Best Weightlifting Shoes in 2023 - USA Weightlifting Team Members’ Top – Garage Strength

Best Weightlifting Shoes in 2023 - USA Weightlifting Team Members’ Top Picks

If you are a weightlifter, powerlifter, or crossfitter, you NEED to have a shoe that is effective for training. Making sure you have the right shoes for lifting is just as important as making sure you have the right lifting belt or the right pre workout. By wearing regular soft-sole sneakers and running shoes, you are just asking for an injury.


Weightlifting shoes have a number of benefits like the ability to improve your range of motion, reduce the risk of injury while lifting, and increasing the amount of weight you lift. Although, there is a sea of shoe makers and brands that are all trying to catch your eye with their “latest new technology”.


Once you start to look past the shoe shine, you’ll find that there are shoes better for different types of lifters and different types of needs. That’s why we are here. In this article, me and some of the other weightlifters here at Garage Strength are going to give you some much needed insight to help you find the best weightlifting shoe for you.

Who Made These Picks?

Although I’m the one putting all the thoughts together into one piece, we have an entire team of olympic weightlifters weighing in on the shoe debate. A couple of notable names that helped make these picks include:


Hayley Reichardt - World medalist, Pan Am Champion, and Senior National Champion


Jake Horst - World team member, Pan Am medalist, and 4X Senior National Champion


Anna McElderry - Former Junior world team member & medalist, former junior Pan Am member and medalist


DJ Shuttlesworth - 2016 U25 94kg Champion, clean and jerks 200kg


So it’s safe to say, the reviews are coming straight from the source. Now let’s take a look at what our team came up with across the board.

Garage Strength’s Top Picks:

TABLE OF CONTENTS
Best Overall Weightlifting Shoe
Best Weightlifting Shoe for Men
Best Weightlifting Shoe for Women
Best Weightlifting Shoes for Beginners
Best Budget Weightlifting Shoe
Best Weightlifting Shoe for Wide Feet
Best Weightlifting Shoe for Narrow Feet
Best Weightlifting Shoe for Flat Feet
Best Weightlifting Shoe for Crossfit
Best Weightlifting Shoe for Powerlifters
How to Find the Right Fit
Benefits of Weightlifting Shoes
When to Use Weightlifting Shoes
Key Takeaways

Best Overall Weightlifting Shoes

Having a well rounded shoe for training and competition is important for any competitive athlete. Even for lifters that are just trying to get more proficient in the movements that they are focusing on. You need something that you can wear everyday but also provides consistent benefits as your training needs change.


A good lifting shoe needs to be durable, functional, and comfortable for training throughout an extended period of time. There are a lot of things that go into a good weightlifting shoe, but for general usage, there is one that stands just a head above everyone else.

Top Pick: Nike Romaleos 4

The weightlifting shoe that our team decided provides the most all around benefit is the Nike Romaleos 4. It’s a great pick for any lifter because of the balanced and stable sole, comfort improvements from previous iterations, and the medium heel height.


This is the current shoe that Hayley Reichardt wears for training and competition. This is also the shoe I recommend for any weightlifter that is looking to get serious about the olympic movements.

This lifting shoe is lighter than most, averaging between 12-13 oz and has an effective heel height of 20mm/0.78”. The heel height is a little lower than some other popular options, but we find it useful for athletes so they aren’t being pushed forward as much during the snatch and clean and jerk.


The Nike Romaleos 4 are very reminiscent of the great Romaleos 2, but may encounter some durability issues with high usage due to the comfortable mesh of the shoe. The slight tradeoff is going to be comfortability for long term durability after a year or so of wear.

Hayley also mentioned that the Nike Romaleos 4 is more comfortable than other shoes she has worn as they did not take as long to break in due to the slightly softer heel.

Pros

  • Lightweight shoe compared to other options
  • Takes less time to break in
  • Comfortable throughout 2-3 hour training sessions
  • Tight fit around mid sole and toes

Cons

  • Narrow toe section can be uncomfortable for wide foot lifters
  • More expensive than most other weightlifting shoes cost
  • Breathable mesh may wear with high usage

Bottom Line

If you are looking to commit to a great fitting shoe that keeps you comfortable but stable, the Nike Romaleos 4 is a great place to start your search. For the higher price point, you may find that the comfort and balance of the shoe are worth it. This shoe is for weightlifters that are looking for a very specific feel and fit that will help them squeeze a few more kilos from their lifts via technique. If you are just starting out your weightlifting journey, you may find more cost effective options that feel fairly similar.

