Are Compression Socks Effective for Weightlifting and Strength Training?

Are Compression Socks Effective for Weightlifting and Strength Training?

Interest has been steadily growing in compression gear within the fitness community. In fact, compression is now widely used by runners and for recovery. However, many fitness enthusiasts have the same question: Can you lift weights in compression socks? The answer is a resounding yes! 

Compression socks for strength training are already popular. However, if you’re interested in weightlifting compression socks, it’s important to recognize several key benefits such as: 

  • Improved circulation 

  • Extra support

  • Enhanced stability

  • Faster recovery

Why Lifting Requires the Right Gear—Including Socks

Performing a compound lift requires proper support and stability. Without it, you won’t be able to keep neuromuscular control, along with the higher level of coordination necessary for lifting. Whichever pair of socks you select will have a big impact on your foot positioning, grip, and posture. 

You might usually choose to wear a pair of generic gym socks due to their comfort and support but wearing compression socks while working out will also give you these things. Additionally, compression provides a boost in recovery, reduces muscle fatigue, and improves blood flow. In other words, they offer the best of both worlds. 

How Compression Socks Work During Workouts

There are two types of compression socks you can choose: targeted or graduated. Targeted compression goes after specific areas such as your ankle or calf. Graduated compression, meanwhile, refers to having the highest amount of pressure placed on your ankles, followed by a gradual decrease in pressure as it moves up your leg. 

Whichever type you select, it’ll enhance circulation and improve blood flow to your working muscles. In a nutshell, compression places external pressure on your leg, which compresses veins and helps your blood flow up toward your heart. This has many benefits, including: 

  • Minimizes swelling

  • Reduces muscle soreness

  • Increases oxygen delivery to muscles

Furthermore, while you’re doing heavy lifts, your body will also eliminate metabolic waste products. The previously mentioned oxygen delivery also spreads out to your body tissues. 

Another noteworthy benefit of wearing compression lifting socks is that they’ll reduce muscle oscillation, also known as vibration. By providing stabilization, it’ll be easy to maintain proper muscle alignment. As an added bonus, it’ll also reduce the amount of energy you must expend to control oscillations. 

Benefits of Compression Socks for Strength Training

Wearing compression socks while you do strength training is a good way to lift for longer without hurting your feet and legs. Although most weightlifters focus on their arm muscles and core, it’s wise to take steps to protect your entire body. 

Additional benefits of compression socks include: 

  • Enhanced Circulation – Better circulation keeps your muscles warmer, which may prevent injury. It also delays fatigue, which can help power you through a weightlifting competition. 


  • Improved Stability and Posture – Compression includes arch support, ankle alignment, and calf engagement, all of which lead to better posture and boosted stability. 


  • Injury Prevention – Another fantastic benefit of wearing targeted compression socks is that they’ll help you reduce your risk of suffering from plantar fasciitis, Achilles strain, and shin splints. This one fact alone makes it a wise idea for weightlifters to wear compression. 


  • Faster Recovery – Wearing compression speeds up recovery by reducing lactic acid buildup. Furthermore, they can greatly reduce post-lift swelling by supporting your legs and boosting circulation. 

A meta-analysis of 23 peer-reviewed studies found that compression socks work especially well for the recovery process. In fact, participants received the biggest boost to their eventual recovery when they wore targeted compression socks while performing resistance training exercises, including deadlifts and bench presses. 

Even if you do happen to injure yourself while lifting, they still offer a lot of support, as reported by one happy customer: 

“This is the second order I have placed for these socks! I love them and they have been amazing support after I broke my foot!!!!”

Another customer mentioned how much they help reduce foot swelling: 

“My feet swell a bit in the hot weather and these little socks provide an amazing amount of compression. I love them under my Crocs to keep my feet comfy.”  

Also, this 5-star review shows the importance of wearing compression if your feet normally hurt: 

“I admit I was skeptical that I was buying simply socks.. no bells and whistles, just socks. I was quite pleasantly surprised at the end of day 1 that my feet weren’t hurting nearly as bad as they usually do and it just kept getting better.” 

