10 Best Weightlifting Shoes for Maintaining Good Form

Wearing the best footwear can’t only keep your feet protected and comfy if you’re strength training, but lacing up a high-quality pair of sneakers may motivate you to go to the gym in the primary place. Identical to trainers, weightlifting shoes have specialized features intended to provide help to maintain proper form and, ultimately, feel more confident whilst you exercise.

For more information on the right way to pick the pair that’s best for you, we spoke to Future trainers Lauren Powell, PhD, CSCS, and Tiffany Thompson, a NASM-certified personal trainer, in addition to Jared Gremillion, DPM, a podiatric surgeon at Holston Medical Group in Bristol, Tennessee.

What are the advantages of weightlifting-specific shoes?

A pair of shoes designed specifically for strength or cross-training is a solid investment for any dedicated lifter. That’s because weightlifting shoes are designed to be stable and supportive, so you may firmly plant your feet and generate the facility you could move heavy weights, Dr. Gremillion tells SELF. They’re different from many trainers, for example, which regularly have a curved rocker sole. Those bottoms are designed for forward movement, which may throw off your balance while lifting.

What must you search for in a weightlifting shoe?

Let’s make one thing very clear: Stability is vital for weightlifting footwear. Shoes made with sturdy materials and a stiff, wide sole will contribute to that grounded feeling you would like while strength training, Dr. Gremillion says.

On that note, Thompson says you don’t want an excessive amount of cushioning underfoot, as excess padding can throw off your form and balance. We love a good foam-laden sneaker (and your shoe can have some cushioning if you happen to plan to make use of it for cross-training) for a number of activities, but a harder sole is the better option for strictly lifting.

While some weightlifting shoes are completely flat-soled, others feature an elevated heel—the perfect option for you actually comes right down to personal preference, Dr. Gremillion says. The previous allows you to push through your heels, helping you progress the weights up with more force, which is especially useful for exercises like deadlifts. However, an elevated heel increases your ankle’s range of motion, which may provide help to maintain your posture and get deeper into the lift, Thompson explains. This sort of heel is commonly helpful for back squats. Dr. Gremillion adds that shoes with raised heels could also be useful if you happen to’re working on improving form, as they may help keep your torso in a straight position that’s optimal for lifting. If you happen to go that route, the heel of the shoe will likely have a height between 18 and 20 millimeters, though yow will discover lower and better options (trying on just a few different pairs can provide help to find your selected height).

If you happen to prefer a more snug fit, consider a pair that has each traditional laces and an adjustable midsole strap—that combination should keep your feet from shifting mid-rep. Also, for individuals who are inclined to get sweaty feet, a shoe with mesh panels and perforation holes can allow for breathability without sacrificing structure.

Ultimately, the shoe you select should make you’re feeling comfortable and assured, not distract you out of your lifts, Dr. Gremillion says.

The most effective weightlifting shoes

With the experts’ criteria in mind (and our own sneaker buying guidelines), we selected the perfect weightlifting shoes for everybody from Olympic-level pros to strength training newbies.