Because no, you shouldn’t be lifting heavy in your running shoes.
Shannon M. Bauer is a Senior Commerce Editor for Dotdash Meredith's Beauty & Style Group. She joined the Shape team in 2022 and works with a team of talented freelance writers to create expert- and research-driven product roundups. Shannon has seven years of experience writing, editing, and producing beauty and wellness content for top print and digital publications. Shannon was previously a Beauty Editor at Parents, Parents Latina, and Shape print magazines. Abdominal Training
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When you first begin adding strength training into your workout routine, you probably didn't think too deeply about the shoes you wore — whatever sneakers you owned were fine for dumbbell or kettlebell workouts. But if you're ready to load up the bar or your strength workouts have become the star of the show then your shoe selection matters.
“When you strength train, your feet are your base,” says physical therapist Grayson Wickham, D.P.T., C.S.C.S., founder of digital movement platform Movement Vault. To lift the most weight possible, in the safest way possible, you need that base to be stable, he explains. “If you’re training in a shoe that is highly cushioned — like a running shoe — all the small stabilizer muscles from your feet up to your hips will help you compensate for the unstable base.” Training in a too-cushioned shoe, like one of the best sneakers you can buy, or even running shoes for bad knees, increases your risk for injury, as well as takes away from performance.
“The more stable and flat your base is when you strength train, the more weight you’ll be able to lift,” says Wickham. That’s because your feet can really press into the ground for power, he says. Over time, this increase in weight-lifted-per-sessions results in greater strength gains. In other words, stable strength training shoes = greater gains. So, what makes a strength training shoe stable, exactly? Generally speaking, a hard sole, wide(r) toe-box, and minimal cushioning, says Wickham.
After consulting with the experts and testing several pairs ourselves, these are the best strength training shoes.
Why We Like It: The combination of stability and flexibility makes this a great choice for all types of training.
It's Worth Noting: This shoe is not available in narrow or wide widths.
This shoe is equal parts stable and flexible, according to Chris Crowthers, a certified trainer and founding instructor at Brrrn in New York City. "The shoe is able to expand in every direction, which allows you to really spread out your foot and get a solid foundation on the floor also while providing some stability for heavy lifting," he says. It's best for CrossFitters or HIIT exercisers who may have some short runs in their program but also need to feel grounded during exercises like thrusters, kettlebell swings, or wall balls. They can also be your go-to shoes for kick-butt 20-minute outdoor cross-training workouts.
Price at time of publishing: $130
Sizes: 5-15 | Heel Toe Drop: 4mm | Colors: 10
Why We Like It: This simple shoe has a huge size and color range.
It's Worth Noting: While the ankle support is great, not everyone wants a high-top design.
Considered the OG weightlifting shoe, Chuck Taylors offer a thin, flat sole that enables the body to maintain great stability and control through your lifts. "They are about as minimal as shoes get, allowing you to really feel the floor which is great for when you're going for the big lifts — deadlifts, squats, cleans, etc.," says Crowthers.
Price at time of publishing: $75
Sizes: 5-20 | Heel Toe Drop: 0mm | Colors: 21
Why We Like It: The energy foam gives this shoe a responsive feel, while the sturdy base keeps you stable during compound lifts.
It's Worth Noting: The heel of this Nano generation comes up slightly higher than earlier generations. Pick your socks accordingly.
The Reebok Nano has earned its rep as the best strength training shoe for CrossFit — and the latest generation, the Nano X3, is no exception. This trainer is stable enough to keep your weight in your heels during complex movements like the squat clean and snatch, but flexible enough to keep you moving during burpees or rowing, or hopping around plyometric box jumps.
“These are my go-to shoes for the gym, especially on leg day,” says Kristen Geil, Shape senior commerce editor. “The slight elevation in the heel helps me get deeper in my squats, and the lateral support is perfect for side lunges and other balance-challenging moves.”
If, like us, you’re a tried-and-true Nano-wearer, just know that the heel of the Nano X3 comes up a smidge higher than earlier generations of the shoe. While not necessarily uncomfortable, it does make the shoe incompatible with barely-there socks. In other words, ankle socks are your friend here.
Price at time of publishing: $140
Sizes: 6.5-15.5 | Heel Toe Drop: 7mm | Colors: 19
Why We Like It: This marries comfort with stability so no matter what your workout of the day throws at you, your feet will be comfy.
It's Worth Noting: The added gymnastics-friendly features may seem a little extra for non-CrossFitters.
