Do Your Shoes Match Your Training? Here’s Why It Matters—But Not in the Way You Think

At Ardent Performance, we’re all about helping you train with purpose, move well, and build strength for life. And sometimes, the small details—like the shoes you wear—can make a noticeable difference in how you feel and perform.

But let’s be clear: you do not need “perfect” gear to show up and benefit from your hard work. You’re always welcome here, no matter what’s on your feet. This blog is simply here to help you understand how shoes can support your goals and how small shifts (if you choose to make them) can enhance your training experience.

Running Shoes vs. Training Shoes: What’s the Difference?

Why it matters: Running shoes are designed for forward motion and shock absorption. They typically have a cushioned sole and a heel lift, which is great for walking, jogging, or running.

Training shoes (often called cross-trainers or lifters) are built for stability, multi-directional movement, and lifting. Their flatter base offers more connection to the ground, especially during squats, deadlifts, or lunges.

What the research says: Lifting in softer, cushioned shoes can reduce stability and power output. A flatter, firmer base often helps improve form and control.

Takeaway: If your focus is strength or stability work, trying a flatter training shoe might help you feel more grounded, but it’s not a must to get started.

A Stable Base Can Boost Strength & Confidence

Why it matters: When your feet feel supported, you will generate more power and can move with confidence. Now your lifts feel stronger and more controlled.

What the research says: Shoes that minimize wobble and provide a solid base improve balance and increase the efficiency of power transfer during strength training.

Takeaway: Want to experiment with a flatter shoe or even barefoot training (when appropriate)? Give it a try and see how it feels—but if you’re most comfortable in your go-to sneakers, that’s okay too.

Foot Mechanics Impact the Whole Body

Why it matters: Your feet are the foundation of movement. How they interact with the ground can influence your ankles, knees, hips, and posture—especially when you're under load with dumbbells, kettlebells, or the bar.

What the research says: Supportive, well-matched shoes can reduce joint strain and support better long-term function.

Takeaway: If you notice aches or instability during workouts, exploring different shoe styles may offer more support and ease, but this is all about finding what works for you.

It’s About Feeling Strong, Not Looking the Part

Why it matters: Confidence in the gym comes from how your body FEELS—not what you wear. The right shoes can help you feel more connected to your movements, but they don’t define your ability or commitment.

What the research says: Ground contact and stability improve proprioception—your body’s awareness in space—which supports more intentional, efficient movement.

Takeaway: If switching up shoes makes your lifts feel more dialed in, great! If not, that’s okay too. Keep showing up, keep moving, and stay curious.

What We Recommend at Ardent Performance

We believe in progress over perfection, and that includes footwear.

Here's a simple guide:

✅ Flat-soled training shoes – helpful for strength days, circuits, and lifting movements

✅ Running/walking shoes – great for cardio, light conditioning, and everyday comfort

✅ Barefoot/minimalist (as appropriate) – useful for body awareness or specific mobility work

Not sure what’s best for you? Ask a coach—we’ll guide you based on your goals, movements, and comfort.

Final Thoughts

Shoes don’t make or break your workout, but they can enhance it. Understanding what you’re wearing and why is a small step that can lead to stronger lifts, better posture, and more confidence over time.

At Ardent, we’re here to help you feel strong, grounded, and supported—whatever gear you’re in. Because progress isn’t about being perfect—it’s about being intentional.

💥 Curious about how your shoes might be affecting your lifts? Chat with a coach, test things out, and keep moving forward—one step and one rep at a time.