Advocates argue that lifting barefoot activates the foot’s intrinsic muscles, improves proprioception (body awareness), and strengthens the arch. It’s why powerlifters, Olympic weightlifters, and functional fitness enthusiasts are embracing shoeless squats, deadlifts, and kettlebell workouts. However, going barefoot isn’t for everyone—especially if you have flat feet, existing foot pain, or inadequate mobility. Whether you're considering going shoeless in the gym or looking for the best way to support your feet while maximizing strength gains, this guide will help you find the right balance between freedom and foot stability.
Why Lift Without Shoes?
Why the heck would anyone lift without shoes? Simple: your feet are your foundation. Each foot is a high-tech machine with 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments. All of which play a role in stability and force transfer.
“Shoes are coffins for your feet,” one sports podiatrist bluntly says, noting how regular shoes can make foot muscles go dormant. Weak feet can send weakness up the chain (knees, hips, you name it). No wonder serious athletes are paying attention to what’s happening under their socks.
Barefoot training isn’t a hippie trend; it’s grounded in biomechanics and emerging science. Let’s break down what kicking off your shoes can do – and why it’s not for everyone.
The Science Behind Barefoot Strength Training
Going barefoot during strength workouts fundamentally changes how your body works. Here are the straight-up benefits backed by science and expert experience:
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Stronger foot muscles and arches
Without thick soles doing the work, the small intrinsic muscles in your feet have to step up. Ditching shoes forces your arches to support you, building strength in the very foundation of your body.
In fact, a study published in Footwear Science confirmed that after six months training in minimalist footwear, people’s foot strength shot up by 60% (the control group who stuck to normal shoes saw zero gains).
That’s right – simply freeing your feet can make them significantly stronger. Stronger arches = a more solid base for every lift.
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Improved stability and balance (proprioception)
Training barefoot lights up the feedback between your feet and brain. With no shoe cushioning to dull the sensation, your nerves get rich input from the ground, vastly improving proprioception (your sense of body position) and coordination.
More sensory feedback means better balance and quicker adjustments during heavy lifts. Many lifters report feeling more “grounded” and stable when they grip the floor with bare toes. Basically, you can suddenly unlock a new level of control over your form.
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Increased ankle mobility and range of motion
Without a shoe restricting you, your ankles and foot joints can move through their full natural range. Barefoot training allows for deeper squats and smoother lunges because your ankle isn’t blocked by a stiff sole or raised heel (which standard sneakers often have). Over time, going shoeless can improve flexibility in your feet and ankles, translating to more fluid movement in and out of the gym.
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Lower risk of injuries (when done right)
Strengthening those small foot muscles can help correct imbalances in how you move, potentially warding off common foot and ankle issues. As your feet become more resilient, you’re less likely to suffer ailments like plantar fasciitis or shin splints.
Better proprioception also means you’re less likely to misstep, trip, or stumble under a heavy load. In short, active feet = fewer freak injuries. Of course, this injury prevention benefit only holds if you progress gradually and use good form (more on that later).
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Better posture and alignment from the ground up
A strong, engaged foot encourages proper alignment through your entire body. Think of your feet as the root of your posture. Barefoot training teaches you to distribute weight evenly and use natural alignment starting at the soles, which can improve your posture and even reduce back pain.
When your feet grip and splay as nature intended, your knees, hips, and spine tend to fall into better position. The result is a more efficient lift and less wear-and-tear on joints.
Pretty convincing, right? And these aren’t just theories. Research in sports science journals confirms many of these benefits. One 2019 study noted that simply walking in minimalist shoes (let alone pumping iron in them) led to significant gains in foot strength with no special foot exercises needed
Why Top Lifters Are Ditching Their Shoes
Many lifters also find that squatting and pressing barefoot improves their technique. Without shoes, they can truly spread their toes and grip the floor, creating a tripod of contact (big toe, little toe, heel) for maximum stability. That means a more solid base for hitting big numbers. With shoes, you’re on pillows; barefoot, you’re on pillars.
The direct feedback lets you feel if your weight shifts incorrectly so you can correct your form in real time. Even some Olympic weightlifters (who normally rely on raised-heel lifting shoes for mobility) do portions of their training barefoot to strengthen their feet and refine their balance.
In 2021, Men’s Health even named a minimalist barefoot shoe as one of the best training sneakers on the planet for weightlifting
Risks: Who Should Think Twice Before Going Barefoot
Before you toss your sneakers aside and start cranking out barbell squats in your bare feet, a reality check: barefoot training isn’t risk-free. Here are some reasons you might not want to jump on the barefoot bandwagon, at least not without precautions:
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Doing too much too soon
If you go from years of wearing supportive shoes 24/7 to suddenly doing hour-long plyometric workouts barefoot, your feet are going to revolt. Most of us have deconditioned feet. Ask them to handle high-impact or heavy loads overnight and you risk overuse injuries in the foot and calf muscles.
