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    Podiatrists Say These Are the *Only* Shoes You Should Wear When Weightlifting — Here’s Why

    Podiatrists Say These Are the *Only* Shoes You Should Wear When Weightlifting — Here’s Why


    If you regularly lift weights for strength training or your kettlebell workouts have become the star of the show, you should be on the hunt for the best strength training shoe for your workout regimen.

    “When you strength train, your feet are your base,” says physical therapist Grayson Wickham, D.P.T., C.S.C.S., founder of digital movement platform Movement Vault. To lift the most weight possible, in the safest way possible, you need that base to be stable, he explains. “If you’re training in a highly cushioned shoe — like a running shoe — all the small stabilizer muscles from your feet up to your hips will help you compensate for the unstable base.” Training in something like a cushioned running shoe increases your risk for injury and takes away from performance.

    “The more stable and flat your base is when you strength train, the more weight you’ll be able to lift,” says Wickham. That’s because your feet can really press into the ground for power, he says. So, what makes a weight-lifting shoe stable, exactly? Generally, a hard sole, wide(r) toe box, and minimal cushioning, says Wickham. After consulting with experts and personal trainers, as well as getting a recommendation from one of our favorite Olympians and testing several pairs ourselves, we’ve uncovered the best weight-lifting and strength-training shoes on the market. Read on below to find the perfect pair for your needs and workouts.


    Credit: Nike

    Sizes: 5-12 | Toe Drop: 4mm

    According to Chris Crowthers, a certified trainer and founding instructor at Brrrn in New York City, this shoe is equally stable and flexible. “The shoe can expand in every direction, which allows you to spread out your foot and get a solid foundation on the floor while providing some stability for heavy lifting,” he says. It’s best for CrossFitters or HIIT exercisers who may have some short runs in their program but also need to feel grounded during exercises like thrusters, kettlebell swings, or wall balls. They can also be your go-to shoes for kick-butt 20-minute outdoor cross-training workouts.

    Levitate StealthFit 6
    IMAGE: BROOKS.

    Sizes: 5-12 | Toe Drop: 8mm

    These versatile shoes from Brooks are perfect “if you’re trying to do a whole body type, get-it-all-in-workout,” says Ilona Maher, a bronze-medalist rugby player for team USA.

    They have a lot of cushion that’s great for supporting joints during cardio or HIIT sessions, and the medium 8mm drop remains tasteful for dumbbell workouts or other strength-training circuits. They’re a relatively neutral shoe with a sock-like fit, so don’t provide a ton of stability, but when you’re doing a bunch of different exercises, having that flexibility can be beneficial.

    Converse Chuck Taylor All Star Lift Platform (white)
    Credit: Converse

    Sizes: 5-20 | Toe Drop: 0mm

    Considered the OG weight-lifting shoe, Chuck Taylors offer a thin, flat sole that lets the body maintain great stability and control during lifts. “They are about as minimal as shoes get, allowing you to really feel the floor, which is great for when you’re going for the big lifts—deadlifts, squats, cleans, etc.,” says Crowthers.

    Road Runner Reebok Womens Nano X4 Training Shoes
    Credit: Road Runner

    Sizes: 5-15.5 | Toe Drop: 7mm

    The Reebok Nano has earned its reputation as the best weight-lifting shoe for CrossFit, and the latest generation, the Nano X4, is no exception. This trainer is stable enough to keep your weight in your heels during complex movements like the squat clean and snatch but flexible enough to keep you moving during burpees, rowing, or hopping around plyometric box jumps.

    Kristen Geil, NASM-Certified Trainer

    These are my go-to shoes for the gym, especially on leg day. The slight elevation in the heel helps me get deeper in my squats, and the lateral support is perfect for side lunges and other balance-challenging moves.

    — Kristen Geil, NASM-Certified Trainer

    TYR CXT-1 Trainer
    Credit: Rogue Fitness

    Why We Like It

    • Good blend of comfort and stability

    • Available in sizes 6 to 15.5

    • Breathable mesh keeps feet cool

    • Toe bed is reinforced with protective laminate

    Sizes: 6-15.5 | Toe Drop: 9mm

    A decade ago, TYR may have been best known for its gear in the swim space. But since launching a cross-training shoe last year, TYR has quickly become known for its inaugural weight-lifting shoe. The patented stability platform helps you feel stable when you catch weight overhead and clang and bang around the bar or bells. Meanwhile, the responsive surge foam along the midsole offers enough support to protect you when you jump boxes or ropes and run. The breathable mesh upper helps keep your foot cool even on the hottest days. Trust, this is especially handy when training in a box without air conditioning (AKA most of them).

    There are even features useful for CrossFit workouts with gymnastics movements. The toe bed is reinforced with a protective laminate, which keeps the mesh from fraying from the friction of the bar against your toes during toe-to-bar. Plus, its wrap-around grip enables you to better clench a rope during rope climbs.

