Since weightlifting shoes are a unique type of footwear, we received feedback from experts on the qualities we should look for when shopping for these shoes.

They are true to size: Weightlifting shoes tend to run true to size to fit your exact foot measurements. “This is because you don’t want to move inside the shoe when squatting or Olympic lifting, because the shoe needs to move firmly with you through your lift,” explains Matt Scarfo, a certified who is a personal trainer at the National Academy of Sports Medicine.

Additionally, you want to make sure the shoe is sturdy and supportive. “They’re not comfortable to walk around in, because the platform of the shoe has to be rigid so you put all your energy in the shoe into the floor,” Scarfo said.

Phung Tranan American College of Sports Medicine certified exercise physiologist, adds that if you have wide feet, it’s perfectly OK to go up a half size so that the shoe sits more comfortably. “Also remember, weight-bearing shoes aren’t very helpful for flat feet, because they don’t provide cushioning for the soles,” explains Tran, adding, “It’s up to you to do the exercises to improve the strength of your arch 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,” says Tran. “It doesn’t matter how cool the shoe looks or how many high-tech features it has, because if they’re not comfortable, your workout becomes a struggle,” he says. Remember when shopping for weightlifting shoes that comfort and durability are key.

High heeled shoes: One of the styles of weightlifting shoes you will find is a high heel. These usually have laces and a Velcro strap on top to keep your feet secure. These shoes are best if you practice Olympic lifting exercises that include clean-and-jerks or snatches. It is also useful when you do exercises like squatting and trying to go deeper into your squat.

“Heeled weightlifting shoes help those with limited ankle mobility by elevating the heels and reducing the angle between the shin and the top of the foot, improving squat depth,” explained Scarfo. He says you should only use these shoes for squatting and Olympic lifting because they provide a solid base for dropping into a squat and engaging the hamstrings. rise from it.

That’s all they’re good at. “You really don’t want to use heeled weightlifting shoes for deadlifting, because these shoes move your center-of-gravity forward, causing you to use too much of your back in the deadlift, and increased risk of injury,” he warned.

Flat-soled shoes: There are also weightlifting shoes that fall under the flat-sole or minimalist shoe category. They are solid, flat and have a zero-drop sole, which means there is no difference in height between the heel and the toe. “Look for good ankle support, excellent grip and a flexible sole when you opt for a minimalist training shoe,” says Tran. The flexible sole helps optimize performance in everything from plyometrics to heavy lifts.

This style tends to be more versatile because, unlike heeled weightlifting shoes, it can be used for all your lifts and even cardio exercises. “However, it won’t help you drop into a squat without a little stretching,” says Scarfo. This does not mean that it is impossible to have the proper ankle rotation required to squat without heels.

Scarfo suggests foam rolling, stretching your calves and doing lots of ankle stretching to prepare your Achilles tendon before your lifting sessions. It should also include a long warm-up, so that your body is ready to strengthen your ankles during these exercises.