Do you need lifting shoes?

Match the job, then check the shoe

The American Academy of Orthopaedic Surgeons advises choosing footwear for the activities you do. It notes that a cross-training shoe may suit someone doing several forms of exercise. Running, lifting and a mixed session are different briefs; an athletic-looking shoe is not a guarantee that it suits all three.

A raised-heel lifting shoe also changes the setup. A 2026 review of 14 studies involving 177 participants found that heel elevation changed ankle and knee movement during squatting. That is evidence about joint mechanics. It is not proof that a beginner needs a particular heel height, will lift more, or will avoid injury by buying that shoe.

Evidence: [1] [2]

A balance result is not a barefoot rule

Another 2026 pilot study compared squat exercises in eight resistance-trained men. Their usual sports shoes changed force-plate measures more during the split squat than during the two-foot back squat. That tells us the exercise matters when interpreting a footwear result.

There is an easily missed detail: the “unshod” condition was performed in socks, not with bare skin on the floor. Shoe models were not standardised either. This small study did not establish long-term injury rates or a best shoe for Indian beginners. Copying its comparison by taking your shoes off would turn a limited laboratory finding into a gym rule it did not test. Mayo Clinic’s everyday guidance is to wear footwear that protects the feet and provides traction.

Evidence: [3] [4]

Try the pair you have with a clear question

Return to our imagined beginner. His planned visit includes learning some free-weight movements and discussing where cardio fits. Before ordering a specialist pair, he can describe that mix and ask what footwear the session needs.

He can put on both current shoes with his usual activity socks, secure the laces and walk around. Does either heel slide inside the shoe? Do his toes feel cramped? Those are specific fit concerns to describe. If the pair fits, he can still ask the coach to review it for the planned movements before adding load. A fit check is not proof that every exercise will suit it.

Use the same fit checks when trying a new pair. A higher price or taller heel cannot answer them. A shoe that pinches or slips is not a reason to force an exercise.

Evidence: [1] [4]

Keep the next visit about learning

The useful next step is a footwear-and-session conversation, not a shopping deadline. A raised-heel option may be relevant to a particular lifting setup; a mixed routine may lead to a different choice. Neither conclusion should come from one social-media clip or the height of the sole alone.

If exercise causes pain, stop it rather than trying to solve the problem by buying a shoe. Persistent foot pain, a known foot condition or a prescribed orthotic needs advice from a qualified healthcare professional about footwear and activity. A coach’s movement review does not replace that assessment.

Evidence: [1] [4]

Bring the question to the gym floor

At IMFIT Madhapur, Angadh includes individual free-weight and movement practice with shared trainer demonstrations and corrections. The trainer also works with others; it is distinct from dedicated one-to-one PT. That is a practical place to discuss how your shoes and the planned movements work together, without treating a specialist purchase as the whole answer.

Our imagined beginner can bring the pair he owns and explain the activities he wants to learn before placing that order. IMFIT is closed on Sunday; discuss a Monday–Saturday visit with the team. An enquiry is a request, and arrangements are confirmed by the team.

Evidence: [5] [6]

Questions people ask

Can one pair cover a mixed gym session?

Possibly. AAOS says cross-training footwear may suit several activities, while a regular single-sport focus may call for a more specific shoe. Describe your actual session and assess fit rather than assuming every trainer is interchangeable.

Evidence: [1]

Do I need to copy a study’s heel height?

No. A study condition is not a personal fitting instruction. Your planned movement, comfort and control need review; a heel-height finding does not diagnose why a squat feels difficult.

Evidence: [2] [4]

Build your next step

• Prepare for your first gym visit ↗
• Choose a suitable starting weight ↗
• Understand the warm-up before working sets ↗