The best shoes for strength training

The best shoes for strength training

Runners know that their shoes are extremely important to their sport. But the shoes you wear also have a direct impact on your strength training.

Before you go out and buy the latest trendy shoe that a celebrity (or, let's be honest, an Instagram influencer) is wearing, you want to make sure that the athletic shoe you invest in will best support your strength training needs. Think about it: CrossFit, Olympic lifting, powerlifting, and even your boot camp classes are considered strength training. But the exercises you do radically change what your feet do and what you want from a pair of strength training shoes. (See: What Really Happens When Women Lift Heavy Weights)

The most important thing to know:You should not do strength training in running shoes. Running shoes usually have air-filled, bubbly or springy soles that disrupt your body's center of gravity. This leads to loss of stability and balance, which can lead to poor form and injury. Padded soles can also wear out after a lot of use. (If you flip your running shoes now, one side may be more worn than the other. If you do your strength training in shoes with worn heels, one hip or side of your body could be lower than the other, which in turn creates an imbalance.)

Types of strength training shoes

When it comes to strength training shoes, there are two key factors: stability and heel lift, says Grayson Wickham, DPT, CSCS, founder of Movement Vault. "When you lift weights, you want to be as stable as possible. The heavier you lift, the more stable you need to be," he says.

Cross training shoes

These are sturdy enough for most strength training activities and are usually comfortable enough to be worn while running and on cardio machines. This means they usually have a light cushion for support and are also sturdy (without weighing down your feet). “Cross trainers are a good option for hybrid training: rowing and squatting with moderate weight, swinging burpees and kettlebells, and deadlifting with moderate weight,” says Wickham. They may resemble running shoes, but you'll notice that elliptical trainers typically have little to no heel lift (the distance between the ground and your heel), meaning they're usually completely flat or have a rise of 4mm or less.

Weightlifting shoes

However, if you only do Olympic weightlifting, are a competitive powerlifter, train specifically for muscular strength, or lift heavy weights very often, you should consider a weightlifting-specific shoe. "There's a reason you won't find a competitive Olympic weightlifter who doesn't wear weightlifting shoes - they're incredibly stable," says Wickham. This is partly because they're so heavy (which is why they're not great for doing something like box jumps or burpees). They also have a heel height of about an inch to an inch and a half, says Wickham. “This additional elevation helps people with poor ankle mobility squat deeper,” explains Wickham. (However, you should still do your ankle mobility and strength training: This is how weak ankles and ankle mobility affect the rest of your body.)

The best cross training shoes

• Beste Turnschuhe Wenn Sie lieber barfuß gehen möchten: Vibram Five Fingers V-Zug
• Beste Turnschuhe für CrossFit-Athleten: Reebok Nano X1
• Beste Turnschuhe für leichtes Heben: Adidas Ultraboost OG-Schuh
• Beste Turnschuhe für Cross-Training: Nike Free X Metcon 2
• Beste Turnschuhe für Boot Camp-Liebhaber: New Balance Damen Minimus 20 V7 Crosstrainer
• Beste Turnschuhe für Alleskönner: Nike Free x Metcon 2
• Beste Turnschuhe für die Arbeit an Ihrem Gleichgewicht: No Bull Damen-Trainer

The best weightlifting shoes

• Beste erschwingliche Turnschuhe: Converse Chuck Taylor Allstars
• Beste Turnschuhe für Fashionistas: Keine Bull Lifters Damen
• Beste Turnschuhe für CrossFit und schweres Heben: Nike Romaleos 4 Gewichtheberschuhe
• Beste Turnschuhe für Tiefer hocken: Adidas Adipower Weightlifting II Schuh
• Beste Turnschuhe zum Heben schwerer Gewichte: Reebok WIT Legacy Lifter II

The best cross training shoes

Best sneakers if you prefer to go barefoot: Vibram Five Fingers V-Train

Buy it:Vibram Five Fingers V-Train, $72, amazon.com

You may have heard that Arnold Schwarzenegger runs around the gym barefoot and works out. What better way to get your heel as close to the ground as possible? Having relatively nothing between your foot and the ground allows for greater freedom of movement in your foot and leg muscles, which might be compromised by a more cushioned shoe. “Most gyms don’t allow you to work out barefoot, so these give you a similar feeling,” assures Wickham.

Best Sneakers for CrossFit Athletes: Reebok Nano X1

Buy it:Reebok Nano X1, $130, reebok.com

The Reebok Nano has earned its reputation as the best weightlifting shoe for CrossFit. They're stable enough to keep your weight on your heels during complex moves like squat clean and snatch, but flexible enough to keep you moving during box jumps, burpees and rows. Just note: the shoe has a wider toe box, so you may need to size down half a size.

