7 Best Weightlifting Shoes For Women in 2025

How we test weightlifting shoes for women

In our lab, each shoe goes through a meticulous testing process before we can recommend it as a weightlifting shoe for the ladies. It is a multi-step process which involves a great amount of time and effort:

• We buy all lifting shoes with our own money to avoid bias and brand loyalty.
• We perform squats, cleans, jerks, among other kinds of lifts to get a good feel of each shoe in person.
• We use calipers, durometers, and specialized shoe-testing equipment to measure over 30 different shoe parameters. That even involves cutting shoes in half to measure their stack, drop, platform density, and more. All the collected data allows us to provide detailed, objective, and comprehensive reviews of each weightlifting shoe.

In the end, we shortlist the cream of the crop among lifting shoes for women.

Reasons to buy weightlifting shoes

A dedicated lifting shoe is a tool that helps to boost your performance in the following scenarios:

You focus on Olympic weightlifting

Stiff and high-heeled lifting shoes are specifically designed for the following exercises:

• Squats
• Clean and jerks
• Snatches
• Push presses

They can also be worn for lower body exercises such as the leg press and the hack squat.

It’s easy to confuse weightlifting as a sport regimen with weight [blank] lifting as a broader term used for strength training with added weight (could be dumbbells, kettlebells, etc.). If you need shoes for the latter, regular cross-trainers will do the job perfectly.

You want all the stability you can get

Rigid weightlifting shoes provide that all-important secure base to push from. Even though it might seem easier to do your heavy lifts in your everyday trainers or running shoes, you won’t be able to perform as well, or as safely, if you do!

The solid heel of a woman’s weightlifting shoe, combined with a secure lockdown system, firm midsole and enhanced sole grip prevent the tiny foot movement that could jeopardize your safety and dissipate your power.

You want proper squat form and better quad activation

Ladies who squat in flat shoes (low heel-to-toe drop) have a tendency to round their backs as they push out of the bottom position of the exercise. That’s not good as it puts a lot of stress on the spinal discs, which is compounded by the compressive pressure of the weight on the bar. 

Squatting with an elevated heel helps to overcome the rounded back problem. When your heel is higher than your toe, you will automatically maintain a more upright torso position as you go in and out of a squat. This increased biomechanical positioning allows you to bring your knees forward beyond your toes, which naturally keeps your torso more upright.

What’s more, when you squat with a raised heel, your knees are able to track over your toes which allows for greater knee flexion and reduced hip flexion. The result is greater involvement of the quads instead of glutes or hamstrings.

If you are geeky about the nuances of how different types of footwear affect your weightlifting form, see our science-backed guide to lifting shoes.

You have poor ankle mobility

The rigid heel and higher heel height of women’s weightlifting shoes reduce ankle dorsiflexion. This is the reflexive drawing of the toes back to the shin that can increase your chance of suffering an ankle injury.

Reasons NOT to buy weightlifting shoes

Designed with very specific movements in mind, lifting shoes are a pretty niche type of footwear. That’s why it may not be worth investing in one if you recognize yourself in one of the following situations:

You need a versatile trainer

If weightlifting is only part of your training regimen and you also include a lot of cardio and plyometric exercises, then you need a pair of versatile cross-trainers. Lifting shoes are way too stiff, heavy, and clunky for movements like jumps, lunges, and planks.

Luckily, there are many do-it-all trainers that allow you to perform a wide variety of gym exercises without compromising stability for strength training. Some of the most popular shoe series include Nike Metcons and Reebok Nanos.

There are also a few hybrid options that resemble lifting shoes with their stiff heels and more pronounced TPU sidewalls.

You want to improve ankle mobility

If you are not aiming to hit a PR weight every other workout and your goal is instead to work on natural ankle mobility and squat depth, then you don’t need a dedicated lifting shoe either.

You can use your regular pair of workout shoes or even consider using minimalist (aka barefoot) trainers to work on foot strength. But please note that if you haven’t trained in this type of footwear before, you must go slow and allow for an adaptation period because your body needs time to adapt to completely different (shoeless) biomechanics.

You focus on deadlifting

There is a good reason why high-heeled lifting shoes are sometimes called “squat shoes.” That’s because their construction is optimized for squatting with weight and not so much for leaning forward to grab the barbell.

Performing deadlifts in high-drop shoes increases your lifting range of motion and compromises hip positioning during the movement. Typical deadlifting shoes have a flat and grounded base which helps to center weight over the midfoot supporting good posture.

There isn’t a ton of dedicated deadlift shoes on the market (Adidas The Total is a rare example) but you can also choose from minimalist shoes, low-drop trainers, or firm flat-soled kicks like Converse Chucks.

What makes a good women's weightlifting shoe

To explain the importance of having a solid foot position when weightlifting, I like to use the illustration of firing a cannon.

Imagine the effect of firing a cannon from a canoe. Most of the explosive force of the cannon shot will be lost due to the instability of the firing platform - and you’ll probably end up being catapulted into the water!

A similar thing happens if you don’t have a secure foot position when weightlifting. You’ll end up losing a large proportion of your lifting force through shoe cushioning, lateral foot movement, and other unwanted power leaks.

Here are the must-have components of a reliable weightlifting shoe for women:

• High drop
• Stiff heel
• Wide base
• Secure lockdown

High drop

A high heel-to-toe offset implies that your heel is elevated above the toes anywhere from 15 mm (0.6 inch) to 22 mm (1 inch). This setup helps you squat deeper and in a more upright position.

