Is It Better to Lift Weights Barefoot or With Shoes? - Fittux

Is It Better to Lift Weights Barefoot or With Shoes?

The age-old gym debate — socks, sneakers, or soles of steel?

If you’ve ever spent time in a gym, you’ve probably seen it: one lifter in high-tech weightlifting shoes with a heel raised like a mini wedge, and another in socks or completely barefoot, deadlifting like they’re on a beach.

Both claim their way is “the right way”.

So who’s actually right?


The answer depends on what you’re lifting, how you train, and—most importantly—what your body needs for balance and power. Let’s break it down properly: lifting barefoot vs lifting shoes, what science says, what experience proves, and what makes sense for you.

 

Barefoot lifting in the UK: where minimalism meets performance

Training barefoot isn’t new.

Back in the early days of strength training, athletes lifted in whatever gave them the most stability—usually their feet.

The barefoot lifting UK trend has grown again thanks to the rise of functional training, CrossFit, and minimalist gym culture.


People are tired of chunky soles disconnecting them from the floor. They want control, feedback, and natural movement.

But barefoot training isn’t just about feeling primal—it’s about mechanical advantage.

 

The mechanics: why the feet matter more than you think

Every squat, deadlift, and press begins at the floor.

Your feet are your foundation.

When you lift barefoot, you engage more stabiliser muscles in your feet and ankles. That means better proprioception—your body’s awareness of where it is in space.


Imagine doing a heavy squat. In running shoes, the squishy soles compress under load, making you unstable. In contrast, barefoot training gives you direct contact with the ground, so every ounce of force goes into the lift rather than the foam.


Lifting barefoot pros:

  • Improved stability and balance

  • Stronger foot muscles and ankle control

  • Better ground feedback for technique correction

  • No wasted energy on soft soles


Cons:

  • Less cushioning for jumps or high-impact lifts

  • Not ideal for everyone (especially with flat feet or mobility issues)

  • Not allowed in all gyms due to hygiene rules

 

Lifting shoes: built for purpose, not fashion

Now let’s talk about weightlifting shoes vs barefoot shoes.

True weightlifting shoes are engineered with a raised, solid heel—usually between 0.5 to 1 inch.

That heel does two key things:

 

  1. Improves ankle mobility for deeper squats

  2. Keeps your torso upright, reducing lower-back strain


That’s why Olympic lifters, powerlifters, and serious squatters swear by them.

When you perform a clean, jerk, or snatch, you want a locked-in, rock-solid base. Lifting shoes deliver that.


Benefits of lifting shoes:

 

  • Better squat depth

  • More consistent bar path

  • Reduced chance of knee collapse (valgus)

  • Enhanced stability under heavy load

But—and this is crucial—they’re not for every exercise.

 

Lifting barefoot vs lifting shoes: which wins?

Let’s compare by movement type:

 

1. Squats

If you’re working on hypertrophy or technique, lifting shoes help.

The raised heel lets you sit deeper into the squat without your heels lifting.


For front squats, Olympic lifts, and mobility-limited athletes — go with lifting shoes.

For low-bar back squats or box squats, barefoot or minimalist shoes can be excellent for developing power from the ground.


Squat form tips:

  • Keep your chest high and knees tracking over toes.

  • Drive your feet into the floor (“spread the floor” cue).

  • Record yourself — even slight heel lift changes knee angles dramatically.

 

You’ll find most UK lifters using a mix: lifting shoes for squats, barefoot for deadlifts.

 

2. Deadlifts

Here’s where barefoot dominates.

Every millimetre of sole adds to the distance the bar travels.

Barefoot = shorter pull = more efficient lift.


Plus, you’re closer to the ground and can push through your heels naturally.

That’s why you’ll see serious deadlifters barefoot or in thin, flat shoes like Converse or barefoot shoes.


Deadlift tips:

  • Keep the bar over mid-foot.

  • Engage lats before lift-off.

  • Hips and shoulders rise together.

  • Use a deadlift jack to load plates easily and avoid back strain.

 

Deadlift injury risk:

Bad form, not barefoot training, causes most injuries.