Best Sneakers for Light Lifting: Adidas Ultraboost OG Shoes

Buy it:Adidas Ultraboost OG Shoes, $200, adidas.com

These bad girls are technically categorized as running shoes, but the experts say they're also extremely durable (especially for a pair that weighs less than a bar of soap). While you don't want to do a maximum rep or lift heavy weight in these models, they're great for anything bodyweight or light weight, like squats and lunges or box jumps and rope slams, says Greer Rothermel, a certified personal trainer at RSP Nutrition. (Related: The Perfect Strength Workout for Beginners)

Best fitness shoes for cross-training: Nike Free Metcon 4

Buy it:Nike Free Metcon 4, $120, nike.com

The fully updated Nike Free Metcon 4 is the Nano's close rival. It is also best for athletes who need a shoe to support them when aiming for a PR and performing cardio-based movements. Better yet, the shoe is on the narrow side, making it a great choice for cross-training athletes with narrow feet.

Best Sneakers for Boot Camp Lovers: New Balance Minimus 20 V7 Cross Trainer for Women

Buy it:New Balance Women's Minimus 20 V7 Cross Trainer, $64, amazon.com

The NB Minimus is another great minimalist option (it only weighs 6 ounces). It has a Vibram outsole that allows you to both feel the ground and maintain the natural posture you need to lift some weights. “It's especially good for workouts that involve light, high-rep movements like kettlebell swings and goblet squats,” says Chris Crowthers, certified trainer and founding trainer at Brrrn in New York City.

Best sneakers for all-rounders: Nike Free X Metcon 2

Buy it:Nike Free X Metcon 2, $96, nike.com

According to Crowthers, this shoe is equal parts stable and flexible. "The shoe can expand in all directions, allowing you to really spread your foot and create a solid foundation on the ground while also providing some stability for heavy lifting," he says. It's best suited for CrossFitters or HIIT trainers who may have some short runs in their program but also need to feel grounded during exercises like thrusters, kettlebell swings, or wallballs. (Related: The Difference Between Muscular Strength and Muscular Endurance and Why You Need Both)

Best Sneakers for Working on Your Balance: No Bull Women’s Trainers

Buy it:No Bull Women's Trainers, $139, nobullproject.com

Thanks to their flat sole, No Bulls are known for being incredibly stable. “Definitely the most modern and effective shoe I have found for strength training, HIIT training and indoor rowing,” says Caley Crawford, director of education at Row House, a national boutique rowing studio. Bonus: They come in all different heights and colors (including camouflage).

The best weightlifting shoes

Best Affordable Sneakers: Converse Chuck Taylor All Stars

Buy it:Converse Chuck Taylor All Stars, $85, zappos.com

Considered the OG weightlifting shoe, Chuck Taylors offer a thin, flat sole that allows the body to maintain great stability and control while lifting. “They're about as minimal as shoes and allow you to really feel the ground, which is great when you're doing big lifts—deadlifts, squats, cleans, etc.,” says Crowthers. Bonus: You can get the low-top version for just $30.

Best Sneakers for Fashionistas: No Bull Lifters Women’s

Buy it:No Bull Lifters Women, $299, nobullproject.com

Another great show from the No Bull brand is their lifter shoe, which has a heel lift that can help people with limited ankle mobility squat deeper (and therefore use more glutes, thighs, and hip muscles), according to Morgan Olson, certified trainer and CrossFit Level 2 trainer, founder of Babe, Go Lift. “Plus the style is pretty cool.” TRUE.

Best Fitness Shoes for CrossFit and Heavy Lifting: Nike Romaleos 4 Weightlifting Shoes

Buy it:Nike Romaleos 4, $200, nike.com

If heavy lifting is your top priority but you also want to do the occasional wall ball, kettlebell swing, or pistol squat, Olson recommends them. "The raised heel gives you improved range of motion to keep your chest upright and spine secure during moves like clean, jerk, snatch, and high bar back squats," she says. “But once broken in, it conforms to your foot, making it super versatile for a heel-raised shoe.”

Best fitness shoes for deeper squats: Adidas Adipower Weightlifting II Shoe

Buy it:Adidas Adipower Weightlifting II Shoe, $200, adidas.com

Another shoe for heavy weight lifters, this shoe has a raised heel that gives you improved range of motion to keep your chest upright and spine in a secure position for squat cleans, back squats and squat snatches, says Olson. “As stable as they are, they are also light, fast and snappy.” Just note that the size for this product is considered “unisex” and women should choose one to one and a half sizes smaller. (Want a full month of strength training? Try this four-week strength training plan for women.)

Best Sneakers for Lifting Heavy Weights: Reebok WIT Legacy Lifter II

Buy it:Reebok WIT Legacy Lifter II, $200, reebok.com

"This shoe is great if you're trying to improve heel placement during squats. It has an elevated heel so you can focus on proper hip, knee and foot placement during the eccentric and concentric phases of the squat," says Adrian Williams, director of training at Tone House in New York City. Also hello Velcro!

Once you're ready, check out these barbell exercises every woman should master. And next time you're lacking motivation, just scroll through these 11 top health benefits of heavy lifting. You're welcome.