Ultimate Weightlifting Shoes Guide: All To Know Before Buying

Stepping up your weightlifting game? Well, you can’t do it without weightlifting shoes. It’s one of the key pieces of gear that can make a significant amount of difference because, unlike regular athletic shoes, weightlifting shoes are specifically designed to provide the support, stability, and grip you need for heavy lifts. But how do you choose the right pair?

There are a few key elements to pay attention to, and we’ll tell you all about them, so let’s start!

Do You Need Weightlifting Shoes?

There is no short answer to this question because whether or not you need weightlifting shoes depends on you and on the type of workouts you do.

1. Olympic Lifters

When it comes to Olympic weightlifters, weightlifting shoes are a must. Since there are a lot of dynamic movements like snatches, clean and jerks, weightlifting shoes are a great help when it comes to stability.

2. Powerlifters

Much like weightlifters, powerlifters can also have a lot of benefits from wearing elevated lifting shoes – especially during squats and bench presses. The elevated heel helps with staying upright and minimizes forward lean.

3. Casual Gym-Goers

Not every casual gym-goer needs specialized weightlifting shoes. Let’s say, people who casually go to the gym. Since they do general fitness workouts and exercises (e.g., light resistance training, cardio, bodyweight exercises), they have no need for weightlifting shoes.

However, if someone decides to venture into heavy weightlifting exercises such as heavy squats, then they might benefit from the added stability and form that weightlifting shoes provide. In that case, the casual gym-goer should start thinking of investing in a pair of proper weightlifting shoes.

4. Beginners

Being a beginner doesn’t automatically exclude the need for weightlifting shoes. It really depends on the type of exercise that they are focusing on. If your routine is centered around technique and light weights, then weightlifting shoes likely aren’t a priority.

But, as beginners are advancing, heavier weights might be introduced to the routine. In that case, the benefits of weightlifting shoes (enhanced stability, improved form) become more apparent.

Why Get Weightlifting Shoes?

1. Improved Stability

Weightlifting shoes have multiple features that make them more stable to lift in.

For starters, the sole of weightlifting shoes is flat, thin, and rigid.

This provides you with an even standing surface that’s also closer to the ground, allowing you to feel the force of your lift more clearly, helping you better balance out your weight.

Weightlifting shoes also have a raised heel, usually from 0.5 to 1 inch, which elevates the back of your foot and helps you stand upright, improving your lift posture.

For example, this study comparing weightlifting to athletic shoes suggests that weightlifting shoes result in a more knee-flexed and upright posture during squatting and that this effect is even greater for experienced athletes.

2. Improved Performance

Apart from making you more stable, the raised heel on weightlifting shoes helps you generate more power. When you attempt common lifting exercises such as squats or deadlifts, the majority of your pushing power, as well as force absorption, comes from the heel.

By elevating your heel and making it the center of your balance, the shoes prevent you from leaning back and forth on your foot. This prevents your weight from shifting from heel to toe, which will improve your lifting performance as well as prevent injuries.

3. Greater Force

Your legs play a crucial part in generating force for a large number of lifts – including all squat and deadlift variations and even Olympic ones.

Weightlifting shoes have crucial features that increase your performance, resulting in greater force generation.

The flat sole of a weightlifting shoe puts your entire foot in an even position on the ground, helping you push using a greater surface area. This results in less energy lost to compression, as seen in the softer soles of regular training shoes.

4. Secure Fit

Weightlifting shoes are designed to provide a snug fit around the foot, preventing it from moving inside.

They do this by having a narrower shape, a tighter lacing system, as well as commonly featuring a velcro strap or another mechanism that goes over the footbridge.

This secure fit is important to keep the foot stable and maintain proper form, which maximizes your power while reducing the risk of injury.

5. Longevity

Compared to regular workout shoes, weightlifting shoes are made from sturdier materials and with a higher build quality, to make them able to withstand forces that occur with heavy lifts.

This includes a more tightly knitted and reinforced top, thicker and more rigid sole materials, and more sewing and stitching as opposed to using glue for construction.

These properties mean that, on average, weightlifting shoes will outlast the typical training shoe.

This makes them a good return on investment in the long run, even if they’re more upfront expensive than a cross-training shoe.