Best Weightlifting Shoes for Men

Picking a weightlifting shoe for guys is pretty easy. You should have a good mix between a strong, well fitting shoe for heavy squats, but provide a heel height that helps athletes that may have a lesser range of motion.

In general, guys are going to be able to produce more power through the heel and have the ability to handle a heavier shoe. They will also want a shoe that is very durable and be able to stand the wear and tear of daily training.

Top Pick: Anta 2

The weightlifting shoes that our team recommends for men are the Anta 2s. These are a staple in the weightlifting community, especially in the Asian regions as you’ll often see most of Team China’s members wearing these shoes.

These are an excellent choice for any male lifter as they help keep you grounded and connected to the ground with their heavier weight compared to some of the new shoes on the market. This may turn off for some light weight lifters, but as you get closer to the heavyweights, you will find them to be a favorite.

The Anta 2s are often compared to the next best of all time compared to the Nike Romaleos 2. The reason they are often compared similarly is because of the quality of the show. The Anta 2s boast last materials, but design options that make them stand out on the platform. What separates the Anta 2s from the Nike Romaleos 2 the most is the heel height. The Anta 2 comes fitted with an awesome effective heel height of 25mm/0.95”.

The heel height is at the top of the spectrum for weightlifting shoes and might be a bit much for lifters with better mobility. This may cause some lifters to drift forward as they bring the knees through before making contact for the clean or the snatch.

Pros

  • High heel height for lifters than lack mobility
  • Made from very durable materials
  • Large variety of styles and designs
  • Reminiscent of the Nike Romaleos 2

Cons

  • Shoe is too heavy for some lifters
  • Narrow fit around the toes
  • Hard to find in US
  • Heel height may cause lifters to drift forward on olympic lifts

Bottom Line

If you are looking for a bull of a shoe that is forgiving to lifters that need a little extra heel height then the Anta 2 is your answer. This shoe may be harder to find and a little more on the expensive side, but the shelf life makes the investment worth it. These are always in the conversation for the top 3 weightlifting shoes for any competitive weightlifter.

Best Weightlifting Shoes for Women

Anna and Hayley have a combined 17 years of experience competing in weightlifting, so they’ve gone through their fair share of weightlifting shoes. Both of them have a very different weightlifting style and strengths that have allowed them to compete internationally. Although, the needs of elite weightlifters may not meet the needs of most women.

Generally speaking, female lifters are going to have an easier time getting into deeper positions and using mobility to their advantage when compared to men. So we need to find a shoe that allows for women to play to their strengths.

Top Pick: Nike Savaleos

The best weightlifting shoe that fits the versatility of different lifting styles and caters to increased mobility is the Nike Savaleos. This shoe is sometimes mentioned as a cross trainer because it is used by so many crossfit athletes.

These shoes are designed to be stable, yet light and flexible to make a comfortable fit throughout an extended workout. Similar to Hayley’s Nike Romaleos 4, Nike has outdone themselves to make another comfortable shoe that makes training less of a chore. The only issue with this is that these may wear faster compared to something heavier like an Anta 2.

The Nike Savaleos will come with only a 15mm/0.59” effective heel height so it is on the lower end of the spectrum for heel heights. This may be beneficial for some lifters as they won’t get pushed too far forward or put too much weight on their toes when doing something like a snatch or clean.

Pros

  • Comfortable shoe with extra support around the heel and tongue
  • Lightweight and flexible shoe compared to other popular options like Reeboks or Antas
  • Lower price compared to other weightlifting shoes but similar quality

Cons

  • Lower heel height for those that may be less mobile
  • Support is secondary to comfort and cushioning
  • Made from less durable materials compared to other popular weightlifting shoes

Bottom Line

The Nike Savaleos provide a good mix of comfort and stability in a lightweight package. Although, with his shoe, Nike has taken the preference of comfort over maximum stability unlike the Romaleos 4. This is a great shoe for someone that wants to train comfortably or train dynamically in other sports such as crossfit.

Best Weightlifting Shoes for Beginners

Beginner weightlifters need a balanced and forgiving lifting shoe that provides support while they establish their technical model. This is a very big ask from anyone, but there are shoes out there that we recommend to beginner weightlifters.

