The Surprising Benefits of Lifting Weights in Socks, Backed by a Physical Therapist

If you've ever noticed people lifting weights in their socks at the gym, you might have wondered if they simply forgot their shoes or if there’s more to it. According to experts, lifting weights shoeless isn’t just a quirky trend; it offers real benefits for strength, balance, and overall performance.

While going barefoot (or just in socks) at the gym has sometimes been labeled as risky, physical therapist Tyler Nightingale, DPT, from Bespoke Treatments in New York City, explains that with the right approach, it could be a game-changer for your workouts.

Benefits of Lifting Weights in Your Socks

1. Increased Foot Strength

Your feet contain 20 muscles that play crucial roles in standing, walking, and supporting movement. However, traditional gym shoes often limit the engagement of these muscles.

“A lot of times, wearing a shoe will decrease the activity of these muscles with no relevant upside other than shock absorption, which is important for some activities,” Nightingale says.

Lifting weights in socks helps activate these foot muscles, enhancing strength and stability from the ground up. A study published in Gait & Posture in September 2015 supports this, noting that habitual shoe use can alter foot mechanics and structure.

2. Improved Balance

Stronger foot muscles lead to better balance a benefit that becomes increasingly important with age. According to the Centers for Disease Control and Prevention (CDC), improved balance can reduce the risk of falls, a major concern for older adults.

Barefoot training increases sensory feedback from the ground, helping your brain and body maintain balance more effectively.

3. Stronger Lifts

When lifting heavy weights, especially during compound movements like squats and deadlifts, feeling grounded is key. Lifting in socks provides a closer connection to the floor, allowing for better muscle engagement.

“Your brain gets better sensory feedback from the floor via your foot,” Nightingale explains. This heightened feedback can enhance movement quality and may even help you break through a weightlifting plateau.

Is Barefoot Training Safe for Everyone?

While lifting weights in socks has clear benefits, it's not for everyone. Nightingale advises some people to keep their shoes on during workouts, including:

• Those with low bone mineral density, such as individuals with osteopenia or osteoporosis

• Anyone recovering from a lower-limb fracture

Additionally, consider the type of exercise you're doing. Plyometric exercises or workouts involving high-impact movements are better suited for supportive footwear.

When training outdoors or on hard surfaces, keep shoes on to avoid injury from debris. If you're on hardwood floors, removing socks may prevent slipping.

How to Transition to Barefoot Training Safely

If you’re ready to give lifting in socks a try, it's important to transition gradually to avoid injury:

1. Start Slowly

• Devote five minutes of your training session to barefoot exercises.

• Increase this time by five minutes each week until your entire workout is done shoeless.

2. Consider Minimalist Shoes

• If jumping straight to socks feels intimidating, try barefoot lifting shoes. These provide protection while still allowing your feet to grip the floor and engage properly.

3. Focus on Time, Not Weight

• When transitioning, focus on gradually increasing the time you spend barefoot rather than altering the weight you lift.

"Even if it doesn't feel like you need it, giving your feet enough time to adapt is crucial," Nightingale advises.

The Bottom Line

Lifting weights in socks can strengthen your feet, enhance balance, and improve your lifting performance. While it’s not suitable for everyone or every exercise, easing into barefoot training thoughtfully can unlock new potential in your strength routine.

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