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Good footwear stays comfortable while you\u2019re strength training<\/a>, but the best<\/em> weightlifting shoes can actually improve your form and keep you safe during your workouts. Just like running shoes<\/a>, these pairs have specialized features (like a stiff, sturdy base and a snug fit) to encourage proper body alignment during your exercises. Ultimately, they can help you feel more grounded and confident while you train.<\/p>\n We spoke to personal trainers and foot health experts to get more info on how to pick the pair that\u2019s right for you. Then we tested some of the most popular weightlifting shoes to see if they really live up to the hype. Our favorites are firm, stable, and supportive, so you can focus on your reps\u2014not your steps.<\/p>\n What are the benefits of weightlifting-specific shoes?<\/p>\n<\/div>\n Footwear made specifically for strength training is a worthy purchase for any regular gym-goer. That\u2019s because weightlifting shoes are designed to be stable and supportive, so you can firmly plant your feet and generate the power you need to move heavy weights, Jared Gremillion, DPM<\/a>, a podiatric surgeon at Holston Medical Group in Bristol, Tennessee, tells SELF.<\/p>\n Weightlifting shoes are different from many running shoes, which often have a curved rocker sole. Those bottoms are designed for forward movement, but they can throw off your balance while lifting. In other words, it\u2019s not a great idea to wear running sneakers when you\u2019ll be focusing on strength training\u2014instead, opt for one of the flatter pairs below.<\/p>\n<\/div>\n<\/div>\n Are shoes necessary for weightlifting?<\/p>\n<\/div>\n While it\u2019s not uncommon to see someone doing squats and deadlifts<\/a> in their bare feet, Dr. Gremillion advises against it. \u201cIt\u2019s such an individual thing,\u201d he says. \u201c[But going shoeless] is not recommended by any means. No surgeon would ever recommend that.\u201d This is because, while barefoot lifting may help you feel more connected to the ground, it also puts you at greater risk of injury: If you lift heavy, the excess load on the muscles and bones in your feet could increase your risk for stress fractures\u2014or you could drop a weight on your unprotected toes (ouch).<\/p>\n Your feet need some amount of structure in order to be a good foundation when you\u2019re lifting, Janine Hatch, PT, DPT<\/a>, a physical therapist with the Hartford Healthcare Rehabilitation Network in Connecticut, tells SELF. Without it, you can develop plantar fasciitis<\/a> (which is characterized by stabbing heel pain) from the extra load that weightlifting puts on your feet, she explains, adding that your whole lower half is at risk of straining when you skip proper footwear. \u201cWearing a supportive sneaker helps maintain the integrity of the midfoot posture and supporting ligaments in your feet, knees, and hips,\u201d Dr. Hatch says.<\/p>\n<\/div>\n<\/div>\n<\/div>\n \n Stability is key: Shoes made from sturdy materials with a stiff, wide sole will help you feel grounded while strength training, Dr. Gremillion says.<\/p>\n On that note, you don\u2019t want a ton of cushioning underfoot, because too much padding can throw off your form and balance, Tiffany Thompson<\/a>, an NASM-certified personal trainer and Future app<\/a> trainer, tells SELF. We love a good, foam-laden sneaker (and your shoe can have some<\/em> cushioning if you plan to use it for cross-training<\/a>), but a harder sole is the better choice for when you\u2019re lifting.<\/p>\n<\/div>\n When it comes to heel drop\u2014or the difference in height between the heel and midfoot\u2014it\u2019s really up to you, Dr. Gremillion says. A zero-drop (a.k.a. flat) shoe enables you to push through your heels, helping you move weights up with more force, which is useful for exercises like deadlifts. On the other hand, an elevated heel increases your ankle\u2019s range of motion, which can help you maintain your posture and get deeper into certain lifts, like back squats, Thompson explains.