Beginners are also going to need something that is going to last. Entering the world of weightlifting can be expensive and there might be a lot of compiling costs like knee sleeves, wrist wraps, straps, and the recurring thumb tape. Getting lifting shoes that function well for at least 2 years is a good enough time period for new members to figure out what they like and don’t like in a shoe, along with what they need moving forward.

As a beginner, there is no better introductory shoe than the Adidas Powerlift 5. This is a low cost, low maintenance, high quality lifting shoe that is underrated in my opinion. Even though it is named the Adidas Powerlift, this can definitely be used as an olympic weightlifting shoe.

Thes squat shoes actually have a higher effective heel height compared to the NIke Savaleos. The Adidas Powerlift comes in at 15mm/0.60” which is about the same height as the Savaleos but just ever so slightly more.

This is a great squatting shoe and very robust in the construction of the stable heel. As a beginner, you may be a little reckless with your gear so these can definitely take a beating if necessary. You can often find these lifting shoes on sale on some sights and get them for as cheap as $60-$70. Although if you can’t find a sale, they’ll set you back $120 which is on the low end for weightlifting shoes.

Pros

  • Budget-friendly option for new lifters buying their first lifting shoes
  • Durable and stable heal for multipurpose use
  • Wider midsole and toe box

Cons

  • Lower end of heel height compared to other options
  • May be awkward and clunky for lifters with narrow feet
  • Limited sizing options

Bottom Line

What you expect from a weightlifting shoe as a beginner is what you will get from the Adidas Powerlift 5. You will get a simple shoe with a stable heel for a fair price. They might not be the fanciest or have the highest heel, but they will provide a long shelf life and an elevated heel for your competitive lifts.

Best Budget Weightlifting Shoes

Similar to a beginner, this is where you want to get the most bang for your buck…but for the lowest buck. Under $100 you are not going to have many options when it comes to weightlifting shoes.

For under $100 you will have to sacrifice some shoe qualities such as overall durability, support around the ankles and heel, along with some specifics that you would get in a more expensive shoe with raised heel heights.

You would think that we would go with the Adidas Powerlift 5 again for this pick, considering you can find it around $60 online. THat would be with a sale though. If you want weightlifting you can consistently find under $100 and get the job done, it’s going to be the Reebok PR Lifter 2.

The Reebok PR Lifter 2 is going to look almost like a sneaker or a cross training shoe. That’s because it is, just with an elevated heel. Don’t get me wrong, it’s still a lifting shoe, but it’s going to be light like a sneaker. Coming in around 12-13oz, depending on your size, you will get a lot of cross functionality out of this shoe.

As an all-inclusive shoe goes, this is a great starter shoe as well because of the comfortable mesh and standard heel height of 15mm/0.6” like the Adidas Powerlift 5. Because of the slightly rounding heel, you may feel a lesser connection to the ground as you would with a specific weightlifting shoe. This can be cause for concern when attempting heavier attempts in the snatch and clean and jerk.

Pros

  • Very cost effective
  • Great versatility for cross training
  • Comfortable and cushioning mesh

Cons

  • Lower heel height
  • Lightweight shoe may take away connection to the ground
  • Rounded heel may affect pull stability

Bottom Line

This is a budget shoe. Along with the Adidas Powerlift 5, these shoes are made for beginners that do not want to make a serious investment into a show they might not use in a year from now. The Reebok PR Lifter 2 is a great shoe to test the waters of weightlifting shows with a low risk investment.

Best Weightlifting Shoes for Wide Feet

Having a wider foot can have a big effect on how shoe size fits and ultimately what shoes you wear. Since there are a number of different brands that make shoes, each one will fit a little differently. Having a wide foot means that you will have more surface area connected to the ground and won't want a shoe that squishes the sides of your feet.

When the sides of your foot are compressed, this minimizes the amount of your foot that is directly connected to the ground and might throw you off balance. Another definition of having wide feet relates primarily to the toe box.

A shoe with a narrow toe box is going to compress your toes into a closer formation compared to how they usually are. This will also affect your balance and may affect the displacement of weight throughout your feet.

