If you’re a part of the powerlifting or bodybuilding communities or have met people who train in these areas, it’s likely that you’ve seen someone wearing Converse shoes while lifting. You may have also heard that Converse for lifting.But is using converse as your lifting shoes really the best choice.

The truth is that there are now a lot of great shoes for squatting, deadlifting, and cross-training on the market. Also, we now know a lot more about how lifting works and how the shoes we wear can affect how we lift. So, it’s time to dig into the topic and find out if serious lifters still think Converse shoes are the best choice.

Are Converse Good For Lifting?

If you’ve ever thought if you can lift in Converse shoes, the answer is a resounding “yes!” Even though Converse shoes weren’t made for weightlifting, they have a few features that make them a good choice for some workouts. Let’s look at the pros and cons of lifting with Converse shoes so you can make the right decision.

The Pros Of Using Converse For Lifting

Flat Sole

Converse shoes are known for their flat soles, which provide a stable base for lifting. The absence of an elevated heel allows for better force transfer from the ground to your feet, promoting improved stability and balance during exercises.

No Cushion

Unlike running shoes or sneakers with thick cushioning, Converse shoes have minimal padding. This lack of cushioning creates a more direct connection with the ground, enhancing your sense of control and stability during lifts.

Comfortable

Converse shoes are renowned for their comfort. With a canvas upper and flexible construction, they allow for natural foot movement and provide a comfortable fit, even during longer lifting sessions or workouts that involve multiple exercises.

Can Be Used For Non-gym Activities

One advantage of Converse shoes is their versatility. In addition to lifting, they can be worn for various non-gym activities like casual walking or light cardio. This multi-purpose functionality makes them a practical choice for individuals seeking a shoe that can transition seamlessly from the gym to everyday life.

The Cons Of Using Converse For Lifting

No Raised Sole

Converse shoes don’t have a heel, which can help with exercises like squats. A raised base makes it easier to move your ankles and lets you stand up straighter, which puts less pressure on your lower back. If you have trouble moving your ankles or do most of your workouts by squatting, lifting shoes with a raised heel may be a better choice.

No Ankle Support

Compared to lifting shoes, Converse shoes don’t offer much hip support. If your ankles are weak or you need extra support for big compound lifts like squats or Olympic weightlifting, shoes with extra ankle support may be a good choice.

Not As Safe As Other Lifting Shoes

Even though Converse shoes can be used for lifting, they don’t have the same safety features as shoes made specifically for lifting. Specialized lifting shoes often have raised heels, secure straps, and more stable soles. These features improve efficiency and reduce the risk of injury.

Are Converse Good For Squats?

When it comes to squats, lifters sometimes argue about whether or not Converse shoes are a good choice. The truth is that it can be up to the person. For low-bar or powerlifting-style squats, some lifters swear Converse shoes are the best. 

Converse shoes have a flat sole and are naturally stable, which gives you a solid base and can help you move more. But it’s important to remember that people with limited ankle movement or who focus on high-bar squats or front squats may find that lifting shoes with a raised heel are better for them.

Are Converse Good For Deadlifts?

Now, let’s move on to deadlifts. Yes, Converse shoes can be a good choice for this activity. The flat sole and small amount of cushioning gives you a direct connection to the ground, which makes you more stable and helps you transfer power better. 

For deadlifts, you need a strong, stable base. Converse shoes can give you just that. But, as with any lifting shoe, it’s important to think about your own tastes, the way you lift, and your own needs when choosing the best shoes for you.

Exercise To Avoid Using Converses With

While Converse shoes can be versatile for many lifting exercises, there are a few instances where it is advisable to avoid using them:

Olympic Weightlifting

When it comes to dynamic movements and the stability required in Olympic weightlifting, Converse shoes may fall short. For exercises like clean and jerks or snatches, dedicated weightlifting shoes with raised heels and secure straps are recommended. These specialized shoes provide the necessary support and stability for optimal performance in these dynamic lifts.

High-Intensity Interval Training (HIIT)

HIIT workouts often involve explosive movements, jumps, and agility exercises that demand shoes with ample cushioning and support. Converse shoes, with their minimal cushioning and flexible design, may not provide the necessary shock absorption and stability required for these high-impact activities. It’s best to opt for shoes specifically designed for HIIT, which offer enhanced cushioning and support to minimize the risk of injuries during intense movements.

Cardiovascular Exercises

If your primary focus is cardio activities like running or treadmill workouts, it’s advisable to choose shoes specifically designed for running. Running shoes are engineered to provide cushioning, arch support, and impact absorption, which are essential for minimizing the risk of injuries associated with repetitive high-impact movements. These shoes offer the necessary comfort and protection to keep your feet and joints safe during cardio exercises.

Final Thoughts: Converse Shoes For Lifting

Converse shoes are not the best option for weightlifting, but they are a good alternative for some people and some exercises. Similar to using vans for weightlifting. When determining whether or not to utilize Converse shoes for your exercises, think about your specific requirements, lifting style, and ambitions. Investing in customized lifting shoes may give superior support and safety features if you are serious about weightlifting or have specific requirements.

Don’t forget that the right shoes are only one part of the puzzle. It’s important to keep good form, focus on increasing overload, and listen to your body if you want to get the most out of your workouts and avoid injuries.

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Daniel Mesa

Daniel Mesa, CPT, is a trusted fitness expert and founder of  FitDominium. With his extensive experience and commitment to helping others, Daniel is the go-to source for reliable fitness advice and recommendations.