Good footwear stays comfortable while you’re strength training, but the best weightlifting shoes can actually improve your form and keep you safe during your workouts. Just like running shoes, these pairs have specialized features (like a stiff, sturdy base and a snug fit) to encourage proper body alignment during your exercises. Ultimately, they can help you feel more grounded and confident while you train.
We spoke to personal trainers and foot health experts to get more info on how to pick the pair that’s right for you. Then we tested some of the most popular weightlifting shoes to see if they really live up to the hype. Our favorites are firm, stable, and supportive, so you can focus on your reps—not your steps.
Our top picks
- Best Overall, Flat: Puma Fuse 3.0
- Best Overall, Lifted: Adidas Powerlift 5 Weightlifting Shoes
- Runner-Up: Nobull Outwork
- Best Budget: Converse All Star ’70s High Top Sneakers
- Best for Beginners: On Cloudpulse
- Most Comfortable: Lululemon Strongfeel Training Shoe
- Best for Stability: Reebok Nano X5
- Best Squat Shoes: Core Weightlifting Shoes
- Best Cross-Trainers: Nike Metcon 9
FAQs about weightlifting shoes
What are the benefits of weightlifting-specific shoes?
Footwear made specifically for strength training is a worthy purchase for any regular gym-goer. That’s because weightlifting shoes are designed to be stable and supportive, so you can firmly plant your feet and generate the power you need to move heavy weights, Jared Gremillion, DPM, a podiatric surgeon at Holston Medical Group in Bristol, Tennessee, tells SELF.
Weightlifting shoes are different from many running shoes, which often have a curved rocker sole. Those bottoms are designed for forward movement, but they can throw off your balance while lifting. In other words, it’s not a great idea to wear running sneakers when you’ll be focusing on strength training—instead, opt for one of the flatter pairs below.
Are shoes necessary for weightlifting?
While it’s not uncommon to see someone doing squats and deadlifts in their bare feet, Dr. Gremillion advises against it. “It’s such an individual thing,” he says. “[But going shoeless] is not recommended by any means. No surgeon would ever recommend that.” This is because, while barefoot lifting may help you feel more connected to the ground, it also puts you at greater risk of injury: If you lift heavy, the excess load on the muscles and bones in your feet could increase your risk for stress fractures—or you could drop a weight on your unprotected toes (ouch).
Your feet need some amount of structure in order to be a good foundation when you’re lifting, Janine Hatch, PT, DPT, a physical therapist with the Hartford Healthcare Rehabilitation Network in Connecticut, tells SELF. Without it, you can develop plantar fasciitis (which is characterized by stabbing heel pain) from the extra load that weightlifting puts on your feet, she explains, adding that your whole lower half is at risk of straining when you skip proper footwear. “Wearing a supportive sneaker helps maintain the integrity of the midfoot posture and supporting ligaments in your feet, knees, and hips,” Dr. Hatch says.
What should you look for in a weightlifting shoe?
Stability is key: Shoes made from sturdy materials with a stiff, wide sole will help you feel grounded while strength training, Dr. Gremillion says.
On that note, you don’t want a ton of cushioning underfoot, because too much padding can throw off your form and balance, Tiffany Thompson, an NASM-certified personal trainer and Future app trainer, tells SELF. We love a good, foam-laden sneaker (and your shoe can have some cushioning if you plan to use it for cross-training), but a harder sole is the better choice for when you’re lifting.
When it comes to heel drop—or the difference in height between the heel and midfoot—it’s really up to you, Dr. Gremillion says. A zero-drop (a.k.a. flat) shoe enables you to push through your heels, helping you move weights up with more force, which is useful for exercises like deadlifts. On the other hand, an elevated heel increases your ankle’s range of motion, which can help you maintain your posture and get deeper into certain lifts, like back squats, Thompson explains.
Dr. Gremillion adds that shoes with raised heels may be useful if you’re working on improving your form, as they can help keep your spine straight and your abs engaged. Most pairs are between 18 and 20 millimeters tall under the heel, although you can find lower and higher options (trying on a few different pairs can help you find your preferred height).