So if you’re new, start light, focus on control, and use proper deadlift equipment like chalk and a belt only when necessary.

 

3. Bench Press

This one surprises people: footwear affects your upper-body lifts too.

A solid base lets you drive through your feet, creating full-body tension.


Bench press perfect form checklist:

  • Eyes under the bar

  • Feet planted flat or slightly back for leg drive

  • Shoulder blades pinned

  • Slight arch in lower back

  • Bar lowered to mid-chest

 

Barefoot benching is fine, but stable shoes help maintain consistent leg drive, especially during heavy sets.


Bench press muscle group focus:

Chest, triceps, shoulders — but never underestimate how much your legs contribute to power output and bar stability.


Try bench press incline and bench press decline variations to hit different angles and develop balanced strength.

Check out this article if you are wondering how much you should bench press for your weight.


Weightlifting shoes vs barefoot shoes

Enter the middle ground: barefoot shoes (also called minimalist shoes).

These mimic barefoot lifting but add a thin, protective sole.


They’re perfect for lifters who want:

 

  • Barefoot feel without hygiene concerns

  • Slight protection from rough gym floors

  • A natural stance during compound lifts

 

They’re not the same as weightlifting shoes (rigid heel) — they’re the bridge between stability and freedom.


If you’re training in a minimalist gym home setup, barefoot shoes are ideal: you can train, move freely, and skip the bulky footwear entirely.

 

Squat 3 times a week? Choose comfort and consistency

Some lifters follow high-frequency squat programmes — squatting three times a week or more.

If that’s you, footwear becomes even more important.

 

  • Rotating between barefoot and lifting shoes can prevent overuse injuries.

  • Use shoes for heavier days, barefoot for technique or recovery sessions.

  • Check your stance width and ankle mobility regularly.

Consistency beats gear. The right shoe won’t fix poor form — but it will help you stay injury-free long term.

 

The science behind barefoot on gym floors

Training barefoot on gym floors is about sensory feedback.

When your feet feel the ground, your nervous system engages stabilising muscles more efficiently.

Studies show barefoot lifting can improve balance, postural control, and kinetic chain awareness.


But hygiene is a fair concern — especially in commercial gyms.

If you’re lifting at home or a private facility, go barefoot or wear minimalist shoes.

If you’re at a busy gym, at least keep flat-soled trainers or thin barefoot shoes handy.

 

Common myths about barefoot lifting

 

“It’s dangerous.”

Not really — unless you drop a plate on your foot, in which case shoes won’t help either.

The key is gradual adaptation. Start light, strengthen your feet, and increase intensity over time.

 

“It ruins your knees.”

Knee stress comes from poor alignment and weak glutes, not footwear.

In fact, barefoot training often improves knee tracking by making you more aware of balance and stance.

 

“It’s not hygienic.”

That’s a fair one in public gyms, but not an issue in private spaces.

Wipe equipment and floors — simple.

 

The role of equipment: squat racks, machines, and home setups

If you’re training at home, your squat rack machine, deadlift jack, and flooring setup will influence your footwear choice.

 

  • Squat rack UK options: Look for adjustable safety bars and sturdy construction if you’re lifting heavy.

  • Squat machine: If you’re using one, shoes help grip the platform. Barefoot might slip.

  • Deadlift equipment: Always use a flat, non-slippery surface. Rubber mats work best.

 

Minimalist lifters often love the freedom of barefoot lifting at home — no gym rules, no distractions, pure focus.

 

Form first, footwear second

Whether you lift in shoes or barefoot, your technique defines your results.

Here’s a quick refresher on compound lift cues:

 

Squat form tips:

  • Keep bar path vertical

  • Hips and knees break together

  • Don’t let knees cave in

  • Maintain neutral spine

  • Control the descent — don’t bounce

 

Deadlift tips:

  • Bar close to shins

  • Hips higher than knees

  • Lock out fully at top

  • No jerking — smooth pull

If your squat average weight is climbing steadily without knee or back pain, your form—and footwear—are probably working fine.

 

What experts and athletes say

Top UK coaches generally agree:

 

  • For squats: lifting shoes help most people reach better depth and maintain posture.

  • For deadlifts: barefoot or minimalist shoes are superior for force transfer.