6. Injury Prevention

This is one of the main reasons you should wear weightlifting shoes.

When it comes to preventing accidents, stability plays a key role, and weightlifting shoes help with keeping you stable. They’re typically made of rubber (which is grippy) and with a raised heel – both create a stable base. This means that you can achieve better squat depth while maintaining upright posture.

The shoes also support your ankles and stabilize them during squats, cleans and snatches. If you want to reduce the risk of rolling your ankles under heavy weights, then you need to include weightlifting shoes in your fitness accessories.

With weightlifting shoes on, you’ll also have the pressure distributed more evenly. Since they have flat, sturdy soles, the pressure will be distributed across your feet during lifts. Uneven weight distribution can lead to accidents and injuries, especially during heavy compound movements.

How to Choose the Best Weightlifting Shoes?

1. Stability

Weightlifting shoes are specifically designed to provide ample stability to the lifter, which is their most important quality.

This sets them apart from regular training shoes, making them essential for weightlifting.

One of the key elements that makes weightlifting shoes unique is their raised heel, with most heels falling between 0.5 to 1 inch in height.

The best weightlifting sneakers fall somewhere in the middle of this range, as they are the most comfortable for the majority of athletes.

In addition, shoes for weightlifting have a flat outsole throughout the length and width of the foot, creating the effect of the whole foot evenly touching the ground.

This helps redistribute weight more evenly, preventing slipping or shifting during lifting.

2. Materials

Weightlifting shoes are made with high-quality, durable materials that can withstand the rigors of heavy lifting and frequent use.

Each manufacturer carefully selects and tests these materials to ensure that the shoes can withstand the stresses and strains of weightlifting, providing athletes with a reliable and long-lasting product.

In addition to the sturdy materials used in the construction of weightlifting shoes, they often feature other high-quality materials to enhance comfort, support, and durability. These may include foam padding, breathable lining, reinforced stitching, and others.

The tops of weightlifting shoes are typically made of materials such as leather, synthetic leather, or a tightly knit mesh, which are sturdy and resistant to wear and tear. Meanwhile, the soles are mostly made of thick rubber or similar materials with excellent elasticity.

Most commonly, the heel and midsole support is made of thermoplastic polyurethane (TPU), which is non-compressible but also light compared to something like a metal insert.

3. Durability

Weightlifting as an activity puts a lot of pressure on the feet, and regular training shoes such as running sneakers simply can’t withstand this level of stress. Using these shoes for weightlifting can lead to tearing, loss of shape, and other forms of damage, forcing you to go through new pairs at a higher rate and wasting money in the process.

However, the importance of durability goes beyond just saving money. If your shoes can’t handle the weight and stress of weightlifting and give out mid-workout, it can lead to injuries and setbacks in your training.

To avoid this, shoes for weightlifting are made from tougher materials and constructed in ways that enhance their durability. While they may come with a higher upfront cost, investing in a quality pair of weightlifting shoes is a wise decision that can provide a better return on investment in the long run.

4. Breathability

Even the best lifting shoes for men and women won’t have the same breathability factor as cross-training or running shoes.

Weightlifting shoes typically feature an upper material that is less flexible and tightly knitted, and a construction that is more tightly sealed.

That said, manufacturers still recognize the importance of incorporating some level of comfort into weightlifting shoes. This can be achieved through features such as mesh panels, ventilated insoles, or small perforations (holes) that let air in and out.

Prioritizing breathability can compromise the shoe’s overall construction quality and lower its durability. For this reason, many athletes consider stability, materials, and durability to be more important factors when choosing weightlifting shoes, with breathability being seen as a nice bonus.

Despite this, manufacturers continue to explore ways to improve the breathability of weightlifting shoes without sacrificing their other essential qualities.

5. Grip

The outsole of weightlifting shoes is a critical component that provides grip and stability during lifts. This is the part of the shoe that comes into direct contact with the ground, so it needs to be designed with traction in mind.

Most weightlifting shoes feature a textured outsole with patterned ridges that are specifically intended to improve traction, particularly on uneven or slippery surfaces.

Additionally, many weightlifting shoes have suction cups or tighter ridge patterns around the heel. This creates a vacuum-like effect that seals off the air underneath your heel and helps the outsole stick firmly to the ground.

