5 Best Flat Shoes for Lifting | Picks for Strength Training, Powerlifting, and Squats (2024)

In the gym, flat shoes are a popular option for lifters from all walks of life. In general, lifting in “flats” versus shoes with higher heel elevation comes down to personal preference and the context of the training.

For example, for low-bar squats, I prefer to squat in flat shoes, but for high-bar squats, I’ll use weightlifting shoes. In both scenarios, I’m selecting footwear that allows me to perform my best and that’s how I’d suggest you approach flat shoes for lifting.

In this article, I’m going to cover five of my favorite flat shoes for lifting. Some of the flat shoes below will be minimalist while others will have a higher stack height. I included a range of options for variety.

My Top Picks for Flat Shoes for Lifting

• Best Overall Flat Shoes for Lifting: Tolos Archetype 1.0
• Best Flat Shoes for Squats: Vivobarefoot Motus Strength JJF
• Best Flat Shoes for Beginners: Converse Chuck Taylor All-Star
• Best Flat Shoes for Deadlifts/Powerlifting: AVANCUS Apex Power
• Best Budget Flat Shoes for Working Out: WHITIN Barefoot Shoes

Are you in the market for new minimalist shoes? Make sure you check out my article covering my favorite barefoot shoes. I have picks for a wide range of contexts.

Best Overall Flat Shoes for Lifting

If you’re someone who needs a flat shoe for all types of training, then you’ll want a model that is well-rounded regarding its construction and performance.

Top Pick: Tolos Archetype 1.0

The Tolos Archetype 1.0 is taking my top pick as the best flat shoe for lifting. This model is a minimalist shoe so if you’re not wanting a shoe with a lot of flexibility, ground feel, and a low stack height then you’ll want to consider other options.

In the context of lifting, there are two things that I really enjoy about the Tolos Archetype 1.0. First, this shoe’s sole has a ton of flexibility and since it doesn’t have an insole you get a lot of ground feel with this model.

When doing squats, lunges, and deadlifts, you get a lot of ground feedback in this shoe and the tread does a good job overall at promoting grip for different lifting settings.

Second, this shoe has a nice versatility outside of the gym so if you want a solid shoe for lifting and daily wear, the Tolos Archetype 1.0 is a great option to look into. Plus, its price point is lower than most of its high-performance Vivobarefoot peers.

• Best For: Heavy Lifting and Barbell Training
• Heel-to-Toe Drop: 0mm
• Weight: 7.85 oz
• Removable Insole: Doesn’t come with an insole
• Sizing: True to Size
• Read My Review:Tolos Archetype 1.0 Review
• Runner-Up Option: Vivobarefoot Primus Lite III

Best Flat Shoes for Squats

If you want flat shoes for squats then you’ll want to explore more that have a good width through their toe box for promoting balance and ground feedback, and you’ll want a shoe with good traction.

Top Pick: Vivobarefoot Motus Strength JJF

The Vivobarefoot Motus Strength JJF is earning my top pick as the best flat shoe for squats. Much like the Tolos Archetype 1.0, this model is another barefoot shoe that will have a minimalist stack height.

Compared to other barefoot shoes, the Motus Strength JJF has been a stellar option for squats and heavy leg days. This shoe has a good amount of flexibility to it and has a little more stack height compared to some of its peers.

I see that as a good thing as it can help make this model a little more beginner-friendly for barefoot shoe beginners. This model’s sole construction also has a ton of grip with its 1.5mm lugs which is great for all types of squats and squat styles.

The final perk of this shoe is that it also works well for cross-training and CrossFit, so if your concern is your shoe’s squat performance with it also having a high level of versatility then I think you’ll enjoy the Vivobarefoot Motus Strength JJF.

• Best For: Heavy Lifting, Cross-Training, and Barbell Training
• Heel-to-Toe Drop: 0mm
• Weight: 10.25 oz
• Removable Insole: Yes
• Sizing: True to Size
• Read My Review:Vivobarefoot Motus Strength JJF Review
• Runner-Up Option: AVANCUS Apex Power Review

Best Flat Shoes for Gym Beginners

For beginners wanting a flat shoe in the gym, you’ll want to explore options that have good price points that also deliver strong performances across the board.

Top Pick: Converse Chuck Taylor All-Star

The Converse Chuck Taylor All-Star is bringing home my top pick as the best flat shoes for gym beginners. Converse Chuck Taylor All-Star shoes have been used in the gym for decades due to their consistency.

Unlike the barefoot shoes in this list, the Converse Chuck Taylor All-Star will be a flat shoe that has a little more stack height and midsole. This can be great because you won’t need to acclimate to Converse when using them for lifting.

Converse can also be great for beginners because of their midsole stability. The denser midsole material used in Converse won’t compress when tackling heavy squats, deadlifts, and machine work, and they generally have a good amount of grip to them.