<\/p>\n Dr. Gremillion adds that shoes with raised heels may be useful if you\u2019re working on improving your form, as they can help keep your spine straight and your abs engaged. Most pairs are between 18 and 20 millimeters tall under the heel, although you can find lower and higher options (trying on a few different pairs can help you find your preferred height).<\/p>\n<\/div>\n If you like a snug fit, consider a pair that has both traditional laces and an adjustable midsole strap\u2014that combination should keep your feet from shifting mid-rep. Have sweaty feet? Look for a shoe with mesh panels and perforations, which allow for better breathability without sacrificing structure. Ultimately, the shoe you choose should make you feel comfortable and confident, and not distract you from your lifts, Dr. Gremillion says.<\/p>\n<\/div>\n<\/div>\n \n We tap experts and everyday gym-goers to test new weightlifting and gym shoes each year as part of SELF\u2019s Sneaker Awards\u2014you\u2019ll find some previous winners below. And Christa Sgobba, CPT<\/a>, an ACE-certified personal trainer and SELF\u2019s director of fitness and food, tries out new models and writes shoe reviews year-round as part of her job. She\u2019s worn many of our top picks extensively, evaluating them for fit, feel, and functionality.<\/p>\n We\u2019ve selected the best weightlifting shoes for everyone from strength-training beginners<\/a> to experienced pros. Read on to find your new go-to pair.<\/p>\n Puma<\/p>\n Meet the latest SELF Sneaker Award<\/a> winner for weightlifting: Puma\u2019s Fuse 3.0 has a firm, stable base that helped our testers feel grounded and a flexible sole that moved with them during lunges. \u201cI don\u2019t have to think about them when I\u2019m lifting or worry about readjusting between sets,\u201d one tester said. \u201cThe flat bottom helps me stay stable and really push through the ground for my bigger lifts, especially deadlifts, where you definitely don\u2019t want any wobble.\u201d<\/p>\n They added that, despite the shoe’s firmness, their feet didn\u2019t ache or feel tired by the end of their session. Once they pulled the diagonal laces taught, our tester also noticed that their foot stayed put inside the shoe, with zero heel slippage. As far as we\u2019re concerned, when it comes to a flat weightlifting shoe, the Fuse 3.0 is as good as it gets (and it\u2019s pretty cute too).<\/p>\n Sizes:<\/strong> US 5.5 to 11 | Heel-to-toe drop:<\/strong> 4 millimeters | Weight:<\/strong> N\/A | Materials:<\/strong> Synthetic fabric, synthetic materials, thermoplastic polyurethane (TPU), rubber<\/p>\n<\/div>\n Adidas<\/p>\n This Adidas powerlifting shoe is surprisingly lightweight, thanks in part to the breathable mesh panels on its upper. It\u2019s designed to fit securely, with a set of laces and a midsole strap working together to hold your foot in place. And the rubber outsole is extra grippy\u2014because the last thing you need to be thinking about is slipping when you have a barbell on your back.<\/p>\n Sizes:<\/strong> US 5 to 15 | Heel-to-toe drop:<\/strong> 16 millimeters | Weight:<\/strong> 15.38 ounces | Materials:<\/strong> Synthetic fabric, canvas, rubber<\/p>\n<\/div>\n Nobull comes highly recommended by Thompson and fellow Future trainer Lauren Powell, PhD, CSCS<\/a>. This bestseller from the brand is built for stability, with a minimal heel lift and a rubber outsole for extra grip<\/a>. Its durable upper is abrasion-resistant and protective, so your feet will stay safe (and your shoes will last a while).<\/p>\n Sizes:<\/strong> US 5 to 11 | Heel-to-toe drop:<\/strong> 4 millimeters | Weight:<\/strong> 11 ounces | Materials:<\/strong> Synthetic fabric, ethylene-vinyl acetate (EVA) foam, rubber<\/p>\n<\/div>\n Converse<\/p>\n In addition to its retro appeal (and good price point), the Chuck Taylor High Top has endured as a go-to gym shoe for its minimal cushioning and flat sole, Dr. Gremillion says. The low heel will help you feel more connected to the floor and maintain your balance. One thing to note: These shoes are on the narrow side, according to reviewers, but Converse offers wide sizing<\/a> in select colors.