6. Closure Mechanism

You want a secure closure, so look for laces, straps, or (if possible) a combination of both. The fit needs to be snug because you don’t want your feet to move during lifts; it can lead to accidents.

Our expert Jacek Szymanowski articulates with refined expertise:

“Everyone has a preference when it comes to weightlifting footwear. Mine just happen to lie with Reebok. It’s not a sponsorship contract or something like that. I’ve just been going with Reebok for years now. And what’s important: I had no reason to change that.

They’re simply amazing. I guess when trying different brands, they were built differently and have proven too narrow. And, as you can imagine, it hasn’t been pleasant. If you’re looking for proper lifting shoes for yourself, then put more gravity on stability. You want your foot steadfast and completely anchored to the ground.

A flat base will help you get there. If you want optimal lifting angles, then look for elevated heels. The shoe’s soles must be rigid. Too much cushioning could offset the force. I mean, imagine attempting a vertical jump from a waterbed. Maybe a bit exaggerated, but you get the point.”

— and after being asked for a pro tip, he continued —

“Pro tip? Never allow shoes to be a long-term crutch for limited mobility. Also, if you’re into functional fitness and are simply looking for an elevated heel, then I’d suggest using the VersaLift V2. It’s an accessory that is designed to elevate the heel.

This’ll make Olympic lifts more ergonomic than simply relying on general shoes for functional fitness. But ensure they lack the additional cushioning. Rigid sole, all the way!“

7. Heel Height and Elevation

These factors are crucial. The height can vary, but it’s usually between 0.5” and 1”. If you’ve never worn weightlifting shoes, you’ll need to try them on so you can decide which height suits you best. The elevated heel will help with keeping the form correct, and also with squatting.

In contrast to weightlifting shoes, general fitness shoes typically feature a flatter sole. This is because fitness shoes are designed for versatility across various different activities. Fitness shoes weren’t engineered with heavy weightlifting in mind – unlike weightlifting shoes.

8. Toe Box

Pay attention to the shape and the size when it comes to the toe box. You want a spacious toe box so your feet can naturally spread and provide stability. A wide-toe box will also help when it comes to comfort, because it will prevent your feet from feeling cramped.

There are a lot of people that these Olympic lifting shoes would be good for: beginners or professionals. You really can’t beat its versatility because these are good for pretty much everyone.

These shoes have a wide profile, which means they’re great for broad feet.

The Do-win weightlifting shoes truly deliver a spacious toe box and ensure a comfy, secure fit. If you’ve struggled to find a good accommodating fit, then these might be a noteworthy solution.

The heel height is 0.75”, which is considered to be the best for weightlifting. The shoes themselves are super flexible and durable due to the single-sole construction.

They’re not the most breathable, though. The upper is made of synthetic leather and nylon, and, although you’d think mesh in the upper would make the shoes breathable, that’s not the case here. Your foot won’t be completely cooked because there is some air circulation, but definitely not enough.

Is It Better to Weightlift Barefoot?

If you follow fitness content on social media or frequent a public gym, you may have seen some people perform lifting exercises barefoot.

Lifting barefoot is a common preference, although data suggest there are no significant benefits to doing this.

In fact, studies have shown that shoes for weightlifting significantly increase force production during the concentric phase (lifting the weight).

Meanwhile, going barefoot only has a slightly higher power output during the eccentric phase (lowering the weight back down).

What Is The Difference Between Weightlifting Shoes and Fitness Shoes?

Weightlifting shoes are designed for one primary purpose, which means they feature nearly identical characteristics and specs across all brands.

On the other hand, fitness includes various physical activities, some of which may include weightlifting. So they have to offer athletes a good balance of support, functionality, and comfort.

Here are some of the differences you will spot.

1. Heel

Heel height is one of the main differences between weightlifting shoes and fitness shoes.

All weightlifting shoes have a raised heel, typically ranging between 0.5 to 1 inch.

The raised heel helps to improve ankle mobility and puts the athlete in a more upright posture, which is helpful during basic lifts like squats, deadlifts, and Olympic lifts.

