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How Barefoot Training Can Make You Stronger, More Athletic, and Injury-Resistant
It might be surprising in a world full of cushioned trainers, gel inserts, and carbon-plated soles, but one of the best things you can do for your body might be taking off your shoes.
Barefoot training, which involves lifting, running, or moving without traditional footwear, isn't some fleeting TikTok trend. It's a smart, science-backed strategy to improve movement, stability, and long-term joint health. According to MUSC Health, barefoot workouts can increase muscle strength, endurance, stability, and coordination—all while reducing injury risk.
Think of it like this: Your feet are the foundation of every lift, sprint, and jump your body performs. Research suggests that most modern shoes restrict natural motion, weaken stabilizing muscles, and dull the sensory feedback your body uses to stay balanced and aligned. Going barefoot changes that.
In this article, we'll explore the benefits of barefoot training, how to ease into it safely, and how ditching your sneakers could be the game-changer your training has been training involves performing exercises (typically strength, mobility, or bodyweight movements) without traditional shoes. That could mean going completely barefoot or wearing minimalist footwear designed to replicate the barefoot experience: minimal cushioning, zero heel drop, and enough room for your toes to spread out naturally.
You don't need to ditch shoes entirely or go barefoot in every workout. Most barefoot training happens in controlled environments like home gyms, yoga studios, or strength sessions on rubber mats or turf. In these settings, training without shoes can sharpen proprioception (your body's sense of position and movement), strengthen foot and ankle muscles, and build better biomechanics.
'Barefoot training helps you build strength from the ground up,' says certified personal trainer Amanda Dvorak. 'Your feet have muscles that need to be trained just like any other part of your body. When they're stronger and more engaged, your balance, control, and overall force output improve, which carries over to your lifting exercises and athletic movement.'Modern shoes often restrict natural movement and reduce the workload of your feet. Over time, studies suggest this can weaken the small stabilizing muscles in your feet and ankles. Training barefoot reactivates those muscles, helping you build a stronger, more stable foundation for athletic performance.
Training barefoot helps train and strengthen those muscles in your feet and ankles,' says Caine Wilkes, OLY, CNC, an Olympian and certified USA weightlifting coach. 'Better balance and a solid foundation help athletes perform during activities like sprinting, jumping, and more.'
Barefoot training enhances sensory feedback from the ground, which helps you move with greater awareness and precision. This can lead to better balance, improved posture, and cleaner movement patterns, all of which can boost performance and reduce injury risk.
'Shoes can mask poor mechanics,' Dvorak explains. 'When you're barefoot, your body has to stabilize itself, which teaches it better alignment and joint positioning.'
Wilkes adds, 'Your feet can feel the ground, allowing your toes to splay naturally and your feet, ankles, and legs to react naturally as well. This feedback can help you adjust your posture and alignment in real time.'
Without thick midsoles or cushioned soles getting in the way, your feet have direct contact with the ground. This helps with force transfer during lifts, especially deadlifts, squats, and kettlebell work. The result is more efficient movement, increased strength, and reduced injury most common mistake beginners make is not easing into barefoot training. Your feet need time to adapt, especially if you've spent years in padded shoes.
'Most people go too hard too soon,' Dvorak says. 'Their feet aren't used to being unsupported, and they'll get sore if you don't ease in.'
Here's how to slowly transition to barefoot training:
Go barefoot during warmups and at home. Walk around your house without shoes to build tolerance. Try ankle circles, toe mobility drills, or light bodyweight squats.
'Once comfortable, you can incorporate barefoot exercises like squats, lunges, or hip bridges into your warmup,' Wilkes says.
Add light barefoot strength work to your fitness routine. Think goblet squats, kettlebell deadlifts, or hip hinges.
'Slow, controlled strength work like deadlifts, Turkish get-ups, or stability exercises work great barefoot,' says Dvorak. 'You want to focus on form and control.'
Incorporate full barefoot sessions. If you're comfortable, begin training fully barefoot during strength training workouts on safe, stable surfaces. Avoid high-impact movements until your feet are ready.
Keep in mind that not every workout is ideal for barefoot training. Stick to these exercises when starting:
Deadlifts
Kettlebell swings
Goblet or bodyweight squats
Lunges and step-ups
Stability drills (e.g., single-leg balances)
Mobility flows and ground-based core work
'Ground-based lifting such as deadlifts, squats, kettlebell work, and bodyweight movements are great for barefoot training,' says Wilkes. 'Any movements that allow you to feel rooted and balanced work well.'
Avoid jumping into running or plyometrics without months of barefoot prep. 'I wouldn't run on pavement or do plyometrics barefoot until you've built up some strength and tolerance first,' Wilkes cautions.'If you have a history of foot problems, like plantar fasciitis or flat feet, you should talk to a professional before training barefoot,' Wilkes advises. 'If you notice pain in your arches or heels, you're probably pushing too hard and too fast.'
Dvorak adds, 'Anyone with foot injuries, diabetes, or serious balance issues should be cautious. If you feel sharp pain in your feet or knees, or your form breaks down while you're training barefoot, those are signs to scale back or get some guidance.'
Barefoot training isn't a magic fix, but it's one of the simplest, most effective ways to boost balance, increase strength, and move better every day. Start slow, stay consistent, and let your feet do the work. So next time you train, try skipping the sneakers for a bit—you might just uncover a stronger, more athletic version of yourself.
How Barefoot Training Can Make You Stronger, More Athletic, and Injury-Resistant first appeared on Men's Journal on Jun 26, 2025
