Since weightlifting shoes are a unique type of footwear, we got feedback from experts on what features to look for when purchasing these shoes.
The dimensions are normal: Weightlifting shoes are generally true to size to fit your exact foot measurements. “This is because you don’t want to move around in the shoe at all when doing squats or Olympic weightlifting, as the shoe needs to move with you firmly during your lift,” explains Matt Scarfo, a National Academy of Sports Medicine-certified personal trainer.
Additionally, you want to make sure the shoe is stable and supportive. “They shouldn’t be too comfortable to walk in, because the platform of the shoe needs to be stiff so you can put all of your force through the shoe into the floor,” says Scarfo.
Phung TranA board-certified exercise physiologist with the American College of Sports Medicine, Tran adds that if you have wide feet, it’s perfectly fine to go up a half size for a more comfortable fit. “Also keep in mind that weightlifting shoes don’t work as well for flat feet because they don’t provide cushioning for the soles,” Tran explains, adding, “It’s up to you to do exercises to improve the strength of your arches and calf muscles.”
“Don’t shop by brand; shop by fit, because you need to try on shoes from different brands to see which one works best for you,” Tran says. “It doesn’t matter how cool the shoe looks or how many high-tech features it has, because if it’s not comfortable, your workouts will be a struggle,” she emphasizes. Keep in mind that comfort and stability are key when shopping for weightlifting shoes.
Shoes with elevated heel: One style of weightlifting shoe you’ll come across has a raised heel. These usually have laces and a hook-and-loop closure on the top to give your feet an extra secure fit. These shoes are best if you’re doing Olympic weightlifting exercises like clean and jerks or snatches. They’re also helpful if you’re doing exercises like squats and want to get deeper into your squat. “Weightlifting shoes with a heel help people with limited ankle mobility by elevating the heel and reducing the angle between the shin and the top of the foot, which improves squat depth,” Scarfo explains. He says you should only use these shoes for squats and Olympic weightlifting, as they provide a stable base for lowering yourself into a squat and using your hamstrings to come out of it.
That’s all they’re good for. “You definitely don’t want to use weightlifting shoes with heels for deadlifting, as these shoes can shift your center of gravity forward, causing you to use too much of your back to deadlift and increasing your risk of injury,” he warns.
Flat sole shoes: There are also weightlifting shoes that fall into the flat-soled or minimalist shoe category. These are sturdy, flat, and have a zero-drop sole, meaning there is no height difference between the heel and toe. “Look for good ankle support, excellent traction, and a flexible sole when choosing a minimalist training shoe,” Tran says. The flexible sole helps optimize performance in everything from plyometrics to heavy lifts.
This style is generally more versatile because, unlike the heeled weightlifting shoe, it can be used for all of your lifts and even cardio exercises. “However, these won’t help you lower into a squat without stretching a little bit,” says Scarfo. That doesn’t mean it’s impossible to achieve the proper ankle flexion needed to squat without heels. He recommends foam rolling, calf stretching, and lots of ankle stretching to prepare your Achilles for your lifting sessions. This should also include a long warm-up so your body is prepared to stabilize your ankles during these workouts.