If you like a snug fit, consider a pair that has both traditional laces and an adjustable midsole strap—that combination should keep your feet from shifting mid-rep. Have sweaty feet? Look for a shoe with mesh panels and perforations, which allow for better breathability without sacrificing structure. Ultimately, the shoe you choose should make you feel comfortable and confident, and not distract you from your lifts, Dr. Gremillion says.
Who tested these shoes?
We tap experts and everyday gym-goers to test new weightlifting and gym shoes each year as part of SELF’s Sneaker Awards—you’ll find some previous winners below. And Christa Sgobba, CPT, an ACE-certified personal trainer and SELF’s director of fitness and food, tries out new models and writes shoe reviews year-round as part of her job. She’s worn many of our top picks extensively, evaluating them for fit, feel, and functionality.
Shop the best weightlifting shoes
We’ve selected the best weightlifting shoes for everyone from strength-training beginners to experienced pros. Read on to find your new go-to pair.
Best Overall, Flat: Puma Fuse 3.0
Pros
- Very stable
- Flexible
- Secure fit
- Under $130
- Great for heavy lifting
Cons
- Too stiff for HIIT and other fast-paced, dynamic workouts
- Runs a half-size small
Meet the latest SELF Sneaker Award winner for weightlifting: Puma’s Fuse 3.0 has a firm, stable base that helped our testers feel grounded and a flexible sole that moved with them during lunges. “I don’t have to think about them when I’m lifting or worry about readjusting between sets,” one tester said. “The flat bottom helps me stay stable and really push through the ground for my bigger lifts, especially deadlifts, where you definitely don’t want any wobble.”
They added that, despite the shoe’s firmness, their feet didn’t ache or feel tired by the end of their session. Once they pulled the diagonal laces taught, our tester also noticed that their foot stayed put inside the shoe, with zero heel slippage. As far as we’re concerned, when it comes to a flat weightlifting shoe, the Fuse 3.0 is as good as it gets (and it’s pretty cute too).
Sizes: US 5.5 to 11 | Heel-to-toe drop: 4 millimeters | Weight: N/A | Materials: Synthetic fabric, synthetic materials, thermoplastic polyurethane (TPU), rubber
Best Overall, Lifted: Adidas Powerlift 5 Weightlifting Shoes
Pros
- Grippy yet lightweight
- Prevents foot shifting
- Multiple fastening points
Cons
- Under $150
- May run small, according to some Adidas reviewers
This Adidas powerlifting shoe is surprisingly lightweight, thanks in part to the breathable mesh panels on its upper. It’s designed to fit securely, with a set of laces and a midsole strap working together to hold your foot in place. And the rubber outsole is extra grippy—because the last thing you need to be thinking about is slipping when you have a barbell on your back.
Sizes: US 5 to 15 | Heel-to-toe drop: 16 millimeters | Weight: 15.38 ounces | Materials: Synthetic fabric, canvas, rubber
Runner-Up: Nobull Outwork
Pros
- Extremely durable exterior
- Stabilizing feel
- Under $150
- One-year warranty
Cons
- Not particularly breathable
Nobull comes highly recommended by Thompson and fellow Future trainer Lauren Powell, PhD, CSCS. This bestseller from the brand is built for stability, with a minimal heel lift and a rubber outsole for extra grip. Its durable upper is abrasion-resistant and protective, so your feet will stay safe (and your shoes will last a while).
Sizes: US 5 to 11 | Heel-to-toe drop: 4 millimeters | Weight: 11 ounces | Materials: Synthetic fabric, ethylene-vinyl acetate (EVA) foam, rubber
Best Budget: Converse All Star High Top Sneakers
Pros
- Under $70
- Tons of colors to choose from
- Stylish
Cons
- Not as durable as other options on this list, per Nordstrom reviewers
In addition to its retro appeal (and good price point), the Chuck Taylor High Top has endured as a go-to gym shoe for its minimal cushioning and flat sole, Dr. Gremillion says. The low heel will help you feel more connected to the floor and maintain your balance. One thing to note: These shoes are on the narrow side, according to reviewers, but Converse offers wide sizing in select colors.
