The Best Shoes to Wear When You're Lifting Weights

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The first time I put on real lifting shoes, it was a revelation. My feet were so stable during squats, it was like they were glued to the ground. They were so comfortable I forgot to take them off for deadlifts, however—a rookie mistake, as the heels put you at a disadvantage for that lift. Here’s what you should know about the shoes you wear when you lift heavy.

Why your shoes matter

When you first head into the gym, you’ll wear whatever shoes you’ve got. If that means a pair of running shoes, it’s not the end of the world. But as soon as you can, you should upgrade.

Running shoes, and other comfortable sneaker-like footwear, tend to have squishy soles. They're great for comfort and for cushioning your feet during a run. But when you're lifting heavy, that cushion introduces some problems. You won't have as solid a connection to the floor, and if your weight shifts a little, you could find yourself wobbling a bit. This extra instability is not dangerous (that's a myth) but if you lift in running shoes, you're missing an opportunity to give yourself a properly stable base. Do yourself a favor and give yourself the proper footwear for the job.

Besides "not squishy," there is one other consideration: How high do you want the heels on your lifting shoes? You have two options here—either flat-soled shoes like Chucks or Vans, or Olympic weightlifting shoes with a hard, elevated heel (typically 3/4"). It is not weird to bring two pairs of shoes to the gym. Let's look at your options.

Heeled weightlifting shoes are for squats (and Olympic lifts)

Let's take a look at heeled weightlifting shoes, also called "squat shoes" or "lifters." These aren't commonly sold in sporting goods stores, so if you haven't seen or heard of these, you're not alone—but they are quite common on the feet of serious lifters, and can be ordered online. (I'll recommend a few brands below.)

These weightlifting shoes have a non-cushioned sole and a hard, elevated heel, made of plastic or (traditionally) wood. The heel is usually three-quarters of an inch tall, which may not feel like much, but really makes a difference at the bottom of a squat. If you have trouble squatting to your desired depth, you could probably use a little help with ankle mobility. Besides doing ankle mobility exercises, you can also wear heeled shoes for an instant improvement.

Even for people with excellent ankle mobility, heeled lifters can be beneficial. Olympic weightlifters, even the ones with freakishly good ankle mobility, all wear weightlifting shoes in competition and for most of their training. The heel helps you to keep a more upright body position at the bottom of the squat, which helps you to be stronger and more stable. (This Instagram post from Catalyst explains more of the reasoning while showing off what kind of shoes I mean.)

I compete in Olympic weightlifting myself, and I'll wear my lifters for my entire workout, unless there's something specific that requires a different type of shoe. (Plyometrics in the warmup? Running shoes are best for that.) If your training is more bodybuilding or powerlifting style, you may want to wear flat shoes for most of your lifts, and change into lifters for squats.

One bonus for the powerlifters: If you compete in a federation that requires you to keep your whole foot on the floor while bench pressing, the heel on lifting shoes can help. (If you don’t compete, or if keeping your heel on the ground isn’t an issue for you, then you can bench in whatever shoes you want.)

The best weightlifting shoes to consider

Most weightlifting shoes perform equally well, and only differ in their fit. You don't need to overthink the question of which shoe is "best" according to other people; just try on a few and choose the one that fits your feet. The shoes should fit snugly, without pinching when you walk around or when you get into a lunge (or split jerk) position. If they hurt, they're too tight. If they flop around or feel like a roomy running shoe, they're too loose.

If your feet are narrow, try Nike Romaleos. If your feet are wide, try Rogue Do-Wins. If you prefer a wide toe box (wider in the front of the shoe, slightly narrower in the back), try the TYR L-1. Other popular lifters include Adidas Adipowers and the Reebok Legacy Lifter.

Most weightlifting shoes are sold in men's or unisex sizing, so don't worry if you can't find a "women's" version. Typically you'll subtract 1.5 sizes from your women's size to find your men's size, but check the company's size charts to confirm. For an example of sizing, I wear a women's 8 in most shoes, and size up to 8.5 in Nike running shoes. When I bought my Romaleos, I went with the men's 6.5, which corresponds to a women's 8, same as my street shoes. They fit like a glove.

Unfortunately, weightlifting shoes tend to be pretty expensive—you'll pay well over $100 for most models, and $200 is a more typical price. On the bright side, they'll last years if you take care of them and only wear them indoors. (They're not disposable like running shoes, thank God.) There are also plenty of older models and lightly used pairs available on places like eBay. If you're buying new, Do-Wins tend to be the cheapest of the major brands.

Flat shoes are for deadlifts and general strength training

If you don't need heeled lifters, or if you already have a pair but want something else for other lifts, your best bet is to find a comfortable shoe with a thin, flat sole. Flat shoes are better than running shoes in the gym because they don't have that squishy layer that can make you feel unstable. They aren't quite as stable as the heeled lifters we discussed above, but they're cheaper and more versatile. They are also lower to the ground, which can be an advantage when you're deadlifting.

In a deadlift, you're picking a bar up from the floor, and standing up. The taller your heels, the farther you have to move the bar—and an extra three-quarters of an inch can be enough to make the difference between a successful PR attempt and one that was almost there. (As with running shoes, this isn't a huge problem, but some of us like to take every advantage we can get.)

I mentioned above that I wear lifters for my Olympic weightlifting workouts. But if I'm training in any other style, especially if it involves a lot of deadlifts or a mix of movement types (farmer's carries, box jumps) I'll wear my Chucks.

The best flat-soled shoes for strength training

These are a bit easier to shop for than weightlifting shoes, since a lot of casual shoes fit the bill, and you don't have to stick to athletic brands. The classic choices in this category are Converse (Chuck Taylor high-tops or low-tops) or Vans Old Skools.

You can always deadlift in socks

I need to mention one simple fix for the "okay, how many shoes do I have to bring to the gym??" problem. You can do your deadlifts—and other lifts, if needed—in socks. Now, don’t deadlift barefoot if it’s a gym you share with other people. That’s usually against the rules. But socks are fine. You won’t have any cushioning under your feet, and you won't have that 3/4" heel either.

In competition, lifters sometimes wear thin-soled slippers for deadlifts just so they can technically be wearing shoes but still lift as if they were in socks. Socks are great if you pull conventional (with your feet together), but if you do sumo deadlifts instead, you may find socks too slippery on your lifting platform. If that’s the case, get some grippy deadlift slippers, or go back to your trusty Chucks.