What socks should you wear to the gym? Ankle vs crew, by workout
Ankle or crew socks for the gym? A simple guide by workout, from running and HIIT to deadlifts and spin, plus what fabric to look for.
Most people put more thought into their shoes than their socks. But your socks decide whether your feet stay dry, whether you get rubbing, and in some workouts whether your shins come out scraped.
The quick rule: ankle socks for most training, crew socks for deadlifts and high-tops. Here's the detail.
By workout
| Workout | Best sock | Why |
|---|---|---|
| Treadmill and running | Ankle | Light, cool, sits cleanly in running shoes |
| HIIT and classes | Ankle | Lots of movement, you want it low and snug so it doesn't slip |
| Spin and cycling | Ankle | Keeps feet cool on long efforts |
| Machines and dumbbells | Either | Personal preference |
| Deadlifts and cleans | Crew | Protects your shins from the bar |
| Box jumps | Crew | A little shin protection for when you clip the box |
| High-top or lifting shoes | Crew | Taller than the shoe, so no rubbing at the collar |
Why crew socks for deadlifts
During a deadlift, the barbell travels up close to your shins. The knurling (the rough grip pattern on the bar) can scrape skin, and plenty of lifters have the marks to prove it. A crew sock puts a layer of fabric between bar and shin. It's the same reason you'll see lifters in long socks at any powerlifting meet.
Our Crew Sock sits comfortably up the shin and is one size fits most (roughly AU men's 6 to 12, women's 7 to 13).
Why ankle socks for everything else
For running, classes and general training, a low ankle sock keeps things cool and light. The key is that it actually stays put. A no-show sock that slides into your shoe mid-burpee is worse than useless, and leaves your heel open to rubbing. We've covered that in why ankle socks slip off.
The Ankle Hugger is our low-cut bamboo sock, made for exactly this kind of everyday training.
What to look for in any gym sock
- Moisture-wicking fibre. Sweaty feet slide, rub and blister. See best socks for sweaty feet.
- Snug fit, no bunching. Loose fabric under your foot moves with every step and rubs.
- Smooth toe seam. Especially for running and jumping.
- Holds up to washing. Gym socks get washed a lot. Cold wash and line dry to keep the fibre soft and the elastic firm (care guide).
- Enough pairs. One pair per session, plus spares. Our guide on how many pairs of socks you need has the maths.
Don't forget your grip
If sweat running down your arms makes dumbbells and bars slippery, a wristband is a cheap fix. Our Wristy is a soft bamboo sweatband that catches sweat before it reaches your hand. More on that in do sweatbands actually work.
The easy gym bag setup
- 2 pairs of ankle socks (one on, one spare)
- 1 pair of crew socks for lifting days
- 1 wristband
- A dry pair of socks for the trip home
Simple, and your feet will thank you.
