The right gym shoe improves performance, stability and safety. Running shoes are actually poor for lifting — here are the right tools for each purpose.
Our picks
Nike Metcon 9
The benchmark cross-training shoe. Flat, stable heel for lifting with enough flexibility for conditioning work.
Check price on AmazonAdidas Adipower Weightlifting Shoe
Raised heel (0.75 inch) for improved squat depth. Competition-grade for Olympic lifts and heavy squats.
Check price on AmazonReebok Nano X3
Excellent cross-trainer with a wider toe box than Metcon. Good for CrossFit and general strength training.
Check price on AmazonConverse Chuck Taylor (Gym)
Thin, flat rubber sole — a low-cost effective lifting shoe for squats and deadlifts.
Check price on AmazonAs an Amazon Associate we earn from qualifying purchases. Prices and availability accurate at time of writing.
What to look for
Never lift in running shoes — the cushioning compresses under load, destabilising your base. For squats and deadlifts, flat or raised-heel shoes are essential. Metcon-style cross-trainers cover most gym needs. For dedicated Olympic lifting or heavy squatting, a proper lifting shoe with a wooden or hard heel is worth the investment. Studio and HIIT classes: more cushioning is acceptable as loads are lighter.
- Heel height: Flat (deadlift, general gym); 0.6-0.75 inch raised (squat, clean, snatch). Never use cushioned running shoes for lifting.
- Sole: Firm, non-compressible sole is essential for lifting stability.
- Fit: Snug heel, no slipping. Toe box space depends on preference — narrower for lifting, wider for comfort.
Handy converters
FAQ
Why can't I lift in running shoes?
Running shoe midsole cushioning compresses under lifting loads, creating an unstable, rocking base. This reduces force transfer and increases injury risk. A firm, flat shoe provides a stable platform for maximal force production.