A decade ago, TYR may have been best known for its gear in the swim space. But since launching a cross-training shoe last year, TYR has quickly become known for its inaugural strength training shoe. The patented stability platform helps you feel stable when you catch weight overhead, as well as clang-and-bang around the bar or bells. Meanwhile, the responsive surge foam along the midsole offers enough support to protect you when you jump boxes or ropes, as well as run.
The breathable mesh upper helps keep your foot cool even, on even the hottest days. Trust, this comes especially in handy when you’re training in a box without air conditioning (AKA most of them).
Oh, and there are also a few features that are especially useful for CrossFit workouts with gymnastics movements. The toe bed is reinforced with a protective laminate, which keeps the mesh from fraying from the friction of the bar against your toes during toe-to-bar. Plus, there is a wrap-around grip that enables you to better clench a rope during rope climbs.
Price at time of publishing: $140
Sizes: 6-15.5 | Heel Toe Drop: 9mm | Colors: 5
Why We Like It: This shoe has a huge range of colors available.
It's Worth Noting: These are the exception to the ‘no running shoes’ rule.
These bad girls are technically categorized as running shoes, but the experts say that they're also extremely durable (especially for a pair that weighs less than a bar of soap). While you won't want to one rep max or lift heavy in these, they're great for anything fitness classes that combine traditional cardio, with lightly weighted movements like squats and lunges or box jumps and rope slams, according to Greer Rothermel, a certified personal trainer with RSP Nutrition. Wear these as you practice doing L-sits on core-training days.
Price at time of publishing: $190
Sizes: 4-18 | Heel Toe Drop: 10mm | Colors: 23
Why We Like It: This running shoe is a good choice for people with pre-existing foot conditions taking running-heavy bootcamp classes.
It's Worth Noting: More cushioned than other options on the list, the Brooks Ghost 15 should only be worn for strength training workouts where running (not lifting) is the primary focus.
Taking a boot camp class at a fitness studio known to make you log some miles? (Think: Barry’s and Orangetheory). Well, podiatrists recommend this neutral-running shoe. “The Brooks Ghost 10 GTX provides cushioning to the heel and midfoot as well as excellent stability thanks to its supportive DNA cushioning system,” says Gregory Alvarez, DPM, FACFAS, a podiatrist at the Ankle & Foot Centers of America.
The best part: This shoe features a waterproof Gore-Tex upper which can help keep your feet dry should you ever choose to bring your training outdoors, he says.
Price at time of publishing: $140
Sizes: 5-13 | Heel Toe Drop: 11mm | Colors: 35
Why We Like It: This shoe allows even athletes with the widest food to spread their feet for a more stable base.
It's Worth Noting: The heel drop is just 4mm, which is considerably smaller than that of most (non-minimalist) strength trainers.
“Your feet do not need to be hugged tightly like a glove in order to be supportive,” says Wickham. (The caveat: Sports like tennis and soccer, which prescribe a lot of lateral movement.) On the contrary, when you strength train, you want a show that allows you to spread your toes so that each toe can actively grip the ground, he explains.
“When you cram your foot into a shoe that is too narrow, you are making your base of support even slimmer,” says Wickham. This can make you less stable when you’re clanging and banging around heavy weights. Plus, it increases the risk of injury down the line.
The best strength training shoe for athletes with wide(r) feet is the Strike Movement Haze Trainer, which features an anatomical (read: roomy) toe-box, as well as full contact heel, and midsole lamination for protection during rope climbs.
One thing to keep in mind is that the heel drop on these bad boys is just 4mm, which is considerably smaller than most strength training shoes. If you have limited ankle mobility, you will feel this lack during squat movements.
Price at time of publishing: $150
Sizes: 5.5-15.5 | Heel Toe Drop: 4mm | Colors: 6
Why We Like It: These flat-soled, bells-free shoes keep it basic.
It's Worth Noting: Some reviewers mentioned these ran small and narrow, so you may need to experiment to find your perfect fit.
Thanks to the flat sole, No Bull shoes are known for being incredibly stable and a great pick for one-legged movements. "Definitely the most fashion-forward and effective shoe I've found for all strength training, HIIT training, and indoor rowing," says Caley Crawford, director of education for Row House, a national boutique rowing studio.
The trainer upper is primarily made from SuperFabric®, which is an extremely durable, breathable, and abrasion-resistant material. Bonus: They come in high-rise and low-rise, as well as a variety of colors (including camo and tie-dye).