Higher heels also shift more weight towards the heel of the foot, which helps with stability and balance during heavy lifts.

On the other hand, fitness either has no heel or a small one, up to 0.5 inches at most.

This keeps the foot in a more natural position and evenly distributes your body weight across the shoe, putting less pressure on your heels, which is better for dynamic exercises like running and jumping.

2. Arch Support

To accompany the raised heel and make the shoe more comfortable, weightlifting shoes need adequate arch support.

While the heel provides the initial lifting power, ultimately it will be your arch that must redistribute the weight across the foot, while also keeping you in balance.

For this reason, weightlifting shoes have thick levels of arch support, typically in the form of foam or thermoplastic that has high durability and elasticity, but it’s not uncommon to see solid, hard plastic too.

Fitness lifting shoes may, but aren’t required to provide arch support.

They’re built to be more comfortable and well-rounded for a wider range of exercises.

3. Sole

Weightlifting shoe soles are thin, flat, and rigid. They have to provide a solid, evenly spread base to stand on and can’t bend or break under overwhelming pressure.

On the other hand, fitness shoe soles are thicker, but also more flexible and often feature some ergonomic shaping around the heel, arch, and toes. Considering their use, they have to be equally good stationary and motion exercises.

This makes them a good overall choice, but not comfortable as running shoes or as supportive as weightlifting.

4. Lacing System

Another area where weightlifting and fitness shoes may differ is the lacing system. Most weightlifting sneakers feature a standard cross-lacing system that’s narrow at the top.

This gives them a tight feel and keeps the foot from moving inside the shoe. Sometimes, weightlifting ones feature additional lacing support, most commonly a velcro strap that goes across.

On the other hand, fitness shoes can vary in their lacing. Typically, they have a wider and more relaxed lacing system to accompany the soft tongue.

They often have fewer eyelets as well, which means they have fewer rows of lacing, too. This makes them less hard on the top of your foot, but also looser.

5. Build Quality

Weightlifting shoes have to withstand more pressure than fitness. This is easily reflected in their average build quality. The top of weightlifting shoes is often made with more layers of material to make them more durable and less likely to split.

By observing weightlifting sneakers, you can see that the mesh is more tightly knitted, and often reinforced using a plastic framework. Fitness shoes more often have a lighter mesh top that provides more breathability, which makes them more comfortable for dynamic exercises like cycling or the treadmill.

However, weightlifting ones also feature higher amounts of sewing or stitching, as opposed to fitness shoes which use more glue, which speeds up and saves money on the cost of production. As a result, weightlifting shoes are generally higher priced than fitness – which is evident when you compare both types from the same brand.

What Are Weightlifting Shoes Also Good For?

While they’re best for lifts, the best weight-training shoes can be used for general exercise, too

They’re perfectly accurate for a day at the gym or even a cross-training session that includes weightlifting combined with other exercises.

Weightlifting shoes have thin soles, which can result in more power generated with your feet, so they’re pretty good for plyometric exercises such as box jumps, steps ups, jump squats, etc.

The only types of exercise where you might want to go for a different pair of shoes include constantly being on your feet and using rapid, repeated movement – things like running, speed walking, cycling, ellipticals, and cardio in general.

This is because the flat sole and raised heel of weightlifting shoes provide more pressure on the foot, making those exercises less comfortable.

In those scenarios, stick to something lighter and more anatomical, such as running shoes.

How to Extend the Lifespan of Your Weightlifting Shoes?

If you invest resources into a product, one of the most prominent things that you’d want is for that product to last for as long as possible – the same thing applies to weightlifting shoes. Let’s see what you, as the wearer, can do to ensure you get the best mileage out of your weightlifting shoes.

1. Cleaning and Maintenance

The most important thing is to wipe down your shoes after each use. This way, you’ll remove dirt and sweat and reduce the buildup and bacteria that can damage them. Use a microfiber cloth or a brush for this.

If you happen to notice any stains, you can go over them with a damp cloth and some mild soap. Don’t use any harsh chemicals or you’ll damage the material.

After you’re done, air dry them at room temperature. Keep them away from heaters, radiators or direct sunlight.

