The Best Shoes for a Rowing Machine
The honest answer is that there is no dedicated rowing shoe to chase. What actually matters is a flat, firm sole and a secure fit, and you very likely already own a pair that does the job. Here is what to look for, and when socks or bare feet are the better call.
The short version
You do not need dedicated rowing shoes. The best shoe for a rower is one you probably already own: a flat, firm trainer that holds your foot securely and does not have a thick, soft heel. Keep the cushioned running shoes for running. And if you would rather skip shoes altogether, thick socks or bare feet on the foot straps are fine for most people.
Start here
Do you even need special shoes?
The short answer is no. Rowing is done sitting down with your feet held in place by adjustable straps, so a rower asks far less of your shoes than running or lifting does. There is no impact, no side to side movement, and your feet barely leave the footplates. So there is no such thing as a required rowing shoe, and you certainly do not need to spend money on one. What you actually want is a shoe that lets you drive hard through your heels and stays put while you do it.
The one habit worth dropping is rowing in soft, heavily cushioned running shoes. A thick, springy sole squashes down under the leg drive and soaks up power that should go into the stroke, and it can leave your footing feeling vague. For a rower you want the opposite of a plush road shoe: something flat and stable.
What matters
What to look for in a rowing shoe
If you are picking out a pair to keep by the machine, four things matter. None of them are fancy, and a basic gym trainer already ticks most of the boxes.
A flat, firm sole
This is the one that counts. Power on a rower starts with your legs pushing into the footplates, and a firm sole sends that drive straight into the machine instead of swallowing it. A soft heel that compresses wastes effort and makes the catch feel mushy. Look for a sole that sits low and flat, the kind you find on gym trainers, weightlifting shoes, or plain canvas shoes. Flat skate shoes work for the same reason.
A secure fit
Your feet sit in straps across the ball of the foot, and your heels lift a little at the catch. A shoe that holds your midfoot and heel keeps everything lined up so you are not sliding around inside it. Laces you can cinch down beat shoes you simply slide on. If your heel pops loose or your foot rolls, you lose a bit of power and a bit of comfort.
Light and breathable
You are not carrying any weight, so heft barely matters, but a lighter shoe with a breathable upper is just more pleasant for a sweaty session. A mesh upper keeps your feet cooler. This one is about comfort rather than performance, so there is no need to overthink it.
Not too much cushioning
It sounds backwards after years of being sold padding, but for rowing you want a stable platform, not a soft one. Thick, squishy midsoles flex and compress under the leg drive and leave your footing feeling unsteady. A thinner, firmer sole gives you a solid base to push from. This is exactly why dedicated running shoes are the wrong tool here.
Put simply, the best rowing shoe is flat, firm, snug, and light. A plain pair of cross trainers, or even canvas sneakers, fits the job better than your cushioned road shoes ever will.
Shoes or not
Shoes, socks, or bare feet
Because the straps do the work of holding your feet down, plenty of people skip shoes altogether. Here is how the three options stack up.
Shoes
Shoes give you the firmest, most consistent platform and the best heel support, which matters more the harder and longer you row. For intervals or long pieces, a flat firm shoe is the safe choice. As a bonus, it keeps the footplates a little cleaner too.
Socks
Rowing in socks is comfortable and quiet, and it works well for easy or moderate sessions. Grippy socks, the ones with rubber dots on the sole, stop your foot sliding on the plate. Plain socks can feel a touch slippery, so pull the straps a notch tighter.
Bare feet
Bare feet are fine for short, light rows, and many people like the direct feel of the plate. The downsides are sweat, the odd pinch from the strap across the top of the foot, and less heel support on hard efforts. If the strap digs in, a pair of socks usually sorts it out.
So if you are training hard, wear a flat firm shoe. If you are rowing easy at home and prefer the feel, socks or bare feet are perfectly good. There is no wrong answer for casual use, so go with whatever feels secure and comfortable.
The other gear question
Do you need gloves?
Gloves are optional, and most people do not bother with them, but they solve two real problems: grip when your hands get sweaty, and blisters or calluses from the handle.
The handle on most rowers has a textured grip that can rub the soft skin at the base of your fingers, especially when you are new and holding on too tightly. If you are getting sore spots or tearing skin, lightweight gym gloves, or even cycling gloves, take the pressure off. They also help you keep hold once your palms turn damp.
That said, the better fix over time is technique. A relaxed grip, with the handle resting in your fingers rather than crushed in your fists, causes far fewer blisters than any glove. Most people find that once their hands toughen up over a few weeks, and once they stop squeezing so hard, the blisters fade and the gloves end up in a drawer. If you want them for the early days or for long sessions, they are cheap and they work. A bit of chalk or some grip tape on the handle is another option if you do not like the feel of gloves.
Before the footwear
Still shopping for a rower?
If you have landed here before buying the machine itself, that is the bigger decision by far. Start with our main guide to the best rowing machines for home, which scores and ranks the top picks across the brands worth considering. If price is the deciding factor, the best budget rowing machines round up quiet, sturdy options that do not cost much. And if you are completely new to rowing, the best rowing machines for beginners points you to the easiest models to learn on.
Quick questions
FAQ
Do I need special shoes for a rowing machine?
Can I use running shoes on a rowing machine?
Is it fine to row barefoot or in socks?
Do I need gloves for rowing?
What kind of shoe is best for a rowing machine?
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