    Amazon Brooks Women's Ghost 16 Running Shoes
    Credit: Amazon

    Why We Like It

    • Great for those with pre-existing foot conditions

    • Cushioning in the heel and midfoot

    • Available in multiple colors

    • Large size range includes narrow and wide widths

    Sizes: 5-13 | Toe Drop: 12mm

    Taking a boot camp class at a fitness studio known to make you log some miles? (Think: Barry’s and Orangetheory). Well, podiatrists recommend this neutral running shoe. “The Brooks Ghost provides cushioning to the heel and midfoot as well as excellent stability thanks to its supportive DNA cushioning system,” says Gregory Alvarez, DPM, FACFAS, a podiatrist at the Ankle & Foot Centers of America.

    Vibram The Five Fingers V-Train 2.0 Women's
    Credit: Vibram

    Sizes: 6-10.5 | Toe Drop: 0mm

    In a post-pandemic world, the only gyms where barefoot training is socially acceptable are home gyms, yet this pair comes close. “While most gyms don’t allow you to train barefoot, these will give you a similar feel,” says Wickham. With its flat base and low-to-the-ground construction, the Vibram Five Fingers V-Train 2.0 gives your feet the illusion that they are actually gripping the ground. Having relatively nothing between your foot and the floor also allows for an increased range of motion in your foot and leg muscles, says Wickham, which you don’t get in a more cushioned shoe.

    Over time, wearing these minimalist trainers can help strengthen all your under-developed foot muscles, improve ankle mobility, and help improve form, he says.

    TYR Women's L-1 Lifter
    Credit: TYR

    Sizes: 6-15.5 | Toe Drop: 21mm

    The cross-training shoes mentioned above are essential for strength circuits, AMRAPs, and HIIT-style strength training. But if you plan to use a barbell, you should consider sliding your foot into some weight trainers instead.

    “Weight lifting shoes are incredibly heavy, and therefore stable, shoes that help you stay stable when you’re snatching, cleaning, or squatting heavy weight,” explains Wickham. Lifters also have a heel drop that’s usually 18 to 24 millimeters high. “By raising your heel, these shoes allow you to access your full range of motion more easily,” he explains. As a result, you can squat deeper in these shoes, which allows you to strengthen a greater portion of your squat muscles.

    Vans Canvas Old Skool
    Credit: Vans

    Sizes: 5-18.5 | Toe Drop: 0 mm

    Similar to Converse, Vans are a great strength-training shoe option that can also be worn outside of the gym. The flat skater shoes are much more than meets the eye. They’ve got reinforced toe caps for protection, padded collars for comfort, and rubber outsoles for stability. Bet you didn’t think of all that when you were wearing them during your teenage grunge phase.

    “These are my favorite no-frills lifting shoe,” says Harvey. “Mostly because I feel like they provide me the same support as the Metcons. The bonus with these, though, is that I can wear them when I go out with friends later that night too.”

    Reebok Nano Gym Shoes
    Credit: SHAPE

    Sizes: 5 to 11 | Toe drop: 8 mm

    After testing hundreds of shoes this past year, Shape editors dubbed these Reeboks as the best weight-lifting shoes, period. They’re shockingly comfortable and don’t have that stiff feeling that so many strength-training shoes come with. What’s more, they’re constructed with a heel cradle for added protection when you’re squatting, lunging, and doing other lower-body workouts.

    Read more about this Shape 2025 Fitness Awards winner here.

    Nike Free Metcon 6 Women's Workout Shoes
    Credit: Nike

    Why We Like It

    • Great for HIIT workouts

    • Flexible in the forefoot for brief sprints and running intervals

    • Wide, stable base keeps you in place while lifting weights

    Sizes: 5-13.5 | Toe Drop: Not listed

    If you’re a HIIT lover who thrives on interval training, fast sprints, and short recoveries mixed with a bit of lifting, we highly recommend the Nike Free Metcon 6. The previous iteration of these cross-trainers is one of the winners in our 2024 Sneaker Awards and the latest launch is even better. They’re flexible in the forefoot for brief sprints and running intervals. At the same time, they have a wide, stable base to keep you in place while lifting weights. We wouldn’t wear them for running-only workouts, but for fast-paced interval classes, these are a dream.

    “I like these because they are lightweight and I feel like they bend and move easily with me,” says Keri Harvey, NASM-certified CPT. “They also have the flatter sole to help you stay connected to the ground.”

    No Bull Women's Outwork
    IMAGE: No Bull.

    Sizes: 5-11 | Toe Drop: 4mm

    If you’re a serious weight lifter looking for maximum grounding, stability, and foot protection, you have to check out these shoes — they come in more colors than just the bright pink, but we’re partial to the bold hue. Per the brand, these are “practically indestructible” thanks to design elements like stretchy mesh, sidewall guards and toe bumpers, and carbon rubber outsoles.

    “NoBull gives me enough toe space so my feet aren’t being squeezed in the toe box while also giving me the necessary feel of the floor,” says Tina Tang, CPT-NASM, SFL, RKC. “Working either with barbells or kettlebells, I want to feel the floor as the lifts require stability in my feet and thus stability in the rest of my body.  Shoes with cushion (like a running shoe) are the worst thing to wear during barbell or kettlebell lifts.”

