How to choose footwear for strength training

Strength training is becoming increasingly popular, and the number of fitness clubs is growing at a rapid pace. No wonder! In the age of sedentary lifestyles, people need healthy movement, not just to sculpt their bodies, but also to avoid pain. Stiff muscles, tendons, and the spine will sooner or later show their effects. We are becoming more and more aware of this and are taking new steps to prevent it. One option is regular strength training.

However, before we head to the gym, we face several decisions. Where will we work out, what exercises will we do, and under whose supervision? Just as important is the choice of our training shoes. A poor choice could result in joint injuries, knee or hip pain.

What Shoes for the Gym?

Gym shoes must meet several very important criteria. Before we describe each of them, it’s worth noting that it is a mistake to base our choice on what shoes others wear for training. It only takes stepping into any fitness club to quickly realize the lack of consensus among gym-goers. Some train in regular sneakers, others wear running shoes with cushioning, and yet others train in flip-flops or even barefoot. So, let’s not focus on what shoes the people training with us are wearing, or what the so-called ‘majority’ wears to the gym. What matters most is our safety and health. Let’s rely on the opinions of experts.

Podiatrists and trainers agree: depending on the type of exercises being performed and the extent to which the feet are involved, we should wear training shoes that support foot stabilization and protect it from injuries.

What Shoes for Weightlifting?

While traditional running shoes with cushioning work well for endurance training, on the treadmill, or during cardio exercises, they are not recommended for standing leg exercises (such as military press, deadlifts, squats). They do not provide adequate support for the metatarsals and heels, which can lead to knee collapse or joint injuries. Running shoes cause improper foot positioning when lifting weights, which in turn puts significant stress on the knees and spine.

Moreover, a large part of the force we put into lifting the barbell is absorbed by the cushioning, leading to considerable energy loss.

This is where specialized weightlifting shoes, called lifters, come in. These shoes have a stiff sole, with the heel raised slightly higher than the toes, which helps those who struggle with squats and deadlifts.

However, if there is nothing wrong with our feet and we just want to safely lift weights, the best choice is to lift barefoot or in minimalist shoes.

This is also a practical choice. Lifting shoes are not suitable for running, and it would be dangerous to lift weights in running shoes. Minimalist shoes, such as the Explorer model, will work for all of these activities.

Minimalist Shoes for Strength Training

Minimalist shoes provide better contact with the ground, which supports proper body balance and helps the feet maintain the correct position. When training in such shoes, the feet and lower legs exert more effort, resulting in even better training outcomes. Barefoot-style shoes also have the advantage of being incredibly breathable and flexible. They allow the foot to move naturally. They have a significant amount of space in the front, allowing the toes to spread freely on the ground during strength exercises. Their completely flat sole (also known as zero drop) ensures that all force is directly transferred to the ground (without the energy loss that occurs when training in running shoes).

Minimalist shoes are recommended for all gym-goers, but especially for those who focus their efforts on weightlifting. An alternative could be training barefoot (or in special protective sport socks).

Sources:

https://www.howtobeast.com/best-shoes-for-lifting/

https://www.bodybuilding.com/fun/feats-of-feet-minimalist-shoes-and-strength-training.html