  • For upper-body days: either is fine, as long as you’re stable.

 

Some athletes even combine both — shoes for squats, barefoot for pulls.

The key is understanding why you choose what you wear, not following trends.

 

My Experience Testing Both

After a year of experimenting—barefoot in summer, shoes in winter—the results were clear:

Barefoot lifting improved my balance, ankle strength, and ground control, especially in deadlifts and Romanian pulls.

But my squat numbers improved faster once I switched to proper lifting shoes.


The heel helped me stay upright, and my depth was cleaner.

So I now train hybrid: barefoot for deadlifts, lifting shoes for squats, neutral trainers for everything else.


It’s not dogma—it’s practicality.


If you’re curious, start small: try warm-up sets barefoot, then switch to shoes for heavy lifts. Feel the difference for yourself.

 

How to choose the best gym shoes UK lifters trust

If you’re in the UK market, here’s what to look for in best gym shoes UK wise:

 

Type

Example Use

Recommended Features

Lifting shoes

Squats, clean & jerk

Raised heel, firm midsole

Barefoot shoes

Deadlifts, lunges

Thin flat sole, flexible upper

Flat trainers

Mixed training

Minimal cushioning, wide base

Running shoes

Cardio only

Avoid for lifting—too soft

 

Top picks (UK availability):

 

  • Nike Romaleos 4 (lifting shoe)

  • Adidas Powerlift 5

  • Vivobarefoot Primus Lite (barefoot)

  • Converse Chuck 70 (classic flat option)

 

The balance between function and comfort

There’s no “one-shoe-fits-all”.

Barefoot lifters value connection and freedom.

Shoe lifters value structure and power transfer.


The perfect choice is what makes you feel grounded and confident under load.


Some lifters even periodise footwear:

 

  • Week 1-4: barefoot emphasis (balance, control)

  • Week 5-8: lifting shoes (strength phase)

  • Week 9-12: mix both during peak training

It keeps your body adaptable and strong through multiple movement patterns.

 

Training barefoot safely

If you decide to go barefoot in your home or garage gym:

 

  • Keep the floor clean and dry

  • Use a rubber or non slip mat to avoid slipping

  • Strengthen feet gradually (don’t jump into 200-kg deadlifts barefoot)

  • Stretch calves and arches regularly


Strong feet equal strong lifts — but like any muscle group, they need time to adapt.

 

The minimalist home gym advantage

Building a minimalist gym home setup naturally encourages barefoot lifting.

No shoe rules, no distractions — just you, the barbell, and gravity.


Start with:

 

 

In small spaces, minimal footwear or barefoot training just makes sense — less noise, more control, zero fuss.

 

When barefoot isn’t ideal

There are times when shoes are better:

 

  • Cold floors in winter (loss of foot warmth affects performance)

  • Commercial gyms with strict rules

  • Plyometric or jumping workouts (need cushioning)

  • Weak arches or chronic foot pain

 

If that’s you, barefoot shoes offer the perfect compromise: foot feel, warmth, and hygiene without losing stability.

 

Building longevity: lifting smart, not trendy

Training isn’t about copying influencers — it’s about learning what your body thrives on.

Footwear choice is part of that experiment.


The smartest lifters understand that:

 

  • Barefoot builds awareness

  • Shoes build load capacity

  • Balance builds longevity

 

If you train year-round, rotate approaches like you rotate lifts.

Adaptation = growth.

 

Final Thoughts: Weight Lifting Barefoot vs Shoes

At the end of the day, this isn’t a battle between barefoot and shoes — it’s about understanding your body, your lifts, and your goals.

 

  • For squats and Olympic lifts: lifting shoes win.

  • For deadlifts and balance work: barefoot or minimalist shoes dominate.

  • For everything else: stability matters more than fashion.

 

The best lifters don’t argue over gear — they master their craft no matter what’s on their feet.

So whether you’re in Romaleos, Chucks, or barefoot on your home gym mat, the rule remains the same: form first, effort always.

 

Train your way. Discover performance-driven gymwear built for movement, comfort, and control at Fittux.com — made for lifters who prefer authenticity over hype.