Price at time of publishing: $129
Sizes: 5-11 | Heel Toe Drop: 4mm | Colors: 7
Why We Like It: These shoes are the closest you can get to barefoot weightlifting.
It's Worth Noting: The feeling of a space for each toe takes some getting used to.
You may have heard about Arnold Schwarzenegger walking around the gym training barefoot. Unforch, in a post-pandemic world, the only gyms where barefoot training is socially acceptable are home gyms. “While most gyms don't allow you to train barefoot, so these will give you a similar feel," says Wickham.
Indeed, with its flat base and low-to-the-ground construction, the Vibram Five Fingers V-Train 2.0 gives your feet the illusion that they are actually gripping the ground. Having relatively nothing between your foot and the floor also allows for an increased range of motion in your foot and leg muscles, says Wickham, which you don’t get in a more cushioned shoe.
Over time, wearing these minimalist trainers can help strengthen all your under-developed foot muscles, improve ankle mobility, and help improve form, he says. Sold!
Oh, and good news for CrossFit athletes: There are distinctive lugs along the arch of the shoe that are designed to help you grip ropes during rope climbs, as well as reinforced toe beds that protect your nails during toes-to-bar.
Price at time of publishing: $130
Sizes: 6-10.5 | Heel Toe Drop: 0mm | Colors: 5
Why We Like It: The super lightweight, minimalist design is great for high-rep workouts.
It's Worth Noting: Reviewers mentioned the shoe squeaks when you first start wearing it.
The NB Minimus is a great option for lifters who don’t like to feel weighed down when they are throwing weight up (each shoe weighs just 6 ounces). This lightweight zero-drop shoe has a Vibram outsole that allows you to both feel the floor and maintain the natural stance you need to lift some weights. "This is especially great for workouts that have light-weight, high-rep movements like kettlebell swings and goblet squats," says Crowther.
Worth noting: The shoe also has a 0mm heel drop, which is great for Gain Chasers who are accustomed to wearing flat-base footwear. But, the lack of heel drop may take some time to get used to for athletes with limited ankle mobility.
Price at time of publishing: $98
Sizes: 5-12 | Heel Toe Drop: 0mm | Colors: 3
Why We Like It: These shoes are the equivalent of the third house in “The Three Little Pigs” — immovable and stable AF.
It's Worth Noting: These shoes are exclusively for power and Olympic lifting. Their heft will get in the way during dumbbell or kettlebell circuit training.
No doubt, the cross-training shoes mentioned above come in clutch for strength circuits, AMRAPs, and HIIT-style strength training. But if you’re just planning to use a barbell, you should consider sliding your foot into some weight trainers instead.
“Weight lifting shoes are incredibly heavy, and therefore stable, shoes that help you stay stable when you’re snatching, cleaning, or squatting heavy weight,” explains Wickham. Lifters also have a heel drop that it’s usually 18 to 24 millimeters high. “By raising your heel, these shoes allow you to more easily access your full range of motion,” he explains. As a result, you’re able to squat deeper in these shoes, which allows you to strengthen a greater portion of your squat muscles.
Of all the lifters on the market currently, the TYR Women’s L-1 Lifter gets gold. Why? Because the extra-wide toe box enables you to really (like, really!) glue your feet into the ground. Plus, they feature a 21mm heel drop that increases squat depth and therefore ramps up stability. Oh, and the velcro and tie closures allow you to really customize the tightness of the shoe to your feet.
Price at time of publishing: $199.99
Sizes: 6-15.5 | Heel Toe Drop: 21mm | Colors: 5
Why We Like It: The Vibram outsole gives you extra grip on slippery ground.
It’s Worth Noting: Our female testers found the unisex sizing to run big.
If you’re a winter warrior or someone who’s spontaneously inspired to do Bulgarian split squats when you pass a nice bench, these shoes are for you. They have all the technical specs of the Reebok Nano X3, but with a grippy Vibram outsole. We were impressed by the weather-proofing of this shoe, and we can see ourselves reaching for it frequently during the winter if we anticipate a wet commute to the office or gym.
We noticed the molded heel collar was especially helpful at keeping our feet locked in place amongst slippery terrain. In fact, we wore these on light hikes and while commuting, and we found these shoes to be pretty comfortable and stable. The Floatride Energy Foam in the midsole was enough cushioning for short sprints to the train or a quick jog during an interval workout. That said, we wouldn’t recommend these shoes for actual runs; the sole is too stiff and inflexible.
The Nano X3 Adventure has unisex sizing, and our female testers thought they ran about a half-size too big. Since the shoe isn’t specifically made for a woman’s foot, it may be a bit wide too. We’d recommend ordering two sizes to find your perfect fit.