Sizes: US 5 to 13 | Heel-to-toe drop: 0 millimeters | Weight: N/A | Materials: Canvas, foam, rubber
Best for Beginners: On Cloudpulse
Pros
- Supportive yet comfortable
- Good energy return for jumps
- Cute enough to wear outside the gym
Cons
- Not suitable for lifting heavy weights
If you want to add lifting to an already varied workout routine (say, one with cardio, plyometrics, and HIIT classes sprinkled in), On’s Cloudpulse is a great all-around gym shoe. Sgobba tested a pair and found that they felt great during warm-ups and more dynamic exercises: “I’d consider the Cloudpulses comfy, but not really to the point where I’d call it out. Rather, they were more like, put them on, lace them up, and forget that they’re on—which isn’t really a bad feature in a shoe!”
They aren’t as flat or stiff as other sneakers on our list, so they’re not the best option if you’re lifting heavy weights and want a super stable base, says Sgobba. But we like them for beginners who want to take their weightlifting journey nice and slow.
Sizes: US 5 to 11 | Heel-to-toe drop: 8 millimeters | Weight: 10 ounces | Materials: Recycled polyester, EVA foam, rubber
Most Comfortable: Lululemon Strongfeel Training Shoe
Pros
- Feels stable
- Brand offers a 30-day trial period
- Under $130
- Roomy toe box
Cons
- Not super breathable, according to some Lululemon reviewers
Back in 2022, Sgobba tested and loved Lululemon’s Strongfeel shoes. In her review, she noted that the sneakers’ secure base made it easy to focus on her exercises, rather than how her feet felt. “Although I was mainly interested in testing these for lower-body days—where stability is even more important—I found myself reaching for these for any strength-training workout, simply because they made me feel better,” she wrote.
Sizes: US 5 to 12 | Heel-to-toe drop: 6 millimeters | Weight: 10.20 ounces | Materials: Mesh, foam, rubber
Best for Stability: Reebok Nano X5
Pros
- Provides a firm foundation for heavier lifts
- Supports step-ups and box jumps
- Improved fit from previous versions
- Under $150
Cons
- Stiffer than other cross-trainers
- Not suitable for longer or more cardio-focused sessions
Reebok’s best-selling Nano line is a longstanding favorite among dedicated gym-goers—its previous iteration won a Sneaker Award last year, and the recently released X5 is one of Sgobba’s current favorites. “They’re pretty great, especially for keeping you stable and in touch with the ground when you’re doing heavier compound lower body moves like deadlifts or split squats,” she says, adding that Reebok continuously improves the Nano’s fit with every update.
“The shoe fits closer to your foot and is a little more streamlined,” Sgobba says. “In early versions, I often had to stop during a workout to retighten so my foot didn’t slide around, but these remain locked in from the get-go.”
Sizes: US 5 to 12 | Heel-to-toe drop: 7 millimeters | Weight: 12 ounces | Materials: Synthetic fabric, EVA foam, rubber
Best Squat Shoes: Core Weightlifting Shoes
Pros
- Stiff and sturdy
- Encourages proper squatting form
- Under $100
Cons
This sneaker from Core has a higher-than-average heel, which can be especially helpful for maintaining proper posture during back squats and other heavy lifts. Reviewers write that its stiff, solid sole is excellent for squatting, but it’s so sturdy that they wouldn’t want to wear it for much else. The Core Weightlifting shoe is definitely a more specialized pick, ideal if you’re working toward specific squatting goals.
Sizes: US 2.5 to 15.5 | Heel-to-toe drop: 22 millimeters | Weight: N/A | Materials: Leather, mesh, Velcro, EVA foam
Best Cross-Trainers: Nike Metcon 9
Pros
- Versatile
- Firm plate in the heel helps ground heavy lifts
- Rubber wrap for gripping ropes
Cons
- Not as sturdy as other options on this list
The Metcon 9, Nike’s flat cross-training shoe, features a strong, solid plate in the heel and a combination of firm and soft foam in the insole, so it’s sturdy with just the right amount of give. The tongue has a strap that holds the shoe’s laces in place and out of the way, a nice safety measure that could also save you from tripping in the weight room. All of these features make it a great choice for anyone who likes to pair their lifting sessions with aerobics, CrossFit, and any other faster, higher-agility cross training.