The arch muscles, Achilles tendon, and calves need time to adapt. It’s crucial to ease in gradually. Start with light exercises or part of your workout barefoot, and slowly increase as your foot strength improves. Going zero-to-sixty with barefoot training is a fast track to sore arches or even stress fractures.
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Pre-existing foot problems
If you have known foot issues – flat feet, fallen arches, bunions, plantar fasciitis, or chronic foot pain – think twice before dumping your orthotics and support shoes right away.
People with very flat feet or unstable ankles may find that barefoot training without any support aggravates their problems or causes pain. The same goes for those with arthritis in the feet or other structural quirks. Without the cushion or arch support you’re used to, these conditions can flare up.
For these folks, a sudden switch to barefoot can do more harm than good. That doesn’t mean they can never train barefoot, but it means proceeding with caution and preferably under professional guidance.
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Poor ankle mobility or biomechanics
If you have ankles that barely bend (limited dorsiflexion), removing your shoes can expose that limitation big time. Many people rely on the raised heel of a lifting shoe to hit depth in squats. Kick off your shoes and you might find your heels popping up or your form collapsing because your ankles are too tight.
This is where the tibialis anterior, the muscle responsible for dorsiflexion (pulling your toes up toward your shin) and critical for ankle control and balance during deep squats, comes into play.
The image above shows tibialis anterior activation during a squat. When you train barefoot with poor dorsiflexion, this muscle—and its surrounding support network—can be overloaded, leading to strain or faulty mechanics. If your tibialis is weak or underactive, you may struggle with stability at the bottom of the squat or experience discomfort through the shins and ankles.
A quick self-test: stand barefoot, place your foot about 10 cm from a wall, and try to touch your knee to the wall keeping your heel down. Can’t reach? That’s a red flag for ankle mobility. You might need to work on flexibility before safely doing heavy barbell work barefoot. Lifting with poor mobility is asking for knee or back strain.
None of these cautions are meant to scare you off, but rather to encourage a smart approach. The key is to listen to your body. Soreness in muscles is one thing, but joint pain or sharp foot pain is a red flag. If you have any medical concerns (diabetic neuropathy, severe orthopedic issues, etc.), definitely consult a doctor or podiatrist before experimenting.
Barefoot training isn’t an all-or-nothing proposition – you might adopt it fully, partially, or not at all, depending on your feet.
Smarter Barefoot Alternatives: Minimalist Shoes & Insoles
Maybe you’re intrigued by the benefits of barefoot lifting but not quite ready to fling your sneakers in the trash. Or perhaps you would go barefoot, but your gym (or your feet) simply won’t allow it. Fear not – you can get many of the perks without going completely barefoot. The solution? Smart alternatives like minimalist shoes and high-tech insoles that mimic the barefoot experience while managing the risks.
Minimalist “barefoot” shoes have exploded in popularity for this very reason. These are shoes designed to give you that near-barefoot feeling: ultra-thin, flexible soles, zero drop (no raised heel), and a wide toe box that lets your toes splay out naturally. In essence, a good lifting shoe should make you feel like you’re not wearing shoes at all.
Foot health experts insist on two key features if you go this route: (1) a wide toe box – so your toes can spread and activate those intrinsic foot muscles – and (2) zero heel elevation – so you’re not pitched forward or altering your mechanics
Another clever compromise is to use specialized insoles in your existing shoes to create a more barefoot-like environment. For instance, FITPACE makes insoles aimed at giving you the natural foot alignment, but inside a normal shoe.
These kinds of insoles can provide a bit of arch support or cushioning where you personally need it (often customizable or made of responsive material) while stripping away the bulk of traditional inserts.
If you’re someone with flat feet or nagging foot pain who needs some support, a product like this can be a game changer. You get to strengthen your feet gradually without completely losing the safety net of support. Think of it as a stepping stone: you might start with a supportive insole that encourages natural movement, then transition to thinner and thinner soles as your feet strengthen.
Finally, even simple tweaks like training in socks (on safe surfaces) or using grippy yoga socks can be an intermediate step. Socks won’t protect you from a dropped weight, but they do allow your toes to spread and your foot to feel the floor more than a typical shoe. In fact, many powerlifters use deadlift socks or slipper-like flat shoes in competition for precisely these reasons – they’re essentially barefoot, just with a layer of fabric and rubber for traction and competition rules.