Price at time of publishing: $150
Sizes: 7.5-15.5 | Heel Toe Drop: 7mm | Colors: 5
We began creating this list of the best shoes for strength training by searching the internet for reviews by gym-goers, both positive and negative. Then we tapped the experts — physical therapists, trainers, and podiatrists — to weigh in on their picks for every type of strength training workout. We also asked them for advice on what to look for in each type of shoe. From their insight, we made our final selections and gave further details on what kind of person, foot, or workout is best for each shoe. Our editors and our New York City testing lab also tested several pairs, including the Reebok Nano X3 Adventure.
When it comes to strength training shoes, there are two key factors: stability and heel lift, says Wickham. "When you're lifting weights, you want to be as stable as possible. The heavier you lift, the more stable you need to be," he says.
Cross-Training Shoes: These are sufficiently stable for most strength training activities — and are typically comfortable enough to be worn on a run and on the cardio machines, too. That means they usually have a slight cushion for support and are also sturdy (without weighing down your feet).
"Cross-trainers are a good option for hybrid-style training: If you're rowing and squatting moderate weight, doing burpees and kettlebell swings, and deadlifting moderate weight," says Wickham. They may look similar to running sneakers, but you'll notice that cross-trainers usually have little to no heel lift (the space between the floor and your heel), meaning they're usually completely flat or have a lift of 10mm or less.
Weightlifting Shoes: However, if you're only going to be Olympic lifting, are a competitive powerlifter, are training specifically for muscular strength, or lift heavy very often, you should consider a weightlifting-specific shoe.
"There's a reason you won't be able to find a competitive Olympic weightlifter who doesn't wear weightlifting shoes-they're incredibly stable," says Wickham. In part, that's because they're so heavy (which is why they're not great for something like box jumps or burpees). They also have a heel lift of about one or one and a half inches high, says Wickham. "This extra elevation helps people with poor ankle mobility squat deeper," explains Wickham. (That being said, you should be doing ankle mobility and strength work regardless: Here's how weak ankles and ankle mobility affect the rest of your body.)
Short answer: No, you should not be strength training in running sneakers. Running shoes typically have air-infused, bubbly, or springy-like soles, which disrupt your body's center of gravity. This causes a loss of stability and balance, which could lead to improper form and injury, explains Wickham.
Cushioned soles can also wear down after a lot of use. (If you flip your running shoes over right now, one side may be more worn than the other). If you do your strength training in shoes with worn heels, one hip or one side of your body could be lower than the other, again creating an imbalance.
Yes. “When you’re strength training, you want to wear a strength training specific shoe,” says Wickham. (Ideally, you’d wear a specialized shoe for all types of training in your fitness regime, he says).
Think about it: CrossFit, Olympic weightlifting, powerlifting, and even your boot camp classes all qualify as strength training, but the exercises you're doing radically change what your feet are doing and what you need in a pair of strength training shoes.
Broadly speaking, a shoe designed with strength training in mind will limit cushioning to maximize stability, says Wickham. “They also tend to have a sturdy outside and wider toe box,” he says.
Converse shoes are a popular pick for weightlifters due to their lack of cushion. The thin, ultra-flat surface keeps the foot as close to the ground as possible (without being barefoot), which can keep lifters stable as they move through a heavy lift. Converse allows lifters an awareness of their feet's positioning, especially as they push through the ground for squats and deadlifts. Converse High Tops also provide a bit of ankle support, whereas Low Tops would give full flexion of the ankle.
Gabrielle Kassel (she/her) is a freelance wellness journalist with nearly a decade of experience writing about exercise equipment and shoes. In addition to Shape, her work has appeared in publications such as Health, SELF, Women's Health, Men’s Health, Greatist, Bustle, and more. She is also a somewhat competitive CrossFit athlete, hiking feen, and dog mom to a high-energy border collie. Whether sweating in her local CrossFit box or lifting in her home gym, she is always testing new strength training shoes.
Shannon Bauer is a Senior Commerce Editor for Shape with seven years of experience in the beauty and wellness industry. With a background in fashion design, she is well-versed in the materials and design of sneakers, and as an active individual herself, has tested many of the options on the market. Beyond Bauer's personal knowledge, she completed research on all of the products, read reviews, considered the various needs, and consulted experts to help create this list.
We enlisted the help of physical therapists and personal trainers to get insight into each of these shoes as well as how to shop for shoes for strength training.
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