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The term “weightlifting” officially refers only to the two lifts that comprise Olympic weightlifting competitions: the Snatch and the Clean and Jerk. But for most people, the name is synonymous with all strength training in general. While it may seem that any shoes will do for this, proper shoes for lifting are just as important as proper shoes for running — it’s important to use shoes with enough stability and support to get the most out of your lifts while preventing injury. No matter what type of strength training you enjoy, weightlifting shoes will keep you active in the gym. Below, you’ll find recommendations for the best weightlifting shoes, whatever your needs.
While weightlifting shoes are relatively simple, there are some key things to consider before purchasing a pair. You don’t want to end up with a pair that is, at best, uncomfortable or, at worst, causes an injury.
First and foremost, “as far as footwear is concerned, it’s vitally important to understand the distinction between weightlifting shoes and shoes merely worn while lifting weights,” explains William Clark, adjunct lecturer of health and wellness at Binghamton University. As mentioned above, weightlifting technically only covers the two Olympic lifts, and while sport-specific weightlifting shoes serve many purposes, including increased power output and stability, weightlifting shoe design is best used exclusively for those specific lifts.
Beyond Olympic lifting, there’s also powerlifting, bodybuilding, CrossFit and general strength training. “Since weightlifting shoes are designed to increase power output, they are quite rigid and don’t have much of a cushion,” says Clark. Because of the rigidity, they aren’t good for running, and, “quite frankly, they wouldn’t serve as an asset for most bodybuilding or fitness-related movements either.”
While some shoes will work well for all or most of those, some are hyper-specialized, so it’s important to first think about what types of lifting or strength training activities you participate in and choose the shoe that’s best for that.
Once you know which activities you need shoes for, you can decide on the best heel height for your needs. For Olympic lifts and most types of squats, you’ll want a raised heel. “The heels on weightlifting shoes can come in substantial variations, ranging from around a half inch to just over three quarters,” Clark explains. Which heel height is best comes down to a range of individual biomechanical features, but “the better an athlete’s mobility, the more upright they can be when receiving the weight, and thus, the lower the heel wedge needed,” says Clark. He also emphasizes that “learning proper technical execution is paramount, and shoes ought not to be used as a replacement for this.”
Powerlifting and other lifting activities differ in movement from Olympic lifting, so shoe choice also must be different. “Because of this, a wedged heel is very rarely used in powerlifting, because it isn’t optimal and could cause the lifter to move forward on the balls of the feet. This is a recipe for disaster and a high injury risk,” explains Clark.
If you like a large variety of lifts, you’ll be better off with a versatile shoe that doesn’t feature a lifted heel. You can always put a plate or exercise mat under your heel for certain lifts if you want that position.
Weightlifting shoes come with both low and high ankle heights. Depending on the type of lifting, as well as your body, ankle support may be beneficial. For some, it may be important to opt for a shoe with “sturdy ankle support to minimize injury risk,” explains Petrina Barber, fitness expert at Beyond the Stoma. Others may prefer a lower ankle without support.
Shoes for lifting, in general, don’t feature much cushion. That’s partially to allow for an extremely stable base, but cushioning also absorbs power output. So, no matter what type of lifting you participate in, look for a shoe with minimal cushioning.
Nike Romaleos have long been a popular choice for weightlifters, as indicated by the fact that there are four generations of this shoe. That’s because they are “known for their excellent stability,” says Barber. Clark also recommends the Romaleos 4 for Olympic lifting, as the lifted heel is ideal for those lifts. The Romaleos "offer excellent support during weightlifting movements,” says Barber, so you can get the most out of your lifts while staying safe.
The lifted heel puts you in the best position for Olympic lifts and they offer lots of support.
Get it here: Nike Romaleos 4
Speaking from experience, it’s hard to find shoes for wide feet, and that includes weightlifting shoes. The TYR Limited Edition Squat University L-1 Lifter is the only lifting shoe that features a wide toe box for a more comfortable fit. The adjustable straps also help get the best possible fit no matter what size your foot is. Plus, the sole is wide and flat to provide plenty of stability so you can focus on your lifts.
These limited edition L-1 Lifters feature a wide toe box and adjustable straps to better accommodate wide feet.
Get it here: TYR Limited Edition Squat University L-1 Lifter
Hot feet are no fun, which is why the Reebok Nano X4 is engineered with Reebok’s latest Flexweave knit fabric. They “offer great breathability, keeping your feet cool and dry during your intense workouts,” says Barber. The Nano X4 is also very lightweight, which makes them easier to walk around in. Since they’re meant as all-around gym shoes, you can easily transition from lifting to running, provided your runs aren’t too long.
