The Incredible Benefits of Barefoot Workouts

Closeup of man grabing kettlebell during home barefoot workout exercisesThe craziest thing occurred to me as soon as on a walking. It was a good one—about 8 miles roundtrip, with a lot of elevation gain. I increased simply great, even getting random logs and rocks to bring along the method to contribute to the experience (and strength). However on the descent, about a mile in, my left quad began constraining. I altered how I strolled, I took rests, I strolled more gradually, I attempted putting more focus on my hips and glutes, however absolutely nothing worked. The cramp was frustrating and worsening by the minute.

So I took my shoes off. When I state shoes, I suggest my Vibram Fivefingers. If you don’t understand, these are ultra-minimalist shoes with specific slots for each toe. They enable your toes to spread out and your feet to feel the ground and whatever on it. They’re about as “barefoot” as you can get without in fact being barefoot. And yet, when I took my shoes off and put bare foot to ground, the cramp went away. Within a minute, it was gone, never ever to return. I flew down the mountain, feeling much faster, fresher, and lighter than ever. The truth that I was currently in Vibram Fivefingers, which approximate the biomechanics of the barefoot experience about in addition to anything out there, recommends that there was something else going on. It recommends there is something extremely unique about being barefoot.

I have long promoted going barefoot as much as possible. I’ve composed post after post on the subject. The easy truth is that the stiff shoes with pronounced heels and thick soles that don’t let you feel anything below you we use today are evolutionary aberrations. They are completely unique inputs that our bodies haven’t adjusted to. Barefoot is how we’re born and, for 10s of thousands, how we invested our days. You aren’t odd for going barefoot. Everybody else is odd—on an evolutionary timescale—for using thick shoes.

For my cash, it’s likewise the very best method to train. Barefoot exercises supply a host of advantages:

Enhanced proprioception

Proprioception is our subconscious physical awareness of our location in area. Proprioception enables us to move along a narrow course without touching the toxin oak that threatens both flanks. It’s how we understand where we are, where our body parts are and how they communicate with our instant environments. Somebody with excellent proprioception will have the ability to move fluidly through the world and make the micro-adjustments essential to prevent injuries and carry out at a greater level.

Proprioception depends upon sensory information can be found in from all angles. We don’t purposely analyze it; our brains accept inbound details from nerves and eyes and other sensory organs, then analyze the information and relay relay that info to our periphery. All of it occurs in a blink of an eye. And we can manage a great deal of information, so the more information, the much better.

Eliminating your shoes and going barefoot supplies another layer of proprioceptive info for our brains to procedure and make use of. The foot is covered with nerve endings—countless them—which can discover the foot’s put on the ground, the texture of the ground, the slope, the slipperiness, in addition to the condition of our musculature in the foot. All that information can make our proprioceptive awareness much better. In truth, if you’re not barefoot, you’re cutting off a whole line of info.


Much better balance

Now, balancing. may feel more difficult in the beginning due to the fact that you in fact need to trigger the muscles in your feet and lower legs. Stabilizing on bare feet is various from stabilizing in a shoe. The shoe offers a little “shelf” on which to sit. And if you’ve been using shoes all your life, stabilizing in bare feet may feel odd. Lots of people discover that stabilizing on bare feet makes your lower legs extremely worn out. Your calves, your ankles, your anterior tibialis all needs to work to keep you upright and well balanced. You might ache the next day. You might feel the burn immediately.

However here’s the important things: This is training. It being tough is the whole point. Stabilizing ends up being an entire body workout, and, like all other workouts, ultimately it stops feeling so tough and begins sensation a lot easier—which indicates you’re getting more powerful. So simply press through the pain and understand that you’re advancing.

Barefoot balance transfers over to shod balance. Shod balance does not transfer as well to barefoot balance.

Stronger feet

The foot contains dozens of muscles, most of which lie dormant inside shoes. They go slack, they get weak, they aren’t engaged, just like your arm atrophies when you wear a cast for a month. Lifting in a shoe is fine but you’re leaving a lot of potential on the table. Now, this isn’t about hypertrophy of the foot muscles. Don’t expect visible “gains” down there. But you can expect a stronger, more resilient foot that can handle long walks or even runs with regular barefoot exercise. You can also expect fewer foot problems, like plantar fasciitis, provided you ease into your barefoot workouts and don’t go too hard, too quickly.

Better ankle stability

There was an older study, done 20-30 years ago that looked at the optimal way to tape ankles for ankle stability in athletes. It had an ankle taping group and a high top group, and then there was the control group. The control group was used as the ideal. The optimum. The baseline for ankle stability. Could the ankle tape or the high tops compare to the industry standard?

The industry standard was, of course, bare feet. No shoes at all turned out to be the most stable of all. But, see, the researchers assumed that everyone has to wear shoes of some sort. Right? I mean, you can’t possibly exercise or exert yourself without foot protection.


Even recently, a study found that barefoot athletes had the best ankle stability of all athletes. There’s simply no comparison.

Primal Connection

Planting bare feet to earth connects you to something deeper and larger than yourself. Something older. I don’t care if this sounds hokey to you. It’s true.

Wearing the fancy sneakers in the air conditioned gym with CNN playing on the TV and top 40 hits on the speakers can’t compare. Not even if it’s a hardcore place with iron clanging and bumper plates dropping and chalk dust clouds in the air and horsemats on the ground does the gym experience compare with planting foot to raw earth. Fusing with the source of all life, going back to the place where we all began. You can go home again if you just take off your shoes and move through space and time with great intent and precision.

You’ll feel it if you try it. And guess what: there’s even a study for this.

10 experienced lifters deadlifted for 4 sets of 4 reps in both shod and unshod conditions. Although being barefoot made no difference when it came to some of the performance measures, barefoot lifting did improve the rate of force development. The difference wasn’t massive, but it was there. Barefoot lifters were able to develop more force more quickly than when they were wearing shoes, suggesting that there is a “disconnect” between the shod foot and the ground that must be surmounted before force can develop. Barefoot lifters didn’t have that disconnect; they were connected from the get-go.


This is still a theoretical effect, but proponents of the “grounding theory” say that connecting to the earth with bare feet (or through leather/animal skins/any other conductive material) helps fight inflammation by allowing our bodies to absorb electrons from the earth. Researchers in Poland conceptualize grounding as a “universal regulating factor in Nature,” the “normal” baseline condition of life on earth—connection to the ground and its supply of electrons—from which prolonged separation allows disease to manifest.

I’m not sure of all that. It sounds nice, and it sounds somewhat plausible in a wild, New Agey kind of way. But my experience on the hike with the cramps makes me give more credence to it. Maybe it’s not “grounding.” Maybe there’s something else going on. All I understand is what happened to me was quite remarkable.

Barefoot workouts are one of the most powerful tools in your arsenal. They make exercise feel more real. They make exercise safer and more effective. And they make exercise more of a way to connect with your surroundings, the world, the universe, and your place in it all.

Do you workout in bare feet? What’s your favorite part of barefoot workouts?

Let me know down below, and thanks for reading!


About the Author

Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books too, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimum wellness, Mark launched Primal Kitchen, a genuine-food business that produces Primal/paleo, keto, and Whole30-friendly cooking area staples.

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Jobber Wiki author Frank Long contributed to this report.