Best Weightlifting Shoes for Women Over 40

When it comes to strength training, most women think about the obvious: their training split, their macros, their form. But one thing that often gets overlooked? Shoes.

Yes, what’s on your feet can make or break your lifts. The wrong shoe can throw off your balance, limit your strength, and even increase your risk of injury. The right shoe can give you the stability, power, and confidence to lift heavier and train harder.

And no — your running shoes are not cutting it in the weight room.

Why Your Shoes Matter in the Gym

Most running or “athletic” shoes are designed with cushioning, bounce, and arch support. Great for pounding the pavement, terrible for lifting heavy. That squishy base makes you unstable under load like trying to squat on a mattress.

When you’re lifting weights, you want a firm, flat, and stable base that helps you:

• Push through the floor without losing power

• Keep your knees and hips in proper alignment

• Stay balanced during squats, deadlifts, and overhead presses

• Protect your joints with proper force distribution

Think of your shoes like the foundation of your house. If the base is shaky, nothing on top will feel strong.

What to Look For in a Weightlifting Shoe

When you’re shopping, here’s what matters most:

• Flat, firm sole: No extra cushioning. You need to feel grounded and stable.

• Minimal heel drop (or solid heel): Some shoes are completely flat, others have a slight heel lift (helpful for squats and Olympic lifts if you have limited ankle mobility).

• Wide toe box: Your toes should be able to spread for balance and power.

• Durability: These shoes should handle heavy lifting, not fall apart after a few months.

My Favorite Weightlifting Shoes

The best weightlifting shoe is the one that fits your foot best. But here are some tried-and-true options I love:

1. Adidas Powerlift 5

Classic and reliable. These have a solid raised heel, which is perfect for squats if you struggle with ankle mobility. They give you that locked-in feeling under the bar.

2. Nike Metcon 5 (and newer models)

A favorite for lifters and CrossFit athletes. Flat, stable, and durable, they’re versatile for both strength training and functional workouts.

3. NoBull Trainers

Minimalist, clean design, with a stable flat sole. Great for deadlifts, squats, and accessory work. Plus, they look sleek enough to wear outside the gym.

4. Converse Chuck Taylors

Yes, the classic Chucks. They’re flat, firm, and inexpensive — which makes them a go-to for deadlifts. Not as supportive as some of the newer tech shoes, but they get the job done.

Do You Need More Than One Pair?

Some women like to have two pairs:

• A raised-heel shoe (like Adidas Powerlift) for squats or Olympic lifts.

• A flat shoe (like Converse or NoBull) for deadlifts and general strength training.

It’s not mandatory, but if you’re serious about lifting, the right tool for the right job can make a difference.

What NOT to Wear for Lifting

🚫 Running shoes: Too cushioned, too unstable. They’ll kill your squat depth and throw off your deadlift.
🚫 Soft sneakers: Anything designed for “comfort” isn’t designed for strength.
🚫 Thick soles: The higher you are off the ground, the more unstable you’ll be under load.

The right shoes won’t magically add 50 lbs to your squat but they will give you the foundation to lift heavier, safer, and with better form.

If you’re already putting in the work in the gym, don’t let something as simple as footwear hold you back. Swap the cushioned sneakers for a solid lifting shoe, and you’ll feel the difference immediately.

Because when your base is strong, the rest of your body can finally perform the way it’s meant to.