When you think of gym shoes, you probably picture sleek, brightly colored high-tech sneakers designed for comfort, support, and performance. But what if we told you that a simple, flat-soled canvas shoe, like a Converse Chuck Taylor, Vans, or Keds could actually give you an edge in the weight room? While you may find that hard to believe, swapping your running shoes for a flat-soled canvas shoe could actually improve your performance in the gym. Here’s why ditching the extra cushioning might be the best move for your training:

A More Stable Foundation:

A solid base is essential when lifting heavy. Unlike running shoes, which are built with thick, cushioned soles to absorb impact, canvas shoes keep you closer to the ground. This makes a difference in exercises like squats, deadlifts, and lunges, where force generation starts at the feet. Thick, foamy soles can create an unstable surface, forcing your body to work harder to maintain balance. In contrast, a flat, rubber sole allows for better weight distribution through the heels and midfoot, leading to better form and stronger lifts. If you've ever felt wobbly at the bottom of a squat, your shoes might be to blame. A stable base isn’t just about comfort, it’s about maximizing force transfer and reducing unnecessary strain on your joints.

Better Muscle Engagement:

Minimalist footwear isn’t just about stability, it also affects how your muscles work. Running shoes, with their arch support and cushioning, absorb some of the force your body naturally generates. While great for long-distance running, this can reduce activation in stabilizing muscles during weightlifting. Flat shoes encourage greater proprioception, or your body's ability to sense movement and position. Without excessive support doing the work for you, your feet, ankles, and calves engage more actively, leading to better balance and long-term strength gains. For those who enjoy lifting barefoot but need a bit of protection, canvas shoes offer the best of both worlds - a natural feel with just enough coverage.

A Shoe for Every Lifter:

Whether you’re a beginner learning proper form or a seasoned powerlifter chasing personal records, flat shoes offer universal benefits. Beginners will appreciate how they encourage proper mechanics without interference from soft, compressible soles. Competitive lifters, including powerlifters and strongman athletes, swear by them for their ability to optimize force transfer. Even bodybuilders, who focus on hypertrophy (increase in muscle size) rather than maximum strength, benefit from the improved stability these shoes provide. No matter what your training style is, the right footwear can help upgrade movement patterns and enhance performance.

Finding the Right Fit:

The best part? Unlike specialized weightlifting shoes, which often come with a hefty price tag, canvas-based options are budget-friendly. Converse Chuck Taylors remain a go-to choice, but Vans and Keds offer similar advantages. Vans, in particular, provide a wider toe box for those who need extra room. While these shoes are versatile enough to wear outside the gym, frequent use can reduce grip and stability over time, so keeping a dedicated pair for training in your gym bag is a smart move. And if you’re wondering whether running shoes can still work in the weight room - the answer is yes, but with some limitations. Soft-soled trainers won’t sabotage your workout, but you might notice decreased stability during heavy lifts. If you stick with them, focus on maintaining strong core bracing and midfoot drive to compensate.

Final Takeaway:

This isn’t just another fitness trend - flat-soled shoes have been a staple for lifters for decades. The resurgence of minimalist and barefoot training only underscores their lasting appeal. Making the switch isn’t about fashion, but function: better stability, improved muscle engagement, and more effective lifts. So, if you’re still rocking the cushioned trainers while hitting the squat rack, it might be time to rethink your footwear. Lace up a pair of old-school canvas kicks and take your training to the next level!

Dr. Minhas is a professor at Temple University School of Podiatric Medicine in Philadelphia, PA. She is Past President of PPMA and currently is a board member on The Goldfarb Foundation. Zoreed Mukhtar is a third year student enrolled at TUSPM.