoe, beyond that. It doesn’t matter as much since you have the bench as a base of contact, too.
Deadlift:
Minimalist shoes are recommended for Sumo Deadlifters for increased stability.
Flat-footed shoes work just fine, especially for Conventional.
New Athletes/Preference: Barefoot can work for all lifts. Flat/Minimalist shoes also work. Choose a pair to wear for all lifts.
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Footwear can become a niche and overcomplicated topic in lifting, depending on who you ask. Some possess very polarizing and passionate beliefs when it comes down to the shoes on their feet. While it’s an important discussion, we don’t want it to become a barrier to entry. You don’t need $100 shoes for a 10-cent squat. Increase the quality of your lifts before you go thinking that your shoes will be a magic solution. Especially if you’re newer to training, you could just take off your tennis shoes and lift in your socks. It doesn’t need to be fancy- and you don’t need added expenses to begin your lifting journey. The specifications listed here are for athletes looking to compete- who are interested in different options. But the truth is, all you need is an option that provides stability and comfort when lifting. Flat-footed, minimalist, or barefoot- any is fine- as long as it feels good to you. For some athletes, specific lifting shoes may be helpful, and you may even wear different shoes for each lift. Avoid overanalyzing these details until you’ve gotten some reps under the bar, gained confidence in your technique, and it’s actually worth considering.
