Why Flat-Based Shoes Are Best for Weight Training

The science, the mechanics, and the real-world benefits for lifters of all levels.

When you walk into a GFT strength session, you’ll notice something straight away: most of our members and coaches are training in flat based shoe. It’s not an aesthetic choice (although they do look pretty cool). It’s a performance one.

Flat-based shoes are hands down the best option for lifting weights—and there’s good science behind why. Whether you’re squatting, deadlifting, pressing, or even doing lunges, the kind of footwear you choose affects how you move, how much force you can generate, and your overall stability.

Here’s why your running shoes might be holding you back—and why going flat is a simple change that can dramatically improve your lifting.

1. Flat Soles = Stability

When lifting heavy, the number one priority is control. A flat sole keeps your foot closer to the ground, providing a stable and predictable base to push against.

Compare this to a cushioned running shoe. These are designed to absorb shock during forward motion—great for jogging, terrible for squatting. The soft sole compresses under load, which can throw off your balance and reduce the efficiency of your lift.

Think of it this way: Would you rather lift weights standing on a firm wooden platform or on a mattress?

2. Better Force Transfer

Biomechanics matter in strength training. When you're pressing into the floor—whether you're squatting, deadlifting, or pushing a sled—you want all of that force to transfer directly into the ground. A flat, firm sole allows that to happen.

In running shoes, the energy is partially lost in the cushioning. This means less force gets transferred and you may unconsciously adjust your movement to compensate. Over time, this can not only limit your strength progress but also increase injury risk.

A 2020 review published in Sports Biomechanics found that firmer-soled shoes allow for greater ground reaction force and better force output during compound lifts—especially squats and deadlifts.

3. Improved Posture and Alignment

Flat-based shoes promote better alignment through the ankle, knee, and hip. That means a more upright, stacked position during lifts, which helps reduce strain on joints and keeps you in stronger positions.

Running shoes often have a raised heel and thick arch, which shifts your center of gravity forward. This can cause excessive knee travel, rounded backs, or poor bracing mechanics during key movements.

Flat shoes help you:

• Sit back into your hips during squats

• Maintain a neutral spine during deadlifts

• Engage your glutes and hamstrings more effectively

• Ground your foot evenly (heel, midfoot, and toe)

  
  

4. Better Connection to the Floor

You’ve probably heard us say “root your feet” or “drive through the floor” during sessions. That’s not just coaching fluff—it’s based on how the body creates tension and power.

Flat-based shoes give you a better sense of where your weight is distributed. This improves your proprioception (body awareness), allowing you to “grip the ground” and create tension from the feet up.

More tension = more control. More control = better results.

5. Minimal Heel-to-Toe Drop = Maximum Control

Heel-to-toe drop refers to the difference in height between the heel and the toe of your shoe. In most running shoes, this can be anywhere from 6–12mm. In flat-based shoes, it’s either zero or very minimal.

A minimal drop keeps your foot in a more natural position—similar to barefoot—allowing your ankle and foot muscles to work the way they’re supposed to.

This helps:

• Strengthen the intrinsic muscles of the feet

• Encourage natural arch support

• Promote better ankle mobility and knee tracking

  
  

So… Should You Always Train in Flat Shoes?

For the vast majority of strength work: yes.

But here are a few nuanced cases:

• Olympic lifting (clean & jerk, snatch): You’ll often see lifters wear specific weightlifting shoes with a hard raised heel. These are designed to support deeper squats with upright torso positions and are ideal for technical Olympic lifts. But they’re not necessary unless you’re training in that style.

• Beginners with tight ankles: A small heel (like a squat wedge or weightlifting shoe) can be a useful short-term tool to help you hit depth in squats while you work on ankle mobility. But this is the exception, not the rule.

• Conditioning circuits or plyometrics: If your session includes a mix of strength and jump work, a cross-training shoe with some support might be more appropriate. Just make sure it’s not overly cushioned or unstable.

  
  

Strong Lifting Starts from the Ground Up

We often focus on what barbell to use, what program to follow, or how to tweak our macros—but one of the simplest, most effective changes you can make in your training is what you wear on your feet.

If you're lifting in squishy running shoes, you're starting from a wobbly foundation. And that limits everything built on top of it.

Switching to flat-based shoes is a low-cost, high-impact upgrade. You’ll feel more stable, move more efficiently, and likely lift better. And once you experience the difference in your squats or deadlifts, you’ll never want to go back.