<\/p>\n Sizes:<\/strong> US 5 to 13 | Heel-to-toe drop:<\/strong> 0 millimeters | Weight:<\/strong> N\/A | Materials:<\/strong> Canvas, foam, rubber<\/p>\n<\/div>\n If you want to add lifting to an already varied workout routine (say, one with cardio, plyometrics<\/a>, and HIIT classes sprinkled in), On\u2019s Cloudpulse is a great all-around gym shoe. Sgobba tested a pair<\/a> and found that they felt great during warm-ups and more dynamic exercises: \u201cI\u2019d consider the Cloudpulses comfy, but not really to the point where I\u2019d call it out. Rather, they were more like, put them on, lace them up, and forget that they\u2019re on\u2014which isn\u2019t really a bad feature in a shoe!\u201d<\/p>\n They aren\u2019t as flat or stiff as other sneakers on our list, so they\u2019re not the best option if you\u2019re lifting heavy weights and want a super stable base, says Sgobba. But we like them for beginners who want to take their weightlifting journey nice and slow.<\/p>\n Sizes:<\/strong> US 5 to 11 | Heel-to-toe drop:<\/strong> 8 millimeters | Weight:<\/strong> 10 ounces | Materials:<\/strong> Recycled polyester, EVA foam, rubber<\/p>\n<\/div>\n Lululemon<\/p>\n Back in 2022, Sgobba tested and loved Lululemon’s Strongfeel shoes<\/a>. In her review, she noted that the sneakers\u2019 secure base made it easy to focus on her exercises, rather than how her feet felt. \u201cAlthough I was mainly interested in testing these for lower-body days\u2014where stability is even more important\u2014I found myself reaching for these for any strength-training workout, simply because they made me feel better,\u201d she wrote.<\/p>\n Sizes:<\/strong> US 5 to 12 | Heel-to-toe drop:<\/strong> 6 millimeters | Weight:<\/strong> 10.20 ounces | Materials:<\/strong> Mesh, foam, rubber<\/p>\n<\/div>\n Reebok\u2019s best-selling Nano line is a longstanding favorite among dedicated gym-goers\u2014its previous iteration won a Sneaker Award<\/a> last year, and the recently released X5<\/a> is one of Sgobba\u2019s current favorites. \u201cThey\u2019re pretty great, especially for keeping you stable and in touch with the ground when you\u2019re doing heavier compound lower body moves like deadlifts or split squats,\u201d she says, adding that Reebok continuously improves the Nano\u2019s fit with every update.<\/p>\n \u201cThe shoe fits closer to your foot and is a little more streamlined,\u201d Sgobba says. \u201cIn early versions, I often had to stop during a workout to retighten so my foot didn\u2019t slide around, but these remain locked in from the get-go.\u201d<\/p>\n Sizes:<\/strong> US 5 to 12 | Heel-to-toe drop:<\/strong> 7 millimeters | Weight:<\/strong> 12 ounces | Materials:<\/strong> Synthetic fabric, EVA foam, rubber<\/p>\n<\/div>\n This sneaker from Core has a higher-than-average heel, which can be especially helpful for maintaining proper posture during back squats<\/a> and other heavy lifts. Reviewers write that its stiff, solid sole is excellent for squatting, but it\u2019s so sturdy that they wouldn\u2019t want to wear it for much else. The Core Weightlifting shoe is definitely a more specialized pick, ideal if you\u2019re working toward specific squatting goals.<\/p>\n Sizes:<\/strong> US 2.5 to 15.5 | Heel-to-toe drop:<\/strong> 22 millimeters | Weight:<\/strong> N\/A | Materials:<\/strong> Leather, mesh, Velcro, EVA foam<\/p>\n<\/div>\n Nike<\/p>\n The Metcon 9, Nike\u2019s flat cross-training shoe, features a strong, solid plate in the heel and a combination of firm and soft foam in the insole, so it\u2019s sturdy with just the right amount of give. The tongue has a strap that holds the shoe\u2019s laces in place and out of the way, a nice safety measure that could also save you from tripping in the weight room. All of these features make it a great choice for anyone who likes to pair their lifting sessions with aerobics, CrossFit<\/a>, and any other faster, higher-agility cross training.