Even something as minor as footwear could affect your workout performance. On March 19, 2026, bodybuilding legend Arnold Schwarzenegger broke down how minimalist shoes can improve trap bar deadlift stability and force output.
“Why Less Shoe Might Mean More Muscle
You’ve probably seen someone deadlift in socks and thought it looked strange. Or maybe you’ve been told to ditch your running shoes when you’re lifting weights and wondered if that was actually advice or just gym mythology. It turns out there’s something to it.”
After winning the Mr. Olympia contest seven times, Arnold Schwarzenegger sailed off into retirement. However, he still looks after his fitness beyond the stage. From heart health to longevity goals, he is always after any edge he can get inside the gym. This led him to take a closer look at how footwear can impact progress.
Arnold Schwarzenegger Reveals Minimalist Footwear Can Boost Trap Bar Deadlift Stability and Force
In the newsletter, Schwarzenegger suggested that minimalist footwear led to better stability and force output on the trap bar deadlift compared to traditional athletic shoes.
“Researchers found that training in minimalist footwear (low heel-to-toe drop, wide toe box) improved stability and produced more force in a trap bar deadlift than those wearing standard athletic shoes.”
Scientists measured stability with both types of footwear to determine force generation.
“Scientists ran a randomized crossover trial with athletes testing two footwear conditions: minimalist shoes and regular sports shoes. Each participant completed stability assessments, change-of-direction tests, and a maximal-velocity trap bar deadlift loaded to their own bodyweight.”
“Using force plates — equipment that measures exactly how much force your feet generate and how quickly — they tracked stability across multiple directions and peak force output during the lift. Minimalist shoes provided more overall stability. And for the deadlift, minimalist footwear produced more force and reached peak force faster.”
Schwarzenegger said minimalist footwear creates a layer between the foot and floor, allowing lifers to distribute weight more equally.
“The likely reason comes down to ground contact. A raised heel in a cushioned shoe tilts your body weight forward and creates a layer between your foot and the floor. Well-designed minimalist footwear flattens that out: your foot sits closer to level, your weight distributes more evenly, and the feedback loop between your foot and the ground improves. That connection matters when you’re trying to generate maximum force quickly.”
He believes the differences are noticeable with compound lifts like the deadlift, squat, or Romanian deadlift:
“You’ll likely notice the difference the most on compound lifts where ground contact matters most, such as deadlifts, squats, and Romanian deadlifts.”
Another age-old fitness debate is whether you need a stretching routine. However, Schwarzenegger recently shot this down. He emphasized that resistance training with a full range of motion can adequately stretch the muscles and help with flexibility.
Schwarzenegger continues to offer advice to gymgoers of all skill levels. If you’re after a simple training edge, he pointed out that minimalist footwear can make a significant difference.
RELATED: Arnold Schwarzenegger Shares If Soy Protein is Inferior for Muscle Gains vs Dairy
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