    Strike Movement Haze Trainer
    Credit: Strike Movement

    Sizes: 5.5-15.5 | Toe Drop: 4mm

    “When you cram your foot into a shoe that is too narrow, you are making your base of support even slimmer,” says Wickham. This can make you less stable when lifting heavy weights. Plus, it increases the risk of injury down the line. The best strength training shoe for athletes with wide feet is the Strike Movement Haze Trainer, which features an anatomical (read: roomy) toe box, full contact heel, and midsole lamination for protection during rope climbs.

    What to Know About Shoes for Strength Training

    • Key Factors: When it comes to weight lifting shoes, there are two key factors: stability and heel lift, says Wickham. “When lifting weights, you want to be as stable as possible. The heavier you lift, the more stable you need to be,” he says.
    • Cross-Training Shoes: These are sufficiently stable for most strength training activities — and are typically comfortable enough to be worn on a run and on the cardio machines, too. That means they usually have a slight cushion for support and are also sturdy (without weighing down your feet). “Cross-trainers are a good option for hybrid-style training: If you’re rowing and squatting moderate weight, doing burpees and kettlebell swings, and deadlifting moderate weight,” says Wickham. They may look similar to running sneakers, but you’ll notice that cross-trainers usually have little to no heel lift (the space between the floor and your heel), meaning they’re usually completely flat or have a lift of 10mm or less.
    • Weight Lifting Shoes: If you’re only going to be Olympic lifting, are a competitive powerlifter, are training specifically for muscular strength, or lift heavy very often, you should consider a weight lifting-specific shoe. “There’s a reason you won’t be able to find a competitive Olympic weightlifter who doesn’t wear weightlifting shoes — they’re incredibly stable,” says Wickham. In part, that’s because they’re so heavy (which is why they’re not great for something like box jumps or burpees). They also have a heel lift of about one or one and a half inches, says Wickham. “This extra elevation helps people with poor ankle mobility squat deeper,” explains Wickham. That being said, you should be doing ankle mobility and strength work regardless. “The goal with any weightlifting shoe is to be able to feel stable on the ground,” explains Harvey. “I like to encourage clients to wear shoes that have less cushion when lifting in order to prevent rocking back and forth on the toes or heels. You want a shoe that will help you be able to feel connected to the ground.”
    • Toe Drop: Also known as “drop” or “offset,” toe drop (heel-to-toe drop) is the difference in height between the heel and the forefoot of a shoe. Another way to think about it is the slope from the heel to the toe or a comparison of the amount of cushioning beneath your heel to the amount of cushion below your toes. Toe drop affects running form by influencing the mechanics of a runner’s gait. Shoes with a higher toe drop (over 7mm) typically have a thicker sole at the heel, which creates a steeper angle. This encourages a heel-strike landing. Shoes with a lower toe drop (0 to 6mm) typically are more like a platform and encourage a midfoot or forefoot landing, which is superior when lifting weights.

    Frequently Asked Questions

    • Are flat shoes better for strength training?

      Flat shoes, or those with low toe drop, are best for strength training since they can promote balance and stability. With a flatter shoe, the toes are able to splay naturally and the foot has more steady contact with the ground to help you remain stable while lifting.

    • Can you strength train in running shoes?

      For most forms of strength training, you’ll benefit from a training shoe that’s designed for stability in the gym and allows for natural lateral movements (side to side). Running shoes are designed for forward motion and offer cushioning in areas that are unnecessary for strength training, and can even lead to instability. That said, if the majority of your workout will be a run, it’s reasonable to alternate in a few strength moves in running shoes.

    • Do you need weightlifting shoes to strength train?

      Weightlifting shoes are heavier and stiffer than cross trainers and tend to be helpful for those who lift very heavy weights and/or do competitive powerlifting. Cross trainers are better suited for those who do moderate lifting and a variety of workouts throughout the gym.


    Why Trust Shape

    Gabrielle Kassel (she/her) is a wellness journalist with nearly a decade of experience writing about exercise equipment and shoes. In addition to Shape, her work has appeared in publications such as Health, SELF, Women’s Health, Men’s Health, Greatist, Bustle, and more. She is also a somewhat competitive CrossFit athlete, hiking feen, and dog mom to a high-energy border collie. Whether sweating in her local CrossFit box or lifting in her home gym, she is always testing new strength training shoes.

    Summer Cartwright is a marathon runner, certified cycling instructor, and the senior commerce editor at Shape. She has raced in the New York City Marathon, Chicago Marathon, Columbus Marathon, Houston Half Marathon, Brooklyn Half Marathon, New York Mini 10K, and dozens of other events. She has expertise in running shoes, performance gear, and recovery equipment. She’s from Columbus, Ohio, and has three pets: two cats named Polly and Peaky and a dog named Rhubarb. 





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