The next time you reach for a dumbbell or barbell, stop and think about what’s on your feet as much as what you’re lifting in your hand. If you’re wearing a modern athletic shoe, there’s a good chance it was made with a lot of padding. That’s great for stability—unless, of course, your body is becoming so dependent on the stability your shoe provides that you’re becoming less and less naturally stable.
That’s not good, because the whole point of exercising is improving your strength and mobility. Hence why many weightlifters are opting to lift weights barefoot. This sans-shoe strength training is so popular because it offers three major benefits:
1. Greater focus on stability: Go ahead and stand barefoot. Notice how your feet might feel a lot more sensitive? This is called proprioception. Your body is more aware of how it is positioned (and how it needs to move). This means you’re more likely to engage your arches, toes, and ankles to maintain stability that you would take for granted in shoes, which means you’ll be more stable when you’re performing lifts like squats and deadlifts.
2. Stronger feet and ankles: It’s not just about stabilizing yourself in the short term (that is, during your workout). All that stabilization means your feet and ankles get stronger, and walking around in your day-to-day life with stronger feet and ankles puts you at reduced risk of injury. Plus, you’ll have an easier overall time moving and staying active as you age.
3. Better form: When you’re lifting weights barefoot, you keep yourself more grounded. You don’t have cushioning underfoot to disrupt the way you transfer your body weight as you move. This forces you to have better form as you lift weights, so your exercises are more efficient (and less likely to result in injury).
What to consider…
Yes, lifting weights barefoot can be good for your workout—but not for everyone. Keep your barefoot training safe and healthy with these pointers:
- If you have any foot problems, such as plantar fasciitis or flat feet, you may fare better in supportive footwear.
- It’s also important to think about where you’re working out. If you’re at home or a small weight room where you know everyone using the space, going barefoot is reasonably hygienic. Going barefoot at a huge fitness center could leave you at risk of an infection like athlete’s foot.
- If you’ve been training in shoes for many years, let yourself transition gradually so there’s less strain on your feet. Move from highly cushioned shoes to minimally cushioned shoes, then to socks, and finally bare feet.