The ideal elevation for you will depend on your squatting style and the length of your femur (thigh bone). Here are some general guidelines:

TIP: At the end of the day, the best heel elevation for you is the one that feels most natural. If possible, put the shoe on and move about in it before committing to the purchase. If you’re buying online, you can still go into a retailer and try on a pair of the shoes you’ve got your sights on. Perform a few bodyweight squats to assess the movement pattern and comfort level.

Stiff heel

Made of incompressible TPU or extremely dense EVA foam, the heels of lifting shoes remain sturdy even under the heaviest loads.

Wide base

The midsoles of lifting shoes are broad both in the heel and in the forefoot creating a stable base to rely on.

Secure lockdown

Stiff heel counters, leather uppers, and secure locking mechanisms (Velcro straps or BOA) create a highly secure fit and lockdown to eliminate wobbles.

We assess heel counter stiffness on a 1-5 scale where 5 is the stiffest.

When you’re squatting or doing Olympic lifts, your feet are what keep you grounded. Any lateral movement or foot slip during the execution of a lift could spell disaster. That’s why every aspect of a woman’s weightlifting shoe needs to be rock solid - including the locking mechanism.

Many of the popular brands of women’s weightlifting shoes use a combination of straps and laces to achieve the most secure fit possible.

Velcro straps may be single or double:

DO NOT use running shoes for weightlifting

Lifting weights in a pair of compressive, cushioned shoes would be like building an apartment on the sand. Some of the muscular and explosive power that is meant to propel the weight up is going to be lost in the compression effect of the shoe.

These power leaks will not only prevent you from achieving your maximum strength potential but can also result in serious ankle rolls or even injury!

Plush and cushioned running shoes are NOT recommended for lifting.

Women’s size and fit in lifting shoes

Even though we are talking about women’s shoes in this guide, a vast majority of lifting shoes are actually unisex. The only difference between a men’s and a women’s lifting shoe is the size (one or 1.5 US size, depending on the brand) and, sometimes, the colorways.

But don’t worry, you can get a well-fitting lifter if you consider the following:

1. Your foot length and width: Have your foot length and width measured with a Brannock device (is available) or do it at home with this simple method. Pregnancy and weight gain can have a notable effect on your foot shape and size so knowing your exact dimensions will minimize the error when ordering online.

2. Consider toebox width and shape: When you plant your foot on the ground during squats or other weightlifting moves, you want your big toe and pinky to spread out in order to achieve the most secure foot grip. There should be enough forefoot space to let you splay out the toes and press them down into the soles. If your pinky or big toe is pushing into the sides of the shoe, the toe box is too narrow for you.

The rise of weightlifting shoes for women

The explosion of interest in women’s weightlifting and powerlifting over recent years has seen every major manufacturer bring out a line of shoes for women that is on par with their men’s range.

So, what did female lifters wear before dedicated women’s weightlifting shoes became a thing? Pretty much whatever they could find - ordinary trainers, running shoes, boxing boots, and men’s weightlifting shoes.

Adidas proved to be the market innovator when it came to weightlifting shoes. Adidas introduced the first weightlifting shoe available in women's sizes, the Adipower, in 2012. With Adidas having led the way in women’s lifting shoes the other major players soon followed.

Unfortunately, nearly all women’s lifting shoes today are simply “shrunk and pinked” versions of the male lifters. But the hope remains as the last couple of years saw an unprecedented emergence of exclusively women’s basketball and tennis shoes!

FAQs about women's weightlifting shoes

Are weightlifting shoes also good for powerlifting?

While weightlifting is a broad term, powerlifting refers to a specific sport in which you are ranked based on the amount of weight you collectively move during back squats, bench presses, and deadlifts.

Competitive powerlifters use high-heeled lifters for the squatting bit but usually change into flat shoes for deadlifting.

How long do women’s weightlifting shoes last?

A high-quality pair of women’s weightlifting shoes should last between 12 and 24 months. If you are working out in them several times a week, they’ll probably need replacing closer to the one-year mark.

Cheaper weightlifting shoes may not be as durable through the midsole and outsole areas and so will need replacing sooner. If you are serious about lifting, you may want to invest in a higher-quality pair to save money in the long term as it will last you for longer.

Are Converse Chucks good lifting shoes for women?

Aside from their visual appeal, female athletes love Chucks for their flat and firm soles. Especially when it comes to deadlifting.

However, keep in mind that this Converse sneaker was never meant as an athletic lifting shoe so it doesn’t have the same foothold and durability as a dedicated lifting shoe. And it has a toe-crunchingly narrow and pointy toebox.

Can you just get Versalift inserts and use them with any shoe?

Versalifts help by adding a few millimeters to the heel-to-toe drop but they don’t replace all the other features of a lifting shoe, i.e. stable and incompressible platform and secure lockdown.

So you can’t just put a Versalift inside a cushy running shoe and feel planted as a tree. Make sure that you are using it with a firm and stable cross-trainer to begin with.

Can you do weightlifting barefoot or in socks only?

It’s a yes, if it’s for deadlifting and if your gym rules allow it.

It’s a no, if you don’t have the necessary ankle mobility and proper squat form to lift heavy.