What Are The Best Shoes For Weight Training?

It is important to choose the right pair of shoes for weight lifting for optimal results. Many lifters pay little or no attention to their choice of footwear which is a mistake. The wrong shoes can potentially reduce the amount of weight used or even invite injury when performing heavy compound exercises such as squats and deadlifts. It is worth learning some basic knowledge about the three main categories of footwear commonly used at the gym:  running shoes, cross trainers, and weight lifting shoes.

Running Shoes
Footwear designed for running or jogging is the worst possible choice in shoes for weight lifting. Running shoes are very flexible around the toe and heel with almost no lateral support as they are meant to be comfortable during repetitive forward movement. In addition, the high amount of cushioning under the heels and lack of flatness of the soles drastically reduces overall body stability which is required for heavy lifting (an extreme version of this is to imagine performing squats while standing on a balancing board). More often than not, it is better to workout in socks or bare feet than to use running shoes.

Cross Trainers
Cross trainers are a much better choice for weight training than running shoes. This type of footwear is designed for performance in a wide variety of activities from sprinting to sports and is often an acceptable choice for beginners or intermediates. Although cross trainers have some flexibility and cushioning the amount is less than that of running shoes and more lateral stability is offered. One downside, despite the many positive qualities, is the soles are typically not flat which will result in some power dissipation throughout heavy lifts (although not as much as with running shoes).

Weight Lifting Shoes
It is very beneficial for an advanced lifter to invest in footwear specifically designed for strength training. Weight lifting shoes have very flat and sturdy soles as well as excellent lateral stability, allowing maximum poundage to be lifted with good stability. Making the change often results in an immediate increase of weight used for heavy squats, deadlifts, and other movements because almost no power is dissipated. If money is a concern, a cheaper solution is footwear with a similarily flat sole such as Converse Chuck Taylors.