Top Pick: TYR L-1

The recently released TYR L-1 is going to be our pick for the best weightlifting shoe for wide feet. This shoe is almost like an American version of the Anta. It has a lot of similar characteristics such as a heavy profile, higher heel height, and wider toe box.

Coming in around 18-20 oz for most sizes, this is going to keep you firmly planted to the ground. Although it is heavy and stable, it’s not overbearing for lightweight lifters like Hampton Morris. The heel height is also on the higher end of the spectrum coming in around 21mm/0.83”, similar to the commonly worn Reebok Legacy Lifter 3.

Although it’s a relatively newer shoe compared to other brands that have been on the market for a while, it’s had a good reputation so far. Our own Anna McElderry wore these for a few weeks and mentioned that these were a very comfortable shoe throughout her time testing them.

Pros

  • Lots of toes space for wide foot athletes
  • Very comfortable, but also stable
  • Reliable, durable show throughout long training sessions
  • High heel height

Cons

  • Newer than other brands so not much reputation
  • On the heavy side for weightlifting shoes
  • Premium price tag

Bottom Line

This is a new shoe, so it’s going to take some time for people to give a review regarding durability. In all other aspects, the TYR L-1 is a great shoe because of its heavy profile, high heel, and wide toe box for wide-foot lifters. If you’re looking for a new shoe that fits like an Anta 2 and is more readily available, the TYR L-1 should be your pick.

Best Weightlifting Shoes for Narrow Feet

We’ve talked about narrow feet a lot throughout this article and shoes that fit well for narrow feet. But what does that mean? A narrow foot is just a skinnier foot. It means your toes are closer together and you are going to want a show that hugs snuggly around your midsole and toes.

The issue with having narrow feet is that shoes can become loose really quick. You probably have to tie your weightlifting shoes before every training session and look to try and find a good combination of fit and comfort.

The Adidas Adipower series of shoes has been a staple in the weightlifting community since it replaced the 2008 Adidas Adistar weightlifting shoe. The ADipower 3 is the latest edition in Adidas’ weightlifting shoe technology and it once again makes a statement as the best lifting shoe for narrow feet.

This is the top pick shoe for D.J. Shuttleworth, a former U25 National Champion and Garage Strength coach. The Adipower is a lightweight shoe that gets narrow and stays snug around the midsole. This is the area that most people with narrow feet have an issue with regarding shoe fit.

The Adipower 3s are made from a similar durable material as the previous Adipower 2s and they were known for having a multi-year shelf life. Even though they are durable, they stay pretty light at a very reasonable 16-18 oz. They also have an effective heel height of 22mm/0.86”. These are specs you would often see in heavier and wider weightlifting shoes like Reeboks or TYR L-1’s. Although, Adidas has outdone themselves in putting this powerful package into such a narrow shoe.

Pros

  • Balanced shoe for lifters with narrow feet
  • High heel height similar to heavier shoes
  • Lightweight shoe for quality and durability

Cons

  • Does not have a wide midsole
  • Premium price tag

Bottom Line

If you have narrow feet and want to stay well connected to the ground, you need to go with these. These are easily obtainable online for a higher price, but having the right fit is that important. These shoes will not loosen up on your foot while giving you a good heel height for squatting and cleans.

Best Weightlifting Shoes for Flat Feet

Flat feet are not very athletic…said every doctor ever. It’s a good thing that there is equipment and outfitting options that can make up for where our body lacks. Having flat feet can affect our speed and explosive ability. Having a shoe that can fix that issue can be a life saver for someone that wants to try weightlifting and getting into athletic movements.

The best shoe for flat foot listers is the Reebok Legacy Lifter 3. This shoe is on the heavier side and has a higher heel than a lot of shoes, but that exudes comfort. The Reebok Legacy Lifter 3 is very comparable to the TYR L-1.

It has a rugged and strong construction and easily lasts lifters 18 months of heavy lifts. Although these shoes run a little big, they make up for it with their stability in the sole. These are a great pick for lifters with flat feet because although they are heavy, they help maintain a stable and grounded connection to the floor.

The Reebok Legacy Lifter 3s are also a wider shoe, so the lifters flat feet will often have wider feet. With this combo, the Reebok Legacy Lifter creates an awesome support system boasting an 18-20 oz profile while maintaining a 22mm/0.86” heel height.

