Your Shoes Might Be Ruining Your Gains — Here’s Why Flat Soles Are Superior for the Gym
- Deion DeLeon
- 3 days ago
- 3 min read
By Deion DeLeon - Functional Fitness Professional
In the world of fitness, we talk a lot about form, programming, and intensity — but rarely do we talk about what’s on your feet.
Believe it or not, your choice in footwear could be sabotaging your performance, especially when it comes to lower-body training.
If you’re working out in thick, cushioned running shoes, it might be time to rethink your gym gear.
Let’s break down why that high-foam comfort could be hurting your progress — and why flat-soled shoes are a game-changer for serious lifters.
The Problem with Big, Cushy Shoes
Most running and lifestyle shoes are designed with thick, elevated soles and soft cushioning, often with a raised heel and arch support.
While these features are great for absorbing shock during cardio or daily walking, they’re counterproductive in the weight room.
Here’s what they’re doing to your workouts:
Unstable Base: Thick soles create an uneven, squishy platform that forces your feet to wobble under load. This instability can lead to poor form, compensation patterns, and reduced power.
Disconnected Movement: The extra cushion removes the natural connection between your feet and the ground — which is crucial when you’re squatting, deadlifting, or lunging.
Altered Mechanics: Elevated heels and arch supports change your body’s mechanics. They can throw off your posture, shorten your range of motion, and force your knees and hips into unnatural positions.
In short: those comfy kicks are built for comfort, not control. And control is what builds muscle and strength.
Why Flat Shoes Are Better for Strength Training
Flat-soled shoes (like Converse Chuck Taylors, Vans, barefoot shoes, or even lifting barefoot) offer a more stable, grounded, and biomechanically friendly platform.
Here’s how flat shoes help:
1. Improved Stability
Flat soles create a strong foundation. Your feet spread naturally, engaging your toes, arches, and ankles. This gives you more control and power during lifts, especially with compound movements like squats, deadlifts, RDLs, and lunges.
2. Better Force Transfer
When your foot is flat and fully connected to the floor, force transfers more efficiently from the ground up — through your feet, legs, hips, and into the barbell. That means stronger lifts and better muscle activation.
3. Enhanced Mobility
Without an elevated heel shifting your weight forward, your joints can move more naturally. You’ll often find it easier to:
Keep a neutral spine
Engage your glutes and hamstrings
Maintain proper depth without compensation
4. Long-Term Foot Health
Wearing flat shoes strengthens the intrinsic muscles of your feet and improves proprioception (body awareness). Over time, this can lead to:
Better posture
Reduced risk of ankle/knee injuries
Healthier movement patterns inside and outside the gym
What to Wear Instead
Not ready to go full barefoot? No problem. Here are some great alternatives to cushioned running shoes:
Converse or Vans: Flat, minimal support, and widely available.
Barefoot Shoes (like Vivo barefoot, Xero Shoes, or Merrell Vapor Glove): Provide ground feel with toe room and zero-drop soles.
Deadlift Slippers or Wrestling Shoes: Ultra-thin soles for max ground contact.
No Shoes (if your gym allows it): Natural foot strength and proprioception.
Pro tip: If you’re still doing cardio or HIIT on the side, keep the cushy shoes for that — just switch into your flats when it’s time to lift.
Final Thoughts
Your legs can only do so much if your foundation isn’t solid.
Wearing thick-soled shoes might feel good, but in the long run, they can cost you progress, control, and even injury risk.
Switching to flat-soled shoes is one of the simplest, most overlooked upgrades you can make to your strength training.
Train smarter, lift heavier, and connect to the ground — one rep at a time.
DM me “SHOES” on Instagram @deion_deleon217
…if you’re not sure what kind of footwear is best for your training style or if you want help dialing in every aspect of your routine — from your form to your foundation. Let’s build your body from the ground up — literally.
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