Good sneakers provide comfort during training, help improve exercise technique and protect against injuries and sprains.

If you decide to seriously engage in dumbbell deadlift, powerlifting, weightlifting, bodybuilding, power extreme sports or perform complex multi-joint exercises with heavyweights, it is worth taking a more serious approach to choosing shoes. Here we have listed some ideas which will help you to choose for fitness, CrossFit, strength training, and other workout plans. 

If you just go to the gym, run a little, do isolated exercises on the simulators and don’t approach the barbell and dumbbells heavier than 5 kilograms, you don’t need special sneakers for power sports. There will be enough comfortable shoes for fitness programs.

Gym Sneakers Features

  • Hard and hard sole. During strength exercises, your legs should be firmly on the ground and your feet pressed firmly to the floor. This allows you to fully engage the muscles of the hips and buttocks. If you wear running shoes, the shock-absorbing sole absorbs energy. It evenly distributes body weight in the feet and reduces knee stability.
  • Tight fit to the foot. Running shoes should provide good support. The foot should not dangle in them. If the sneakers are crushing or squeezing, it will distribute the weight in the footsteps and reduce your performance.
  • Good grip. The sole should not slip – it is fraught with injuries.

There are several options for strength training sneakers. Choose according to your needs.

Types of Gym Sneakers


Weightlifters and dumbbell deadlift are special weightlifting shoes with hard soles and wooden or plastic heels in heights of 12 to 20 millimeters. Such shoes provide reliable support, and an elevated heel position facilitates the performance of a deep squat.

Weightlifters are advised to buy for those who work with large weights or often perform weightlifting exercises. Forex jerk, push, squat with a barbell over his head.

Weights help correct the bar squat technique. In other words, Steady Kinematic changes using weightlifting shoes on the barbell back squat proved that weight compared to running sneakers helps to correct the forward lean during squats with the bar.

They also help to increase activation of the knee extensor muscles.

Minimalistic Sneakers:

These are very flexible sneakers with thin soles in which you will feel as comfortable as possible in shoes.

In addition, these models provide ideal biomechanics of movements when the legs are as stable as possible. The feet are in full contact with the ground during the exercise.

Study Influence of the Foot-floor Interface on Squatting performance revealed that minimalistic sneakers provide a more stable base during squats thrust than mixed training sneakers.


The rubber sole of the sneaker does not prevent the foot from snugly pressed to the floor, and the high models provide support for the ankle.

Above all, Sneakers are well suited for performing movements such as dumbbell deadlift, squatting with a low neck on the back or with wide legs. This is a good option for powerlifters and for those who are just starting to engage in power sports and do not want to spend a lot of money on sports shoes.

CrossFit Sneakers:

Crossfit includes exercises not only from weightlifting but also from other sports. For instance gymnastics, kettlebell lifting, power extreme sports, running and others. Therefore, CrossFit sneakers should be universal.

Unlike barbell shoes, cross-training sneakers have a small heel lift – only about 4 mm, which provides convenience during other exercises.

The sole of the sneakers is firm enough to provide stability, but it bends well, so running and jumping into them is also quite convenient. As a rule, such sneakers have a mesh upper made of textile. This prevents the foot from sweating. The most famous CrossFit shoes are Reebok Crossfit Nano.

  • Fitness sneakers:

There are a huge number of types of fitness and constantly new ones appear. Among the most famous are aerobics, Zumba, step aerobics, fitball, Tai-bo, exercises on Bosu. All these types include aerobic loading, fast coordinated movements, rotations, and jumps, do not contain serious power or shock loads.

Aerobic Training Sneakers:

For aerobic workouts, cross-training sneakers are great with some features like improved cushioning, flexibility, and lightness.

A great example of such sneakers is the popular female fitness models Jamie Eason and Laura Michelle Prestin Influence. Both models are lightweight, have a breathable mesh upper and a special soft insole. They provide comfort while walking and jumping.

If you are engaged in Zumba or are planning to master some kind of hip-hop. Pay attention to the sole of the sneakers: it should have a turning point. Write in the comments which Gym Sneakers you prefer for strength training, dumbbell, deadlift. And also why you liked them.


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