Pros

  • Stable midsole for lifters with flat feet
  • Higher heel height than most other shoes
  • Wider and heavy profile to maximize ground connection

Cons

  • Sizes run a little big
  • Strap may loosen and wear after frequent usage
  • Heavy shoe may feel bulky to some lifters

Bottom Line

Overall, the Reebok Legacy Lifter 3 is a good weightlifting shoe. It feels a little bulkier than some others on this list, but it definitely is a good pick for people that have flat and wide feet. This shoe is also known to be an overall great squatting shoe and will help with proper positioning through its 22mm heel height.

Best Weightlifting Shoes for Snatch

The snatch requires you to be fast, coordinated, and well balanced with a large load overhead. If I could give the award to the best shoe for snatching, it would go to the Nie Romaleos 2s. Unfortunately, those are no longer produced and the Romaleos 4s are not the same shoe.

When you’re looking for a good shoe in the snatch, you are looking for something that can handle a lot of force, but allow you to move quickly to a planted position.

The shoe you want to get better in the snatch, is the INOV-8 Fastlift 380. There’s a reason why INOV-8 named them the Fastlifts. It’s because they only weigh 11-14 oz The super lightweight profile of the INOV-8 Fastlift 380 gives lifters a unique dynamix experience as they move the weight overhead.

Instead of having to stomp the shoes on the platform like you would a heavier shoe, the INOV-8 Fastlifts can give lifters the advantage of snappier movements and foot placements. Even with the lighter profile, they still provide a heel height of 22mm /0.86” so they can definitely help with getting you into better positions.

They have a more neutral feel to them, so tightening them isn’t hard to manage. For wider foot lifters, these might squeeze a little until broken in. Overall the INOV-8 Fastlift 380s do a really good job of meshing lightweight performance into a rugged weightlifting shoe.

Pros

  • Very lightweight
  • Higher heel height similar to TYR and Reebok
  • Mobile and flexible shoe good for olympic lifts

Cons

  • Neutral shoe profile can be tighter for wide feet
  • Lighter shoe can feel unstable for some lifters

Bottom Line

This is a great shoe for Olympic weightlifting. Especially one that is on the lighter side and will allow for snappier actions with the feet. ALthough some may lack the feeling of connection to the ground, this lightweight shoe still packs a high heel height into a sleek and comfortable package.

Best Weightlifting Shoe for Clean and Jerk

You need to be sturdy for the clean and jerk. Similar to the snatch, you need to have a good connection to the ground through the first pull and into the dip of the jerk. Having a shoe that feels good in the pull off the ground is important in the fact that it sets up the entire lift.

This is where you would want to use something with a very stiff heel like a shoe with a wooden heel. A plastic heel is fine, but it is not as dense and hard as wood, so you may feel the pull a little better using something more rigid. You also want to have a show that fits really well so you don’t have to worry about slipping and sliding in a split jerk.

Top Pick: Velaasa Strake

The Velaasa Strake is our top pick for the best weightlifting shoes for clean and jerk. With Hayley being a world bronze medalist in the clean and jerk, you know we relied on her opinion for this. The Velaasa Strake is what she liked using the most for clean and jerk because of how it felt in the pull.

The wooden heel piece comes in handy to make sure that there is no sinking into the shoe throughout the initial pull. The Velaasa comes with a 22m/0.86” heel like many of the shoes on this list, so it is consistent with the benefits of a lot of the shoes.

The Velaasa Strake is going to be the shoe for lifters that prefer a very tight and stiff shoe. The downside to this is that it sometimes makes it uncomfortable to train in. Hayley mentioned that there were times where she would finish a 2 hour training session and be glad to be finished. Not because of the workout, but because of the Velaasa Strake’s aggressive fit.

Pros

  • Stiff wooden heels for a high-powered pull and stable plant
  • Tight fitting shoe
  • Minimal sinking into the shoe during jerks

Cons

  • Quality control / durability issues reported
  • Fit might be too tight for some athletes making lifting uncomfortable

Bottom Line

The Velaasa is a good shoe, but for a lifter specifically looking to get a better feeling in their pulls of the floor. There are more comfortable options for the same price and heel height, but if you want a show that will keep you planted very well, the Velaasa will get the job done.

Benefits of Weightlifting Shoes

The benefits of weightlifting shoes are going to provide athletes with the confidence to reach for long term success. At this point in the game, if you want to be competitive in olympic weightlifting, it’s almost impossible to make it far without wearing weightlifting shoes that have an elevated heel.

