Why My Studio is a Chunky-Shoe-Free Zone (and How Minimalist Training Benefits You)
If you've been training with me for a while, you know that my studio is a chunky/outside shoe-free zone. Why? Because when it comes to strength training, those thick, cushioned soles simply aren’t helping you maximize your workouts.
There’s a huge trend around chunky sneakers with heavy padding—perfectly fine for running or casual wear, but less ideal for working out. When you’re lifting or doing functional movements, the last thing you want is a barrier between your feet and the floor. I’ve found that minimalist shoes, or even training barefoot or in socks, can make a world of difference in balance, stability, and strength. So, here’s a breakdown of why I’m such a strong advocate for training without traditional footwear.
The Science Behind Barefoot Training
1. Why Thick Soles Aren't Effective for Lifting
One major issue with thick soles is that they disconnect you from the ground, limiting your ability to “feel” and connect with the surface beneath you. While this isn’t an issue for walking or running, it can be a big problem during strength workouts. Lack of grounding impacts your balance and stability, and it can even create energy leaks, making it harder to maintain strength through lifts. (Lieberman et al., 2010)
2. Natural Foot Mechanics Matter
Our feet are naturally built to be flexible, stable, and in close contact with the ground. Traditional footwear, with its heavy cushioning and narrow designs, restricts the foot's natural ability to splay and move. By training barefoot, you allow your feet to engage and flex, restoring this natural function. (Perry et al., 2008)
3. Strength and Stability
When your feet are in contact with the ground, they send sensory feedback that helps you adjust and stabilize. This proprioceptive feedback is essential for better coordination, improved balance, and increased stability, especially during dynamic movements like lunges or squats. Training barefoot (or with minimalist shoes) lets you fully tap into this sensory connection. (Ridge et al., 2013)
4. Enhanced Movement Patterns and Stronger Feet
Training without chunky shoes helps reinforce better movement patterns, leading to stronger feet over time. Strengthening your foot muscles isn’t just about foot health—it’s about creating a solid foundation for the entire body. Barefoot training can improve your form in exercises like squats and deadlifts by encouraging a more natural, efficient movement. (Warburton et al., 2001)
Benefits of Minimalist Shoes
1. Protection without the Chunk
If going completely barefoot isn’t practical, minimalist shoes offer an excellent alternative. Unlike traditional trainers, minimalist shoes have a low heel-to-toe drop, wider toe box, and more flexible soles, allowing for that close-to-the-ground feel without compromising protection. For shoes, I personally use and recommend Vivobarefoot, but other brands also make great minimalist options. [NOTE: I contacted Vivobarefoot to get this affiliate link because I love them so much. And yes, if you purchase from this link or the ad below, it does also give me a tiny kickback - it's a win-win for all parties]
I also love Pedestal Footwear - these are more like socks with grippy bottoms. I interchange between these and the Vivo's depending on my mood and/or workout. This link is not an affiliate, but starting November 2024, all clients who start or renew a 6 or 12-month contract with me will receive a pair as a gift.
2. Versatile for Any Workout
Minimalist shoes are versatile enough to work across a range of activities—from heavy lifting and mobility work to balance training and functional exercises. They adapt to your body’s natural movements, enhancing your workout experience.
3. Better Connection and Stability
Minimalist shoes help you feel more connected, stable, and grounded. Because of this closer connection, you’ll notice improved stability and even a strength boost since your feet can properly grip and root into the floor. That stability allows for better energy transfer during lifts, making every rep count.
Ready to Give It a Try?
If you're ready to kick off the shoes altogether OR upgrade from just wearing socks —reach out. I'm here to guide you through a safe and gradual transition.
Plus, I'm offering a free pair of Pedestal Footwear with any 6-month or 1-year contract renewal or new signup.
Training barefoot or in minimalist shoes isn’t just a trend; it’s a way to take your workouts to the next level by maximizing your connection with the ground, boosting stability, and enhancing strength. Give it a try, and see how grounded training can change your workout experience.