Spoiler alert — running shoes and lifting shoes are not created equal! Here's why.
When planning out your day at the gym, think through the exercises you plan to do. On lifting days, you will probably focus on a certain area of the body — for example: legs, chest and triceps, or back and biceps. When lifting to tone and build muscle in these specific areas, you do not need to add on a cross-training or cardio workout on top of it. Instead, push your body to the limit with either high reps or heavy weights.
With this in mind, choosing a shoe becomes simple. You want something that supports your feet, but also provides a sturdy foundation and a non-slip grip. Your running shoes are not always your best bet in this scenario. You want something with a smaller heel and flatter sole. Below are three of the top weightlifting-friendly shoes that I recommend.
The ol’ faithful pair of Chuck Taylors — the no-fuss shoe that’s perfect for inside and outside the gym. Their flat, rubber sole provides you with a stable foundation on leg day and supports your grip to prevent you from slipping. A heeled-training shoe may push you forward instead of help you remain upright and stable. When running, you want that extra push. But on a lifting day, you want a shoe that will help secure you in one place and encourage proper alignment.
Side note - these shoes are also one of the least expensive pairs of lifting shoes you can find! Win-win!
Whether you are delving further into powerlifting or just starting out on your lifting journey, the Adidas Powerlift 3.1 will give you the perfect support. The lower heel transfers the pressure from your quads onto your glutes and hamstrings, which can better help you through those hard lifting days.
Similar to Chucks, the lower heel gives you a firm grip for specific activities. It is a lifting-only shoe and will greatly benefit your strength-training exercises.
If you are looking for a versatile shoe that you can wear while lifting and cross-training, you will love the Nike Romaleos. They have a slightly more elevated heel height of .79 inches, but remain under the 1-inch recommendation for weightlifting shoes.
The small elevation in the heel will provide you with a good foundation to enhance your posture and support your back throughout your lifting workout.
It also balances with a hard sole, which helps you squat lower and gives you the platform to better push up from each rep. This shoe also gives you the ability to safely transition into a cross-training workout without having to change shoes.