The lightweight and versatile Nano X4s are made of a breathable material to keep your feet cool during your workouts.
Get it here: Reebok Nano X4
Weightlifting shoes typically aren’t cheap, so you want a pair that will last. The Inov-8 Fastlift Power G 380 are the most durable shoes out there, with a ripstop material for the upper construction. The outsole is a graphene rubber, which lifters love for its superb grip. Weighing just over 12 ounces, these are also our favorite lightweight weightlifting shoes. Finally, they feature a 22-millimeter heel height for putting you in the right position for your Olympic lifts.
The Fastlift Power G 380 is made from durable rubber and ripstop material, which can withstand a lot of abuse.
Get it here: Inov-8 Fastlift Power G 380
Sometimes, a little extra ankle support is helpful. The Nobull High-Top Outwork features a high-top design but remains flexible enough that it doesn’t restrict movement. It’s also plenty breathable, despite the extra coverage. Lifters report that the outsole is nice and grippy, so you won’t slip at a crucial moment. As is typical for Nobull, there are standard colors but plenty of fun patterns and designs beyond those as well, so you can find something that fits your style.
The higher ankle of the Nobull High-Top Outwork provides extra stability without limiting the range of motion.
Get it here: Nobull High-Top Outwork
The Inov-8 Fastlift 360 “offers flexibility and freedom of movement while still giving the needed support during lifts,” says Barber. With a 16.5 millimeter heel height, you’ll be put in an ideal position for Olympic lifts, but they are still versatile enough to transition to more dynamic exercises. They are well-built and will hold up for a long time while providing plenty of grip on the lifting platform.
The Inov-8 Fastlift 360 features a low-top design with a versatile heel height.
Get it here: Inov-8 Fastlift 360
Yes, these classic and highly popular shoes are also fantastic for lifting and have been a top weightlifting shoe choice for a long time. In fact, 71-year-old Pete Bennett set a world record for squats in his age class (465 pounds!) in a pair of Chucks, and they were the shoe of choice for Arnold Schwarzenegger. That’s because the “flat sole and the solid base are ideal for lifting heavy weights,” says Barber. “The canvas and rubber materials make them suitable for various types of lifts, too.” As an added benefit, you can wear them outside of the gym without getting any looks.
Chuck Taylors are a classic choice for lifting thanks to the flat sole and affordable price.
Get it here: Converse Chuck Taylor All Star
Clark describes the Adidas Adipower 3 as “top-quality shoes for Olympic weightlifting,” and for good reason. The 22 millimeter heel is ideal for Olympic lifts and squat variations, putting you in the best form. They are made of a durable, ripstop material, so you won’t have to worry about them tearing if they get caught on something in the gym. The midfoot strap allows you to customize the fit so that it’s plenty snug and secure. They’re pricey, but Adidas has had three iterations to get things right, and it shows.
The Adipower 3 features a 22 millimeter heel to put you in the best position for squats and Olympic lifts.
Get it here: Adidas Adipower 3
For those that need a bit of extra stability, the Metcon 9s “are known for their stability,” says Barber. They feature a rigid heel and a lace lock system that attaches to the shoe tongue to keep you secure for every workout. They’re also very grippy, so you won’t be slipping even in sweaty rooms. Nike extended a rubber wrap on the side of the shoe to add durability for rope climbs. It’s a versatile option, ideal for CrossFit, lifting and more.
The versatile Metcon 9’s rigid design and lace lock system provide plenty of stability.
Get it here: Nike Metcon 9
These Otomix shoes offer a lot of value for the money. “With a flat sole and a lightweight design, they provide stability for weightlifting at an affordable price,” says Barber. It’s a versatile shoe that works well for lifting, wrestling and various other martial arts. The high ankle provides support and stability, and the sole is grippy for plenty of traction. Since the sole is so thin, you’ll also have a great connection to the ground.
The Otomix Stingray Escape's flat sole provides excellent stability and connection to the ground.
Get it here: Otomix Stingray Escape
New weightlifters may not want to jump right into a shoe with a high heel and steep price tag. The Powerlift 5 is a fantastic option for beginners thanks to the more reasonable price when compared to other weightlifting-specific shoes. The 15-millimeter heel height is also not as drastic as others, so you can get used to that raised heel without jumping all in. It still helps put you in a good position for squats and Olympic lifts, but without making you feel uncomfortable.
