When it comes to footwear during training, something we constantly hear is:
“Do the shoes you wear actually affect your performance?”
The short answer? Yes.
The right footwear can improve your stability, movement efficiency, and even reduce your risk of injury. Whether you're lifting heavy or hitting the assault bike, your shoes play a key role in how you move.
🏋️ Lifting Shoes vs. Running Shoes: Why It Matters
Lifting & Strength Training
If you're doing squats, deadlifts, or any compound lift that involves force production through the floor, stability is everything.
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Weightlifting shoes (like Nike Romaleos or Adidas Adipowers) have a raised heel and a solid sole, helping you stay upright and balanced through lifts.
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They improve force transfer and reduce unwanted movement in the ankle or foot during squats, split jerks, and Olympic lifts.
✅ Research shows that lifting shoes allow greater ankle dorsiflexion, improve torso position, and increase quad activation during squats, all of which can enhance strength and hypertrophy outcomes (Sato et al., 2012; Charlton et al., 2017).
If you’re not ready to invest in specialist shoes, a flat-soled option like Converse or Vans can also work well for general strength work, but may not offer the same biomechanical advantages.
📌 Want to see how we use lifting-focused footwear in context? Check out our Small Group Personal Training sessions, where we guide members through proper lifting technique and equipment use.
Conditioning & Running
Running or doing high-volume cardio in lifting shoes? That’s a no-go.
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Foam-based running shoes are designed to absorb shock, reduce joint impact, and keep you moving over distance.
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But when it comes to strength work, that same cushioning can reduce stability, hinder force production, and increase the likelihood of form breakdown (Comfort et al., 2011).
👟 Hybrid Shoes: The Best of Both Worlds?
With training styles like CrossFit, functional fitness, and mixed sessions becoming more popular, hybrid shoes are on the rise.
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Brands like Nike Metcon, Reebok Nano, and Adidas Dropset are designed to give you enough firmness for lifting and enough flexibility for conditioning.
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They're ideal for anyone doing workouts that involve both weights and movement (think: sled pushes, squats, bike sprints, carries).
For most of our members, especially those training 2-4x per week in SGPT, a good hybrid shoe ticks all the boxes. Take a look at our article surrounding What to Expect from The Labs 6-Week SGPT Kickstart
🛑 Common Mistakes We See at The Lab
Even with experienced lifters and long-time gym-goers, these mistakes come up often:
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Wearing running shoes for heavy squats - great for cushioning, terrible for stability under load.
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Training in worn-out shoes - reduces grip and alters force transfer.
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Skipping proper footwear altogether - lifting in socks or trendy trainers might feel casual, but it can create unnecessary instability.
If you’re not sure what category your current shoes fall into, bring them in and we’ll take a look.
🧠 Quick Shoe Guide: What to Wear and When
|
Training Style |
Best Footwear Type |
Examples |
|
Heavy Strength Training |
Weightlifting shoes or flat soles |
Nike Romaleos, Adidas Adipower, Vans |
|
Mixed/Functional Training |
Hybrid/Cross-trainers |
Nike Metcon, Reebok Nano |
|
Running & Conditioning |
Cushioned running shoes |
Nike Pegasus, Brooks, Asics |
💡 Bonus Tip: Foot Shape & Support
Got flat feet or high arches? Some shoes offer more structured insoles or arch support.
If you're unsure, bring a couple of pairs in, we’ll check your movement and give feedback based on how you train and how your foot interacts with the floor.
Should You Invest in Specialist Gear?
It depends on your goals and how you train.
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If your focus is lifting, investing in proper shoes, a belt, or wrist wraps can give you a performance edge, especially as you become more experienced.
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If you're in the general population and just want to train consistently and stay healthy, a good pair of cross-trainers is likely enough.
That said, we’ve seen time and time again in the gym that confidence and comfort in your gear translates to better performance. When your feet feel locked in, your lifts do too.
✅ Takeaway Tips
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Lifting? Choose firm-soled or dedicated weightlifting shoes.
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Conditioning? Stick with cushioned running shoes for impact absorption.
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Doing both? Invest in hybrid shoes that balance firmness and flexibility.
💬 Want Help Choosing the Right Gear?
Your shoes shouldn’t hold your performance back.
References
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Comfort, P., et al. (2011). A comparison of kinetics, kinematics and muscle activity between front and back squats in different footwear. Journal of Strength and Conditioning Research, 25(2), 539–543.
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Sato, K., Fortenbaugh, D., & Hydock, D. (2012). Kinematic changes using weightlifting shoes on the barbell back squat. Journal of Strength and Conditioning Research, 26(1), 28–33.
- Charlton, I. W., et al. (2017). The effect of shoe type on lower limb muscle activation and joint mechanics during squatting. Human Movement Science, 55, 234–240.
