Choosing the Right Footwear for Functional Fitness Training
At Unique Performance Coaching and specifically the UPC Club, functional fitness is at the heart of how we train. Functional fitness focuses on movement patterns that transfer directly to everyday life, such as squats, lunges, hinges, pushes, pulls, and carries.
To perform these movements well, and to get the most out of your training, footwear matters more than many people realise.
The right shoes can improve stability, comfort, and confidence, while the wrong ones can make training feel harder than it needs to be.
Below is a simple breakdown of the main footwear options we see used in functional fitness, and when each might be appropriate.
1. Cross-Training Shoes
For most people, this should be the first and most important option.
Cross-training shoes are designed to handle a variety of movements, making them ideal for functional fitness. They typically feature a flat, stable sole, good grip, and enough structure to support lifting while still being comfortable for conditioning work.
They offer a good balance between:
Stability for strength exercises
Comfort for general training
Durability for regular use
If you’re starting out, or training in a mixed environment that includes strength and conditioning, a solid cross-training shoe is usually the best place to begin.
2. Weightlifting Shoes
If your training involves a strong focus on heavy squats or Olympic lifting, weightlifting shoes can be a worthwhile investment.
These shoes have:
A raised heel to support ankle mobility
A firm, stable sole for lifting
A rigid structure to improve force transfer
They are excellent for specific strength sessions but are not designed for general conditioning or mixed workouts. For most people, these are a second purchase rather than a starting point.
3. Minimalist Shoes
Minimalist shoes offer a more natural feel and place the foot closer to the ground. They tend to have minimal padding and a flexible sole, which can help improve balance and foot awareness.
Some people find these beneficial for certain aspects of functional training, particularly once they have built good movement mechanics and foot strength.
However, they are not essential and are best introduced gradually if chosen. Comfort, control, and confidence should always come first.
Which Option Is Best for You?
There is no single “perfect” shoe for everyone.
At UPC, we recommend starting by considering your budget and your current training needs. As a minimum, a good-quality cross-training shoe is usually the best first step so start there.
Before buying:
Check sizing guides and reviews
Look for comfort and stability over appearance
Consider outlet stores or mailing lists for discounts
As training progresses, some people choose to add weightlifting shoes for strength-focused sessions, and others experiment with minimalist footwear once they have built solid foundations.
Ask Questions and Use the Community
If you’re unsure what’s right for you, ask your coaching team. You’re also part of a wider community, and learning from others’ experience can be incredibly helpful.
Footwear should support your training, not complicate it.
Choose what helps you move well, train confidently, and stay consistent.
Not PArt of UPC? Ready to Take the Next Step?
At Unique Performance Coaching, we believe progress isn’t about motivation spikes or perfect weeks. It’s about showing up, doing the work, and staying consistent, no matter the time of year.
If you’re looking for structured training, clear guidance, and support that helps you move forward long term, the UPC Club is built for exactly that.
👉 Find out more about joining the UPC Club:
Train online:
https://www.uniqueperformancecoaching.co.uk/upc-club-online
Train in Sunderland:
https://www.uniqueperformancecoaching.co.uk/upc-club