Compression Socks vs. Regular Workout Socks

The differences between compression socks and regular workout socks help prove that investing in compression is the best way to protect your body while weightlifting. 

First off, there are several differences in how they fit and feel. For instance, they fit more tightly on your feet, which helps prevent blisters. Plus, they have anatomically designed compression zones that provide comfort in just the right spots. Once you add on their material advantages, including the fact that they are durable, breathable, and moisture-wicking, it becomes easy to understand why wearing compression socks are your best bet. 

Keep in mind that no pair of workout socks with arch support can offer the same level of support as compression does. Other things that make compression socks stand apart from regular workout socks including their greater longevity and performance over time. Additionally, they offer a level of calf and arch support that simply cannot be found in typical athletic or cotton socks, which offers the following benefits: 

  • Reduces discomfort and pain

  • Boosts blow flow 

  • Reduces risk of injury

  • Faster recovery process 

  • Reduces muscle fatigue  

  • Provides shin splint relief 

  • Offers relief from strains and calf cramps 

  • Improves athletic performance 

As you can see, the answer to “can you exercise in compression socks” is that not only can you, but you should wear compression socks the next time you weightlift. 

When to Wear Compression Socks at the Gym

Now that you know how beneficial compression socks can be, let’s take a closer look at exactly when you should put them on.

  • During Weightlifting – Whether you’re doing squats, deadlifts, or Olympic lifts, you’ll feel better during and after your workout if you wear targeted compression socks. You’ll receive much-needed muscle support during strength training. 


  • Post-Lift Recovery – Keep your compression socks on when your workout is done, and you’ll receive several helpful benefits such as reduced inflammation, reduced fatigue, and reduced muscle soreness. Even better, this will help you recover more quickly and get back in the gym! 


  • Rest Days – Another prime time to wear targeted compression socks is on your rest days. This process will help you reduce swelling, along with helping you recover faster from muscle soreness. 

It’s also a good idea to wear compression on your leg days and upper body days. When you’re working on your legs, be sure to incorporate lower reps and heavy weights. For your upper body, you’ll want to focus on specific muscle groups such as shoulders, arms, back, and chest. Compression can reduce fatigue during lifting sessions and provide foot and ankle stability in the gym.  

Are There Gender-Specific Options for Weightlifters?

Your best socks for working out will vary, depending on your specific gender. That’s because there are anatomical differences in men’s vs. women’s compression needs. Regardless of the differences, though, everyone should wear compression for muscle recovery. 


  • Muscle Distribution – Men generally have more pronounced muscle groups in their calves and thighs, so it’s vital for men to have even more compression support for their legs. 


  • Sizing – Women’s performance compression socks need to be designed for smaller feet and may also use a sheerer fabric. Men’s performance compression, on the other hand, needs to be a longer length and a wider calf circumference. 


For example, TRUEENERGY® offers an extensive line of compression socks, and we’ve created specific lines for women and men. When it comes to lifting weights, you’ll most likely want to wear either Men’s Compression Performance Calf Socks or something similar from the Women’s Collection. 

Performance Compression for Weightlifters 

In addition to offering superior comfort, performance compression socks support strength training through enhanced blood flow, muscle stability, and recovery. In fact, they offer high value for your performance and injury recovery. Regular workout socks simply can’t compete. Therefore, you can either feel better faster, or you can deal with the chafing, blisters, and foot discomfort that accompany regular socks. 

Something to keep in mind is that the socks you wear on your feet are just as important as programming or keeping good form. After all, if you wear regular workout socks, you’ll end up more fatigued and with more muscle soreness. As a result, you won’t be able to workout as often, which will have a negative impact on your goals. Therefore, always keep in mind that yes, you can work out in compression socks, and doing so will help you out a lot. 

Whether you're crushing PRs or just starting your strength journey, don’t overlook your socks. Explore TRUEENERGY® targeted compression socks with our proprietary Tru-X® Technology and infrared energy, and you’ll be able to lift with more confidence, support, and power.  

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