<\/p>\n Sizes:<\/strong> US 5 to 12 | Heel-to-toe drop:<\/strong> N\/A | Weight:<\/strong> N\/A | Materials:<\/strong> Synthetic fabric, mesh, foam, TPU, rubber<\/p>\n<\/div>\n Whether you\u2019re looking for shoes with major lift, some cool cross-trainers, or a backup pair to have in your rotation, there are lots of other great weightlifting shoes to try. The options below just narrowly missed our top picks due to their prices and more specialized designs\u2014if you already know what you like or are willing to splurge a bit, you could find your new favorite pair here.<\/p>\n Under Armour<\/p>\n Consider the TriBase Reign 6 training shoe from Under Armour a safer alternative to barefoot lifting (which Dr. Gremillion does not recommend). It has a solid, flat sole with varied traction patterns that are meant to encourage the natural motion of your feet during lifts. With a super breathable and lightweight upper, it\u2019s also a particularly good pick if your feet tend to sweat<\/a>.<\/p>\n Sizes:<\/strong> US 5 to 12 | Heel-to-toe drop:<\/strong> 2 millimeters | Weight:<\/strong> 8.64 ounces | Materials:<\/strong> Polyester, rubber<\/p>\n<\/div>\n This bestseller has over 600 five-star reviews, with shoppers noting how stable and powerful they feel when they do squats while wearing them. Others appreciated how well it fit through the midfoot, thanks to a pair of adjustable Velcro straps and a wide toe box.<\/p>\n The L-1 Lifter is clearly built for performance, but it also nails smaller, nice-to-have features such as a breathable upper and a nonslip sole. It comes at a noticeably higher price than other options on our list, so it\u2019s not a great pair for beginners or occasional lifters. But we recommend it if you\u2019re a regular lifter looking to treat yourself to some high-quality shoes.<\/p>\n Sizes:<\/strong> US 6 to 15.5 | Heel-to-toe drop:<\/strong> 21 millimeters | Weight:<\/strong> 17 ounces | Materials:<\/strong> Leather, synthetic fabric, TPU, rubber<\/p>\n<\/div>\n The durable Nike Romaleo 4 is another splurge-worthy shoe if performance is top-of-mind for you. It has attained fan-favorite status among dedicated lifters for its wide range of motion and exceedingly stable base. \u201cThese are by far the best lifters I have ever worn. I feel extremely stable, like I\u2019m stepping on a platform,\u201d one Nike reviewer wrote. However, like other stiff, lifted options in our roundup, it isn\u2019t the best shoe for CrossFit or cardio workouts<\/a>.<\/p>\n Sizes:<\/strong> US 5 to 16.5 | Heel-to-toe drop:<\/strong> 20 millimeters | Our top picks<\/h2>\n
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FAQs about weightlifting shoes<\/h2>\n
\n\n\n\n\n\n\nWhat should you look for in a weightlifting shoe?<\/h2>\n<\/p>\n
\n\n\n\nWho tested these shoes?<\/h2>\n<\/p>\n
Best Overall, Flat: Puma Fuse 3.0<\/h2>\n
\nFuse 3.0 Training Shoes<\/h3>\n<\/p>\n<\/div>\n
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\nBest Overall, Lifted: Adidas Powerlift 5 Weightlifting Shoes<\/h2>\n
\nPowerlift 5 Weightlifting Shoes<\/h3>\n<\/p>\n<\/div>\n
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\nRunner-Up: Nobull Outwork<\/h2>\n
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\nBest Budget: Converse All Star High Top Sneakers<\/h2>\n
\nAll Star High Top Sneakers<\/h3>\n<\/p>\n<\/div>\n
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\nBest for Beginners: On Cloudpulse<\/h2>\n
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\nMost Comfortable: Lululemon Strongfeel Training Shoe<\/h2>\n
\nStrongfeel Training Shoe<\/h3>\n<\/p>\n<\/div>\n
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\nBest for Stability: Reebok Nano X5<\/h2>\n
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\nBest Squat Shoes: Core Weightlifting Shoes<\/h2>\n
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\nBest Cross-Trainers: Nike Metcon 9<\/h2>\n
\nMetcon 9 Training Shoes<\/h3>\n<\/p>\n<\/div>\n
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\nMore great options<\/h2>\n
Under Armour UA TriBase Reign 6 Training Shoes<\/h2>\n
\nTriBase Reign 6 Training Shoes<\/h3>\n<\/p>\n<\/div>\n
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\nTYR L-1 Lifter<\/h2>\n
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\n<\/span>i><\/p>\n\nNike Romaleos 4<\/h2>\n
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