Do you know which shoes are ideal for lower-body workouts? What’s the difference between cushioned shoes and flat shoes? Will the most expensive shoes in the store help me get results?
These are very common questions I get every day about lower-body workouts.
Many people believe that this doesn’t affect workout results, but it’s very important to pay attention to the type of shoes you wear.
In this article, we’ve put together a complete guide to training shoes. Keep reading or watch the video below to learn more about the subject.
What are the best shoes for lower-body workouts?
To get straight to the point, the main tip is to avoid trendy cushioned shoes for lower-body workouts involving squats, lunges, deadlifts, and similar exercises.
“Oh, Thiago… but are these modern, expensive shoes bad for training?”
No. They look great and are very good for upper-body workouts, running, and even going out.
However, for a serious lower-body workout, I don’t recommend them because they can affect your results and, most importantly, your training safety.
Types of shoes and their purposes
1. Running shoes
Cushioned running shoes feature advanced technology suited to specific situations, where much of the impact energy is dissipated as your foot strikes the ground.
To put it simply, they work like shock absorbers. This type of shoe is ideal for running, but completely unnecessary—and even dangerous—for anyone looking for a truly effective lower-body workout.
Keep in mind that in this situation, we don’t want to dissipate energy; we want to concentrate it to create greater mechanical advantage and produce force safely. Choose shoes with a flat, rigid sole.
2. Flat shoes
To get in a good lower-body workout, it’s essential to wear the right shoes.
One of the models I recommend most is the Converse All Star, since it’s a brand we all know. When we do weighted exercises, especially those that involve supporting weight on the lower limbs, we need stability, particularly with our heels firmly planted on the floor.
There are many other models that are great for training and providing stability during lower-body workouts. Basically, you need safe shoes without elaborate cushioning or anything like that.
3. Athletic training shoes
Training shoes for athletes, CrossFit shoes, or weightlifting shoes are an option for anyone who wants a professional workout with maximum safety and stability.
This type of shoe is worn by professional athletes during training and even at the Olympics. It isn’t meant for everyday wear, only for lower-body workouts. These shoes provide exceptional stability and safety for performing any movement during a leg workout.
Of course, you don’t need shoes like these. They’re an option for professional athletes who make a living from sports and compete at a high level.
Is training lower body barefoot a good idea?
A lot of people ask me:
“Thiago, can I train barefoot, since stability is the priority?”
Training barefoot can be a viable option in some cases, since your heel will be directly on the floor and, if the surface is stable, this will provide all the benefits.
However, this depends on your gym. We all know that gyms have rules, and you need prior approval from the staff to train barefoot. But even if your gym allows you to train barefoot, I suggest you think carefully.
Any lapse in attention during your workout could cost you dearly. Accidents at gyms are very common, and if you’re not careful, a weight could fall on your foot and cause a serious injury.
Remember that we should always put our safety first. After all, we don’t want to spend long periods without training and delay our progress. So stick to the basics and don’t overcomplicate things.
Choose low-profile shoes for lower-body workouts
As mentioned above, shoes for lower-body workouts should have a flat sole so you can get the most out of each exercise. Casual shoes, such as Converse All Stars, are among the styles that best fit this description.
Avoid cushioned shoes for exercises such as squats, for example. You need shoes that keep you safe and eliminate any instability during your workout.
Finally, whatever shoes you wear, there’s no reason to stop training altogether. Keep training, and do it mindfully! Your health will thank you!
In addition to working out and wearing the right shoes for lower-body workouts, your diet needs to be rich in protein, carbohydrates, fiber, vitamins, and minerals to gradually build muscle.
You’ll need to make some sacrifices—sweets and ultra-processed foods should be kept out of your daily routine—but it’s important to find a diet that’s easy to follow.
Choose the best shoes for lower-body workouts, head to the gym, and #LETSTRAIN.
