Don’t Ditch Your Gym Shoes Just Yet—But Barefoot Training Might Have Real

Before you start undressing at the gym, consider this: working out with less on your feet—not necessarily less on your body—might actually improve your performance.

You might’ve noticed people lifting weights or posting TikToks while barefoot. This trend isn’t just a quirky post-pandemic habit. According to many podiatrists, fitness experts, and orthopedic surgeons, there are solid reasons to go shoeless during exercise.

“Going barefoot can enhance your balance, coordination, and mobility,” says Nick Clayton of the National Strength and Conditioning Association. “It also gives your nervous system direct feedback, activating muscles and improving core stability. That leads to better strength and support through your legs, from ankles up to your back.”

Better Body Awareness and Stability

Exercising barefoot (or in socks if you’re in public spaces) helps your feet fully connect with the ground, which supports proper movement and alignment.

“Stimulating the nerves in your feet increases your awareness of how you’re stepping and standing,” says Dr. Emily Splichal, a functional podiatrist. “That awareness influences your overall posture and motion.”

Trainer Lacee Lazoff adds that removing your shoes may reveal hidden imbalances.

“Something might feel fine in shoes—but barefoot, you might notice misalignments in your hips, knees, or ankles.”

Greater stability through your feet also means greater core control, which can help you lift heavier weights safely, according to Splichal.

Improved Flexibility and Range of Motion

Going barefoot may also boost your flexibility, especially as you age.

“It increases movement in the ankle and foot joints,” says Dr. Gregory Alvarez from Foot and Foot Centers of America. “This helps with flexibility and smooth movement, which is especially useful for women seeking more fluid motion during daily activities or workouts.”

Lower Risk of Certain Injuries

Training without shoes could also reduce strain on your body over time.

“It promotes natural alignment starting at the feet,” says Alvarez, “which may improve posture, reduce back pain, and make your overall movement more efficient.”

However, doctors caution against jumping straight into barefoot training too quickly. Without gradually easing into it, you might risk injury.

“After Born to Run came out, I treated many patients who hurt themselves diving into barefoot running too soon,” says Dr. Gennady Kolodenker, a pediatric podiatrist in California.
Common injuries include stress fractures, plantar fasciitis, and Achilles tendinitis—all caused by pushing too hard without building strength slowly.

When to Put the Shoes Back On

While barefoot training is often safe for basic strength workouts, heavier lifting requires support.

“If you’re lifting more than your body weight, you need proper shoes with sturdy soles,” says coach and author Mark Rippetoe. “They give better balance and consistency.”

And if you’re exercising outdoors? Keep your shoes on to avoid sharp objects or debris that can cause injuries.