The Powerlift 5 features a more modest 15 millimeter heel height to help new weightlifters ease into the sport.
Get it here: Adidas Powerlift 5
If you want to take your squats to the next level, a raised heel is the way to go. The Legacy Lifter III features a 22 millimeter heel height to put you in a position to truly maximize your squats while keeping good form. They’re also very supportive to help prevent injuries and the inflatable pump technology and midfoot strap allow you to customize the fit while locking in your foot. Made of durable materials, these shoes will last a long time.
With a 22 millimeter heel height, the Legacy Lifter III will put you in a position to get the most out of your squats while preventing injuries.
Get it here: Reebok Legacy Lifter III
Minimalist shoes can help achieve good form on certain types of lifts, which is why we like the FiveFingers V-Train 2.0. “The sole is super thin, and the toe slots help promote a natural barefoot feel so you can engage with the ground and use that to guide your weightlifting efforts,” says Barber. The sole is also extremely grippy, so you won’t slip. The lightweight design makes them comfortable to wear for a long time, and the velcro strap allows you to secure the fit. Keep in mind, though, that without any cushion or support, these won’t be great shoes for standing all day if your feet aren’t used to them.
The minimalist, barefoot design of the V-Train 2.0 provides a stable base and a good connection to the ground.
Get it here: Vibram FiveFingers V-Train 2.0
We selected the shoes above based on a mix of expert advice and customer reviews. In this process, we prioritized options with minimal cushioning and plenty of support for stable, safe lifting. We also chose shoes with a range of heel heights and designs suitable for different types of lifts. Finally, to fit the needs of different budgets, we selected footwear at various price points.
Broadly speaking, “when you’re just beginning, the answer is no,” says Clark. “As time moves on, if you’ve mastered the fundamentals, found something you love to do and see the value in furthering your pursuit, then the answer becomes yes.”
Keep in mind that weightlifting shoes, as in those meant for Olympic lifts, differ from shoes meant for lifting weights. “If you are working with dumbbells, barbells and other ‘free weights,’ I would recommend a flat shoe. The old Chuck Taylor Converse or a wrestling shoe should fit very nicely and help maintain your athletic positioning while training,” says Clark.
As with any activity, how often you should replace your shoes depends on “workout intensity, shoe quality and how well you maintain the shoes,” says Barber. “Generally speaking, you should consider buying new ones every 6-12 months or when you spot the first signs of wear and tear. This includes a loss of support, worn-out soles and visible damage to the inner or outer structure of the shoes.”
Barber recommends making a note in your calendar about when you started using your new pair of shoes so that you can remember how much time has passed. If it’s been over 12 months, she would recommend replacing them.
Weightlifting shoes should not be used for other exercises like running, or even as walking shoes. In terms of running, you want a shoe with “cushioning and lightweight upper sections, which are important for the high-impact, repetitive nature of running,” explains Dr. John Mercer, professor of kinesiology and nutrition sciences, University of Nevada, Las Vegas. Weightlifting shoes are extremely rigid with essentially no cushioning, and many have a lifted heel. All of those features could lead to injuries if worn while running. So, be sure to pick up a dedicated pair of running shoes for men or women if you want to get involved in that sport. And if you have other foot issues, be sure to choose an appropriate pair, such as shoes for plantar fasciitis.
Most serious CrossFit athletes will have one pair of shoes for weightlifting and another for the metabolic conditioning workouts. However, if you want one pair to do it all, something with a lower heel will work better.
Weightlifting shoes have a heel for a few reasons. That wedged heel “can effectively change moment arms [the shortest perpendicular distance between the force's line of action and the joint, which determines the degree of influence of a force to produce or prevent the rotation of an object around an axis], facilitate nervous system adjustments, assist with ankle mobility and help to optimally position a load over the center of the feet, thus allowing the athlete to receive the weights in the best position possible,” Clark explains. Essentially, the heel helps achieve the correct form for certain types of lifts. But remember, certain lifts, such as deadlifts, require a flat foot. Weightlifting-specific shoes with raised heels are intended for Olympic lifts.
Home Gym Fitness Wheel Roller AP Buyline’s content is created independently of The Associated Press newsroom. Our evaluations and opinions are not influenced by our advertising relationships, but we might earn commissions from our partners’ links in this content. Learn more about our policies and terms here.