The final perk of Converse Chuck Taylor All-Star shoes for beginners is that they cost around $50-60 USD depending on the model you go with. If you do pick a pair for lifting, I’d highly suggest going with the “wide” option.

• Best For: Recreational Lifting and Casual Deadlifting
• Max Deadlift In This Shoe (thus far!): 565 lbs
• Heel-to-Toe Drop: 0mm
• Removable Insole: Yes
• Weight: 14.3 ounces (size 10 high-top model)
• Read More:Converse Chuck Taylor All-Star Review
• Runner-Up Option:Xero Shoes Prio Neo Review

Best Flat Shoes for Deadlifts/Powerlifting

In the context of flat shoes for deadlifts and powerlifting, you’ll want to look for shoes that have superior grip and a good level of stability.

Top Pick: AVANCUS Apex Power

The AVANCUS Apex Power is taking my top pick as the best flat shoe for deadlifts and powerlifting. In the context of deadlifts and powerlifting, the Apex Power was quite literally designed for these activities so it does really well in these verticals.

For deadlifts, this shoe’s outsole grip is awesome, and whether you deadlift sumo or conventional, slip and traction issues should never be a problem in this model no matter the surface you’re training on.

This model’s outsole also has medial and lateral outsole wraps which help give this shoe a ton of security when pressing into the sides of this shoe for squats, deadlifts, and bench presses.

The width and minimal stack height in the AVANCUS Apex Power are also great for promoting balance and ground feedback for deadlifts and powerlifting-style workouts.

• Best For: Deadlift-Focused Goals and Powerlifting Athletes
• Heel-to-Toe Drop: 0mm
• Removable Insole: Yes
• Weight: 11.45 ounces (size 10 model)
• Read More:AVANCUS Apex Power Review
• Runner-Up Option: Vivobarefoot Motus Strength JJF Review

Best Budget Flat Shoes for Working Out

There’s no denying the fact that shoes are continually getting more expensive. Below are a few good budget options for those who want cheap flat shoes for working out.

Top Pick: WHITIN Barefoot Shoes

If you want to spend as little as possible for a pair of flat shoes for working out then it could be worth looking into some of the WHITIN barefoot shoe options.

There are multiple WHITIN options available on Amazon and they all cost between $40-60 USD. I’ve trained in the knit, mesh, and trail running options and they’ve all done fairly well for recreational training sessions.

These shoes have a little more stack height compared to some of their “true” barefoot shoe peers. This can be a good thing for lifters from all walks of life as they’ll be easier to acclimate to and where for longer durations and all types of workouts.

The outsole tread in all of the WHITIN shoes also does a good job of promoting grip on different surfaces. My only knock against these shoes is that their durability can be a little variable, and in the mesh and knit models, their upper security can lack during explosive work.

• Best For: Budget Shoppers, Casual Lifting, and Daily Wear
• Heel-to-Toe Drop: 0mm
• Weight: 10.15 oz
• Removable Insole: Yes
• Sizing: True to Size(if you’re in-between sizes, size up)
• Read My Review:WHITIN Barefoot Sneakers Review
• Runner-Up Option: Converse Chuck Taylor All-Star Review

Why Use Flat Shoes for Working Out?

Generally speaking, the use of flat shoes for working out will come down to personal preference. Some lifters love training with a flat foot while others like using some form of heel elevation.

In the context of “why” you may want to explore using flat shoes for working out, I’ll discuss a couple of contexts where flat shoes can make sense in my coaching opinion.

1. You Want to Passively Work On Ankle Mobility

When you train in flat shoes your ankles will be forced to work through a greater range of motion because you don’t have any form of heel elevation to assist with forward knee translation.

At times, I’ll have lifters use flat shoes for exercises like Bulgarian split squats and lunges because typically they’ll be easier to perform with a flat foot position compared to something like a back squat and you’ll have to work through greater ranges of motion.

By giving a lifter exercises that they can perform with good form with a flat foot position you’ll typically be able to get some passive and indirect ankle range of motion work.

2. You Like How Flat Shoes Make You Feel Balanced

Another reason why some lifters prefer flat shoes for training is because they can sometimes support balance. For exercises like deadlifts and Romanian deadlifts a flatter foot position will usually feel more comfortable when executing reps.

If you find that you constantly feel pitched forward when working out in traditional training shoes, then it may be time to explore using flat shoes for your next workout sessions.

Takeaway Thoughts

Flat shoes come in all shapes and forms and this style of footwear is a popular option for lifting and working out. If you want flat shoes for lifting then it’s a good idea to define what type of shoe you’re after.

For example, do you want a flat minimalist shoe or a flat shoe with a little more stack height? These are questions that you should define before making your next purchase.

If you have additional questions about the flat shoes featured in this article, drop a comment below or reach out to me via Instagram (@jake_boly or @that_fit_friend).