Even athletes with the best mobility and speed like the Chinese team use weightlifting shoes, so it would be ignorant to think you can compete at the best of your ability without them. Below are just a few of the benefits that you can obtain from using weightlifting shoes.

Improved Range of Motion

As a weightlifter, you need to get into very deep squat positions as you do snatches and clean and jerks. In this squat position, you need to keep a very vertical and rigid torso. With everyone having different levels of hip and ankle mobility, weightlifting shoes will improve your range of motion due to the elevated heels.

When you increase the heel height, you allow athletes to compensate for the physiologic limitations of ankle dorsiflexion. Some athletes will need a higher heel higher than others so this is something to look at when selecting the weightlifting shoes you want to commit to.

Injury Prevention

When you’re doing Olympic weightlifting, you need to have a stable base. You cannot be off balance or have a rounded portion of your sole that can cause you to roll when your feet land. This is why you will see all weightlifting shoes with a strictly flat sole.

This is why it’s not ideal to wear running shoes with a soft and absorbing sole when you perform olympic lifts. With shoes that use a soft sole, you are more likely to have unwanted foot movement when you plant your feet in the snatch or clean and jerk. In the case you do not want to wear a specific shoe made for olympic weightlifting, I recommend you get a good pair of cross trainers with a sturdy and raised heel.

You can check out options like NOBULL Trainers or Reebok Nano X3s if you need to start your search for cross training shoes.

Efficient Power Production

When you use a shoe with a stiff sole, you are less likely to sink into it as you put more pressure through your feet. This is why many lifting shoes will provide the benefit of making your pulls, squats, and jerks more efficient as they won’t absorb the force like a sneaker will. A stiff sole will allow for efficient and quick power transfer through the ground.

Reduces Barrier of Entry into Strength Sports

This ties into the rest of the benefits that we listed, especially that of improving range of motion. A lot of athletes that consider doing weightlifting and decide not to do often don’t think they have the mobility for the sport. WHen you use a pair of shoes specific for weightlifting, you are able to hit new positions that you may not have been able to hit previously due to the elevated heel. This will reduce the initial work you have to do to get started doing technique work in the sport.

When to Use Weightlifting Shoes

There’s a time and place for everything, especially when it comes to using gear in weightlifting. Shoes are no exception because there are exercises you should definitely wear weightlifting shoes for to improve technique while reducing the chance for injury.

Training

In training, you should wear weightlifting shoes for your competition lifts such as snatch and clean and jerk. With the fact that you will most likely be wearing the shoes on competition day, you need to get used to consistently training and hitting positions in the shoes.

You should also wear the shoes during squats and variations where you need to be connected to the ground like jerks from blocks or different types of pulls. If you are doing simple accessories like tricep pull down or curls, you don’t need to be wearing lifters. But when it comes to compound movements, you should keep your lifting shoes on.

Competition

You’re definitely going to need your lifting shoes when it comes to competing on any platform. Regardless of if you are in a powerlifting meet, cross fit competition, or a weightlifting meet. You will want to wear special shoes while you lift on the stage. Just remember that you want shoes specific to what you are doing. Weightlifting will have the same shoes all day. Crossfit is more catered toward cross training shoes. Then you will probably only wear weightlifting shoes during squats for a powerlifting meet.

Key Takeaways

There are two general things that you should take into consideration when looking for a weightlifting shoe. The first is the sport you choose. If you are doing crossfit or powerlifting, you may not need an aggressive heel, but still need some kind of squat shoes. When it comes to weightlifting, you may want to look a little more closely into the details of how lifting shoes feel for you. Then that second thing is going to be your own anatomy. Ask yourself a few questions. Do you have flat feet? Do you have narrow feet? Do you have wide feet? Do you want to have heavier or lighter shoes?

Finding the right lifting shoe can seem impossible with the amount of options that are currently available. Start with your basic needs and work from the top down to prioritize what you want out of a shoe. The shoe is only going to be as effective as its fit. Make sure to find a shoe that shits well, isn’t too big or too small, and something you can spend an hour or two in while you train.

Weightlifting shoes are essential for anyone doing olympic weightlifting, just like chalk or lifting tape. So take the time and do your due diligence before investing in what you will be training multiple times a week.

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