2. Storage Tips

Your shoes will be the happiest in a dry, well-ventilated place. This will keep any moisture from building up. Moisture buildup can cause them to have an odor and can lead to damage, so damp environments are a big no-no.

If you have a few pairs, a shoe tree is a great choice for storage. That way, the shoes will maintain their shape when you’re not wearing them.

Make sure they’re completely dry before you put them away. If they’re not, the next time you want to wear them, you may find that mold, which can harm your health, and mildew have grown on them.

FAQ

Why Are Flat Shoes Better for Lifting?

Flat shoes are considered the best for weightlifting because they provide a stable base to the athlete.

The flat soles touch the ground evenly along the whole foot, meaning there’s less friction with the ground, which equals more grip.

Also, the sole is thinner, which reduces the distance between your foot and the floor.

This lets you better feel your weight pushing against the ground and helps you adjust your stance and improve balance.

Can I Lift in Running Shoes?

While it’s possible, you shouldn’t try to lift in running shoes.

They are designed to support your body weight while also being lightweight, they’re not built to withstand the sort of pressure that occurs during weightlifting.

The soft foam on running shoes can easily bend and lose shape, the raised heel and arch can throw you off balance compared to flat lifting shoes, and glued soles can get loose.

Additionally, studies comparing the two types of shoes showed that athletes wearing weightlifting shoes produce a large moment, which increased their overall performance.

Is It Better to Squat in Weightlifting Shoes?

It absolutely is! The elevated heel that the shoes have will make your ankles more mobile and will allow a better squat depth.

Is It Ok to Deadlift in Weightlifting Shoes?

They’ll give you some stability, but they’re far from ideal. When it comes to deadlifts, the best choice is deadlift shoes. If you don’t have those, however, you can even try socks. Lifting barefoot is more effective and enhances proprioception, so look for something that can simulate that barefoot feeling.

Why Do People Lift in Converse?

This is because Converse have flat soles, which means they give a stable base. They give good contact with the ground, which improves stability.

Conclusion

Athletes who focus on weightlifting as their primary exercise, especially those with competitive aspirations, should look to get a pair of weightlifting sneakers.

We recommend the DO-WIN WEIGHTLIFTING SHOES, but if you’d prefer something else, you now know everything you need to pay attention to to get the perfect pair of lifting shoes.

What type of lifting exercises do you do? Have you tried lifting barefoot? Do you own a pair of specialized lifting shoes?

Let us know your thoughts in the comments and make sure to follow our social media pages for more informative fitness content and product reviews.

Also read:

• Best Reebok Functional Fitness Shoes
• Best Shoes for Leg Day
• Best Deadlifting Socks
• Best Running and Lifting Shoes 
• Cross Trainer vs Running Shoes
• Best Weightlifting Shoes for Women
• Best Shoes for Hiit Workouts
• Best Deadlift Shoes
• Best Womens Training Shoes

References:

1. “Proprioception” Sciencedirect https://www.sciencedirect.com /topics/neuroscience /proprioception (accessed September 09, 2023).
2. “WHAT IS NIKE REACT?”  Nike https://www.nike.com/ help/a/nike-react (accessed September 09, 2023).
3. Hayley S Legg “The effect of weightlifting shoes on the kinetics and kinematics of the back squat” J Sports Sci. 2017 Mar;35(5):508-515
4. Hayley S. Legg “The effect of weightlifting shoes on the kinetics and kinematics of the back squat” Journal of Sports Sciences 20 Apr 2016
5. Mark E. Hammer “Shod versus barefoot effects on force and power development during a conventional deadlift” June 2018
6. “Mold and Mildew” Oregon State University https://ehsc.oregonstate.edu /mold-and-mildew (accessed September 09, 2023).
7. Andrea T Borchers “Mold and Human Health: a Reality Check” Clin Rev Allergy Immunol. 2017 Jun;52(3):305-322
8. Daniel J. Southwell “The effects of squatting footwear on three-dimensional lower limb and spine kinetics” Journal of Electromyography and Kinesiology Volume 31, December 2016, Pages 111-118
9. Kevin A. Valenzuela “Footwear Affects Conventional and Sumo Deadlift Performance” Sports (Basel). 2021 Feb; 9(2): 27.
10. Photos are made by Torokhtiy Media Team