Do you lift in trainers, chappals, or barefoot? What's your rule at the gym?
Quick one for people who train regularly: some always wear proper training shoes, others use chappals/thin flats, and a few lift barefoot for certain moves. What's your go-to footwear for squats, deadlifts, or cardio, and why? Share the practical reasons or gym rules that shape your choice — comfort, grip, convenience, or habit.
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Community experiences
Real experiences, routines, and practical ideas from the community.
I keep a cheap pair of cushioned trainers in my bag for cardio and general stuff, and a pair of flat-soled shoes (Converse-style) for heavy bar work. For me: trainers = treadmill/HIIT; flats = deadlifts and low-bar squats when I want more contact with the floor. If the gym allows it I’ll sometimes pull shoes off for deadlifts at home, but I don’t use chappals for lifting — too slippery and no support. Also, most gyms I’ve been to in the city don’t allow barefoot or chappals anyway, so that shapes things. What do other people switch into mid-session?
GoFitYatra Insight
Evidence-informed context for this discussion
Practical rule of thumb: match shoe to the demand. Squats benefit from a firm, slightly raised heel (weightlifting shoe or a stable trainer) if you need ankle ROM and a more upright torso; flat, hard‑soled shoes (Converse, lifting slippers) or barefoot work better for low‑bar squats and deadlifts because they lower bar height and improve ground feel. Avoid cushioned running shoes for heavy lifts — they compress and reduce stability. Chappals/thongs are unsafe (poor grip/support). Always check gym policy about barefoot, and prefer clean platforms or shoes for hygiene and drop protection.