Best weightlifting shoes to get the most out of your lifts

The term “weightlifting” officially refers only to the two lifts that comprise Olympic weightlifting competitions: the Snatch and the Clean and Jerk. But for most people, the name is synonymous with all strength training in general. While it may seem that any shoes will do for this, proper shoes for lifting are just as important as proper shoes for running — it’s important to use shoes with enough stability and support to get the most out of your lifts while preventing injury. No matter what type of strength training you enjoy, weightlifting shoes will keep you active in the gym. Below, you’ll find recommendations for the best weightlifting shoes, whatever your needs.

Our top picks for the best weightlifting shoes

What to consider when choosing weightlifting shoes

While weightlifting shoes are relatively simple, there are some key things to consider before purchasing a pair. You don’t want to end up with a pair that is, at best, uncomfortable or, at worst, causes an injury.

Type of lifting

First and foremost, “as far as footwear is concerned, it’s vitally important to understand the distinction between weightlifting shoes and shoes merely worn while lifting weights,” explains William Clark, adjunct lecturer of health and wellness at Binghamton University. As mentioned above, weightlifting technically only covers the two Olympic lifts, and while sport-specific weightlifting shoes serve many purposes, including increased power output and stability, weightlifting shoe design is best used exclusively for those specific lifts.

Beyond Olympic lifting, there’s also powerlifting, bodybuilding, CrossFit and general strength training. “Since weightlifting shoes are designed to increase power output, they are quite rigid and don’t have much of a cushion,” says Clark. Because of the rigidity, they aren’t good for running, and, “quite frankly, they wouldn’t serve as an asset for most bodybuilding or fitness-related movements either.”

While some shoes will work well for all or most of those, some are hyper-specialized, so it’s important to first think about what types of lifting or strength training activities you participate in and choose the shoe that’s best for that.

Heel height

Once you know which activities you need shoes for, you can decide on the best heel height for your needs. For Olympic lifts and most types of squats, you’ll want a raised heel. “The heels on weightlifting shoes can come in substantial variations, ranging from around a half inch to just over three quarters,” Clark explains. Which heel height is best comes down to a range of individual biomechanical features, but “the better an athlete’s mobility, the more upright they can be when receiving the weight, and thus, the lower the heel wedge needed,” says Clark. He also emphasizes that “learning proper technical execution is paramount, and shoes ought not to be used as a replacement for this.”

Powerlifting and other lifting activities differ in movement from Olympic lifting, so shoe choice also must be different. “Because of this, a wedged heel is very rarely used in powerlifting, because it isn’t optimal and could cause the lifter to move forward on the balls of the feet. This is a recipe for disaster and a high injury risk,” explains Clark.

If you like a large variety of lifts, you’ll be better off with a versatile shoe that doesn’t feature a lifted heel. You can always put a plate or exercise mat under your heel for certain lifts if you want that position.

Ankle support

Weightlifting shoes come with both low and high ankle heights. Depending on the type of lifting, as well as your body, ankle support may be beneficial. For some, it may be important to opt for a shoe with “sturdy ankle support to minimize injury risk,” explains Petrina Barber, fitness expert at Beyond the Stoma. Others may prefer a lower ankle without support.

Cushion

Shoes for lifting, in general, don’t feature much cushion. That’s partially to allow for an extremely stable base, but cushioning also absorbs power output. So, no matter what type of lifting you participate in, look for a shoe with minimal cushioning.

How we selected the best weightlifting shoes

We selected the shoes above based on a mix of expert advice and customer reviews. In this process, we prioritized options with minimal cushioning and plenty of support for stable, safe lifting. We also chose shoes with a range of heel heights and designs suitable for different types of lifts. Finally, to fit the needs of different budgets, we selected footwear at various price points.

Frequently asked questions (FAQs)

Do I need weightlifting shoes for lifting weights?

Broadly speaking, “when you’re just beginning, the answer is no,” says Clark. “As time moves on, if you’ve mastered the fundamentals, found something you love to do and see the value in furthering your pursuit, then the answer becomes yes.”

Keep in mind that weightlifting shoes, as in those meant for Olympic lifts, differ from shoes meant for lifting weights. “If you are working with dumbbells, barbells and other ‘free weights,’ I would recommend a flat shoe. The old Chuck Taylor Converse or a wrestling shoe should fit very nicely and help maintain your athletic positioning while training,” says Clark.

How often should I replace my weightlifting shoes?

As with any activity, how often you should replace your shoes depends on “workout intensity, shoe quality and how well you maintain the shoes,” says Barber. “Generally speaking, you should consider buying new ones every 6-12 months or when you spot the first signs of wear and tear. This includes a loss of support, worn-out soles and visible damage to the inner or outer structure of the shoes.”

Barber recommends making a note in your calendar about when you started using your new pair of shoes so that you can remember how much time has passed. If it’s been over 12 months, she would recommend replacing them.

Can I use weightlifting shoes for other exercises like running or CrossFit?

Weightlifting shoes should not be used for other exercises like running, or even as walking shoes. In terms of running, you want a shoe with “cushioning and lightweight upper sections, which are important for the high-impact, repetitive nature of running,” explains Dr. John Mercer, professor of kinesiology and nutrition sciences, University of Nevada, Las Vegas. Weightlifting shoes are extremely rigid with essentially no cushioning, and many have a lifted heel. All of those features could lead to injuries if worn while running. So, be sure to pick up a dedicated pair of running shoes for men or women if you want to get involved in that sport. And if you have other foot issues, be sure to choose an appropriate pair, such as shoes for plantar fasciitis.

Most serious CrossFit athletes will have one pair of shoes for weightlifting and another for the metabolic conditioning workouts. However, if you want one pair to do it all, something with a lower heel will work better.

Why do weightlifting shoes have a heel?

Weightlifting shoes have a heel for a few reasons. That wedged heel “can effectively change moment arms [the shortest perpendicular distance between the force's line of action and the joint, which determines the degree of influence of a force to produce or prevent the rotation of an object around an axis], facilitate nervous system adjustments, assist with ankle mobility and help to optimally position a load over the center of the feet, thus allowing the athlete to receive the weights in the best position possible,” Clark explains. Essentially, the heel helps achieve the correct form for certain types of lifts. But remember, certain lifts, such as deadlifts, require a flat foot. Weightlifting-specific shoes with raised heels are intended for Olympic lifts.

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