Do You Need Weightlifting Shoes? Flat Soles vs Raised Heels
Most people starting out with strength training do not need weightlifting shoes. A firm, flat-soled trainer does the job for squats, deadlifts and almost everything else. Raised-heel lifting shoes become worth buying when you squat regularly and either want to stay more upright (front squats, high-bar squats) or find that limited ankle movement stops you reaching a good depth. For deadlifts, the opposite applies: a flat, thin sole or even socks is usually better. The one thing to avoid for heavy lifting is a soft, cushioned running shoe.
Here is how to decide, what the heel actually does, and what I suggest clients wear when they train with me.
Why running shoes are the real problem
Before comparing lifting shoes and flat shoes, it is worth saying that both are better than what many people turn up in. Running shoes are designed to absorb impact with soft, thick foam. Under a heavy barbell, that foam compresses unevenly, and the foot can roll or shift. You lose a stable connection to the floor at exactly the moment you need it. It is like squatting on a folded towel.
If you only change one thing, swap cushioned trainers for something with a firm, flat sole when you lift.
What a raised heel actually does
Weightlifting shoes have a rigid, solid heel, typically raised somewhere around 15 to 25 millimetres, plus a firm sole and a strap across the midfoot. Raising the heel tilts the shin forward a little before you even start moving. In practice that does three things:
- Reduces the ankle range needed. Your knees can travel further forward without your ankles reaching their limit.
- Keeps the torso more upright. Because the knees can travel forward, the hips do not need to shoot back as far, so you lean less.
- Increases stability. The hard heel does not compress, so pressure through the foot stays consistent.
That is why they are standard kit in Olympic weightlifting, where catching a bar in a deep, upright squat is the sport. British Weight Lifting, the national governing body, has more on the sport and its clubs and coaching if you want to explore it properly.
Who benefits and who does not
| Lifter | Raised heel | Flat sole |
|---|---|---|
| Front squats and high-bar back squats | Often helpful | Fine if ankles allow |
| Low-bar back squats | Optional; many prefer flat | Common choice |
| Deadlifts and Romanian deadlifts | Not recommended | Best choice |
| Limited ankle range | Can help a lot | Work on ankles too |
| General gym session with mixed exercises | Unnecessary | Ideal |
| Air bike or conditioning work | No | Fine, or a normal trainer |
Why not for deadlifts
In a deadlift you want the shortest possible distance between the floor and lockout, and your weight balanced over the midfoot. A raised heel tips you forward and adds height, both unhelpful. Flat, thin soles keep you closer to the floor. The same logic applies to sumo deadlifts, where many lifters like a flat shoe with good grip so the feet do not slide; our comparison of sumo and conventional deadlifts explains the stance differences.
A simple test before you buy
You can find out whether a raised heel would help you for nothing.
- Film three bodyweight or light goblet squats from the side in flat shoes.
- Put a pair of small weight plates or wedges under your heels and film again.
- Compare depth, torso angle and whether your heels stay down.
If you go noticeably deeper and more upright with your heels raised, shoes are likely to help. If there is little difference, they probably will not change much. Either way, it is worth working on ankle range; our guide to ankle mobility for squats covers the simplest tests and drills.
Shoes are not a substitute for mobility
A raised heel is a tool, not a cure. If your ankles are very stiff, it makes sense to use the shoes for heavier squat sets while working on ankle range in warm-ups. What I would not do is rely on the heel so heavily that you can only squat in those shoes. If you also run, walk the hills around Highgate or play sport, having decent ankle range matters well beyond the squat rack.
If you have had an ankle or Achilles injury, or have ongoing knee pain, check with your GP or a physiotherapist before changing footwear for heavy training.
What to look for if you do buy
- Solid heel that does not squash when you press it with your thumb.
- Heel height at the moderate end if you mostly back squat; higher heels suit front squats and very upright styles.
- Snug fit with no heel lift when you rise onto your toes. Lifting shoes should fit closer than trainers.
- A midfoot strap for extra security.
- Use them only for lifting. They are uncomfortable to walk in and the heel makes running awkward.
What to wear for a session with us
For personal training in our Highgate studio, a pair of firm, flat-soled trainers is all you need to start. We have a squat rack, barbell, dumbbells and a cable station, and in the first couple of sessions I will watch your squat with and without a small heel raise to see whether lifting shoes are worth buying for you. Many clients find they never need them; others find they make front squats far more comfortable. You can see how our coaching packages work, including current prices, on the training page.
If you are torn between squat variations, our comparison of front squats and back squats may help you decide whether the shoes would get much use.
Questions we get asked
Are weightlifting shoes worth it for beginners?
Usually not at first. Learn the lifts in flat, firm shoes, then decide once you know which squat style you prefer and whether ankle range limits you.
Can I deadlift in weightlifting shoes?
You can, but a flat sole is generally better because it keeps you lower and balanced over the midfoot.
Is lifting barefoot safe?
Many lifters deadlift in socks or flat minimalist shoes. Whether it is allowed depends on the gym. For squats, most people prefer some shoe for grip and stability.
Will a heel raise fix my squat depth?
It often helps if your ankles are the limit. If your hips are the limit, it will make less difference.
Book with The Highgate House
Ready to start training properly? Email us at [email protected] with the service and the day that suits you, and we will come back to you with times.
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The Highgate House, Archway Road, Highgate, London N6.