Sizes: US 5 to 12 | Heel-to-toe drop: N/A | Weight: N/A | Materials: Synthetic fabric, mesh, foam, TPU, rubber
More great options
Whether you’re looking for shoes with major lift, some cool cross-trainers, or a backup pair to have in your rotation, there are lots of other great weightlifting shoes to try. The options below just narrowly missed our top picks due to their prices and more specialized designs—if you already know what you like or are willing to splurge a bit, you could find your new favorite pair here.
Under Armour UA TriBase Reign 6 Training Shoes
Pros
- Lightweight design will appeal to fans of minimalist shoes
- Good traction
Cons
- Less secure fit than other options on our list
- Toe box runs narrow
Consider the TriBase Reign 6 training shoe from Under Armour a safer alternative to barefoot lifting (which Dr. Gremillion does not recommend). It has a solid, flat sole with varied traction patterns that are meant to encourage the natural motion of your feet during lifts. With a super breathable and lightweight upper, it’s also a particularly good pick if your feet tend to sweat.
Sizes: US 5 to 12 | Heel-to-toe drop: 2 millimeters | Weight: 8.64 ounces | Materials: Polyester, rubber
TYR L-1 Lifter
Pros
- Two adjustable straps per shoe
- Nonslip sole
- Breathable upper
Cons
- Pricey
- Runs a half-size small, according to TYR reviewers
- Heavy
This bestseller has over 600 five-star reviews, with shoppers noting how stable and powerful they feel when they do squats while wearing them. Others appreciated how well it fit through the midfoot, thanks to a pair of adjustable Velcro straps and a wide toe box.
The L-1 Lifter is clearly built for performance, but it also nails smaller, nice-to-have features such as a breathable upper and a nonslip sole. It comes at a noticeably higher price than other options on our list, so it’s not a great pair for beginners or occasional lifters. But we recommend it if you’re a regular lifter looking to treat yourself to some high-quality shoes.
Sizes: US 6 to 15.5 | Heel-to-toe drop: 21 millimeters | Weight: 17 ounces | Materials: Leather, synthetic fabric, TPU, rubber
Nike Romaleos 4
Pros
- Two adjustable straps per shoe
- Available in a wide range of sizes
- Designed to withstand lots of wear and tear
Cons
- Pricey
- Runs a half-size small, according to the brand
The durable Nike Romaleo 4 is another splurge-worthy shoe if performance is top-of-mind for you. It has attained fan-favorite status among dedicated lifters for its wide range of motion and exceedingly stable base. “These are by far the best lifters I have ever worn. I feel extremely stable, like I’m stepping on a platform,” one Nike reviewer wrote. However, like other stiff, lifted options in our roundup, it isn’t the best shoe for CrossFit or cardio workouts.
Sizes: US 5 to 16.5 | Heel-to-toe drop: 20 millimeters | Weight: N/A | Materials: N/A
Reebok Legacy Lifter III
Pros
- Great for improving squats
- Odor-resistant
- Multiple fastening points
Cons
In the market for high-end squat shoes? With the same high heel-to-toe drop as the Core pair we dubbed “best for squats,” the Legacy Lifter III is a top-notch choice. “I immediately PRed my back squat the first time I wore them,” one Reebok reviewer wrote. “They make a huge difference in stability.”
The Legacy Lifter uses both a midfoot strap and a set of laces to keep your foot from shifting. It also features Reebok’s famous internal pump—when you squeeze the button on the shoe’s tongue, the pump inflates to fill the empty spaces inside the shoe and helps you get an even closer fit.
Sizes: US 5 to 11 | Heel-to-toe drop: 22 millimeters | Weight: 22.10 ounces | Materials: Synthetic fabric, synthetic materials, TPU, rubber
Compare the best weightlifting shoes
Our experts
- Jared Gremillion, DPM, a podiatric surgeon at Holston Medical Group in Bristol, Tennessee
- Janine Hatch, PT, DPT, a physical therapist with the Hartford Healthcare Rehabilitation Network in Connecticut
- Lauren Powell, PhD, CSCS, a Future app trainer
- Christa Sgobba, CPT, an ACE-certified personal trainer and SELF’s director of fitness and food
- Tiffany Thompson, an NASM-certified personal trainer and Future app trainer
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