Do you need lifting shoes?

What weightlifting shoes do

Weightlifting shoes have a hard, non-compressible sole and a raised heel, usually made of solid plastic or wood. The heel height typically sits somewhere around 2 cm, though it varies between models. Most also have a strap across the midfoot for extra security.

The raised heel lets your knees travel further forward without your heels lifting, so you can squat deeper with a more upright torso. That suits high bar squats, front squats and Olympic lifts, where staying upright is essential. The solid sole gives a stable, predictable platform under very heavy loads.

People with stiff ankles often find them particularly helpful. If your heels lift or you fold forward at the bottom of a squat, a raised heel can make the lift feel very different straight away, while you work on ankle mobility alongside. Our guide to mobility for lifting covers that side.

Who benefits most

• Olympic lifters: almost universally wear them for snatches and cleans. See Olympic lifting vs powerlifting.
• People who squat a lot: especially high bar squats and front squats.
• Lifters with limited ankle mobility: as a useful tool while mobility improves.
• Tall lifters with long thighs: who tend to lean forward a lot in the squat.

Low bar squatters often prefer flat shoes, because the low bar position involves more hip bend and less forward knee travel. Try both if you can and see which lets you reach depth most comfortably.

Flat shoes for deadlifts and general strength

For deadlifts you generally want the opposite: a thin, flat, firm sole that keeps you close to the floor. A raised heel tips you slightly forward and slightly increases the distance the bar has to travel. Flat-soled trainers, minimalist shoes or even socks, where the gym allows it, are common choices among strong deadlifters.

Flat shoes also suit most general strength work: lunges, split squats, hip thrusts, carries and pressing. For the majority of gym-goers, a good flat shoe is the more useful purchase.

What to wear for hybrid and HYROX training

In a hybrid or HYROX session, you might squat, deadlift, run, row, jump and push a sled in the same hour. Weightlifting shoes are no use for running, and very minimalist shoes can feel harsh for box jumps. A stable cross-training shoe with a fairly flat, firm sole and some flexibility at the forefoot is usually the best all-rounder.

At a hybrid gym like Lycan Strength, where the week runs from Lower classes to Engine and Lycan Shred, one versatile pair covers almost everything. Some members bring lifting shoes for heavy squat days, and that is a perfectly sensible addition once you are squatting regularly.

For race day, many HYROX athletes choose a shoe that runs well but has enough grip for the sled push and enough stability for lunges and wall balls. Our guide to HYROX shoes and kit goes into detail. If you are brand new, what to wear to the gym is a good starting point; there is no need to buy anything specialist until you know you enjoy lifting.

What about barefoot and minimalist training?

Training barefoot or in minimalist shoes has become popular, and there are reasonable arguments for it on some exercises. Without a thick sole you feel the floor better, and the small muscles of the foot have to work. Many people enjoy deadlifting, lunging and carrying weights this way.

There are limits, though. Many gyms require shoes for safety, dropped plates and kettlebells are a real risk to bare toes, and jumping or sprinting in very thin shoes needs a gradual build-up, particularly for the Achilles and calves. If you want to try it, start with lighter strength work, build up over weeks and check your gym's rules first.

Foot strength is worth training whatever you wear. Calf raises, balance work and single leg exercises all help, and they matter for running and HYROX as much as for lifting.

Buying and using them

Lifting shoes should fit snugly, with little room for the foot to slide, and feel solid when you stand in them. Buy from a retailer with a sensible returns policy and test them with bodyweight squats at home first.

Wear them only for the lifts where they help. Walking around the gym, running or doing conditioning in them is uncomfortable and wears them out. Many lifters change into them for squats and back into trainers for everything else.

Give yourself a few sessions to adjust. The raised heel changes your balance slightly, so start with lighter sets, and do not switch shoes in the week before a competition or a planned test. Our guide on how to increase your squat has more on fixing depth and position.