Scientific studies suggest that shoe design can influence how force is transferred to the ground, how joints move under load, and how lifters position their bodies during heavy exercises.
Biomechanics and movement control
A 2020 study published in Footwear Science reported that weightlifting shoes, characterized by a rigid sole and elevated heel, helped participants maintain a more upright torso during squats.
This posture may reduce lower-back stress and increase emphasis on the quadriceps.
Researchers writing in the Journal of Strength and Conditioning Research (2) observed that cushioned running shoes can alter ankle and knee movement patterns during squats.
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Because running shoes are designed to absorb impact and promote forward motion, their softer soles may compress under heavy loads, potentially reducing stability.
Flat or minimalist shoes, by contrast, provide minimal cushioning and closer contact with the floor, which some lifters perceive as improved balance and control.
Performance and injury considerations
Footwear may also affect force transmission. One study in the Journal of Strength and Conditioning Research (1) found that participants generated slightly less force in the deadlift while wearing running shoes compared to lifting barefoot.
The difference was statistically significant but small.
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An analysis published in The Conversation notes that although footwear can change joint mechanics, there is no clear peer-reviewed evidence directly linking shoe choice in strength training to injury rates.
Injury risk depends on multiple factors, including technique, training load, and individual mobility.
Overall, research indicates that footwear primarily influences lifting mechanics rather than injury outcomes.
The most suitable choice depends on training goals, mobility, and personal preference.
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Sources: Medical Xpress, The Conversation, Footwear Science, Journal of Strength and Conditioning Research (1), and Journal of Strength and Conditioning Research (2).