The Right Shoes for Training
When it comes to training, most people don’t think twice about their shoes.
But the truth is, the shoes you wear can make a big difference in how you move, how strong you feel, and even how safe your workouts are.
Not All Shoes Are Created Equal
Think about it:
You wouldn’t wear hiking boots to run
or soccer cleats to lift weights
Different activities require different shoes and strength training is no different.
Why Your Gym Shoes Matter
When you’re lifting weights, your body needs:
• Stability
• Balance
• The ability to produce force
That’s why a flat, stable shoe works best.
The Problem with Running Shoes
Running shoes are great for cardio but not for lifting.
They have a lot of cushion, which:
• absorbs force
• throws off your balance
• makes you feel less stable
That “soft” feeling might be comfortable, but it actually works against you during strength training.
What You Should Wear Instead
For lifting, you want something flat and grounded.
Good options include:
• Nike Metcons
• Converse
• Vans
• Flat training shoes
These help you:
• stay balanced
• feel stronger
• move more efficiently
Real Example
We see this all the time:
A client struggles with balance in a lunge
→ takes off their cushioned shoes
→ instantly feels more stable
Sometimes it’s not the exercise, it’s the shoes.
What If Flat Shoes Don’t Work for You?
Everyone’s feet are different.
If flat shoes feel uncomfortable:
• Try a cross trainer
• Look for something slightly cushioned but still stable
• Prioritize comfort without losing ground contact
The goal is still the same: feel stable and in control
What About Cardio?
This is where things change.
For running or long walks, you do want:
• cushioning
• shock absorption
That protects your joints from impact.
So ideally, you have:
• one pair for lifting
• one pair for cardio
Bonus Tip: Have “Gym-Only” Shoes
Having a dedicated pair of lifting shoes can:
• put you in the right mindset
• improve consistency
• keep your shoes in better condition
It becomes part of your routine, like getting locked in for your workout.
Final Takeaway
The right shoe won’t magically make you stronger…
But the wrong shoe can absolutely hold you back.
If you want better balance, better lifts, and safer workouts, start with what’s on your feet.
Listen to the full podcast below!