7 Best Gym Shoes

How we test gym shoes

Identifying the gym shoes that truly deliver genuine value requires a serious data-driven selection process. That means spending hours of wear testing the shoes for specific workout routines. We also check and analyze the shoe materials and technologies in our lab.

To ensure the 100% objectivity of our assessment, we perform the following:

• Buy the shoes using our own money.
• Make an in-depth review of the shoes that we’ve tested ourselves. We wear the shoes in the gym, and we lift weights, jump rope, squat, and run on the treadmill. Okay, you get the idea: we base all our reviews on the performance tests that include CrossFit workout sessions.
• Finally, we subject the shoes to various lab tests to bring you quantitative and qualitative descriptions of shoes and their features.

In the end, we feature our favorite picks in various categories.

How to choose gym shoes

There are several things you should consider to help you reduce your options and locate the ideal pair of gym shoes for your needs:

1. Type of shoe (cross-training shoe, lifting shoe, etc.)
2. Preferred heel height and heel-to-toe drop
3. Cushioning type and softness
4. Balance of flex and stability
5. Level of breathability
6. Fit of the shoe

Types of gym shoes

The first step is to match your search to the type of training you’ll be doing. Here are the three main types of gym shoes, along with their differentiating features:

• cross-training shoes
• Crossfit shoes
• weightlifting shoes

Cross-training shoes

The most versatile in the bunch, cross-training shoes are designed to be adaptable enough for a wide range of workout types. They provide support and cushioning for various exercises like lifting weights, plyometrics, and running. Most of them can also be worn casually outside the gym.

Cross-training shoes are equipped with:

• shock-absorbing cushioning
• support for side-to-side motions
• flexibility to do lunges and similar moves
• durability for high-intensity workouts
• traction for stability while training

Cross-training shoes include the more niche category of Crossfit shoes.

Crossfit shoes

CrossFit shoes are specifically made to accommodate CrossFit training, which is harder on shoes, focuses a lot on lifting, and includes more abrasive exercises like rope climbs.

Shoes made for Crossfit have very similar features to cross-training shoes, such as:

• flexibility for various exercises
• lateral assistance for side-to-side motions
• sturdy design to handle demanding workouts
• traction to enhance stability for lifting and jumping

But here is what makes Crossfit shoes different:

• less cushioning
• lower heel-to-toe drop (0-5 mm) for a more grounded feel
• added protection for rope climbs

Weightlifting shoes

Weightlifting shoes are made to keep your feet secure and supported when you lift.

They've got the following attributes:

• elevated heel (15-21 mm) for improved squatting depth and form
• strong, non-compressible sole for enhanced power transfer and a stable foundation
• Velcro straps to ensure a snug fit and prevent slippage
• minimal padding to enhance stable bases
• robust design to withstand heavy use

Choose the right heel height and heel drop first

Surprised?

It is so easy to overlook this one but the midsole thickness in the heel is one of the crucial characteristics that can make or break your experience with gym shoes.

Heel height

The heel heights of gym shoes range from absolutely flat to several inches high. Your personal tastes and the kind of training you do will determine the appropriate heel height for you.

Crossfit shoes like Nike Metcons have about 21-22 mm of heel stack.

Heel-to-toe drop (or how flat should your gym shoes be?)

The difference in height between the shoe's heel and forefoot is referred to as the heel-to-toe drop. It has a great impact on the wearer's underfoot experience. Crossfitters will benefit from a 4-6 mm drop as it puts their feet in a flatter position, almost as if it was standing flat on the floor.

A higher heel drop, on the other hand, will add more cushioning under the heel. This will provide better shock absorption on hard landings.

NOTE: Heel drop is NOT the same as heel height

For example, NOBULL Outwork and NOBULL Impact have the same heel-to-toe drop - 4 mm. However, the heel height is different:

The added cushioning in the Trainer+ gives more impact protection for jumps and runs as well as comfort for daily wear.

Cushioning softness in gym shoes

Too firm cushioning can make the shoe feel hard and uncomfortable for jumps and sprints. However, an overly plush midsole can make you feel shaky and unstable for lifting. What's the right balance here?

The optimal cushioning softness will vary depending on your taste and the kind of workouts you intend to do.

For high-impact activities like cardio, you might want thicker and softer cushioning to absorb the impact on landings. In this case, more cushioning also helps to relieve strain on the joints and lowers the risk of injury.

For strength training with weights, you will definitely want to go with firmer midsoles.

Balance of flex and stability

The sole needs to be flexible and adaptable enough to let your feet naturally move. Additionally, it should bend where your foot naturally flexes to give you the best possible mobility and comfort.

Exercises like lunges, squats, and others call for a full range of motion in your feet. This is provided by a flexible sole.

Weightlifting, on the other hand, calls for a stiffer sole. Too much bending will make you feel shaky under heavy loads.

The midsole needs to offer enough support for your feet to shift laterally or alter course. A sturdy midsole can also help prevent ankle injuries by lessening the possibility of your foot moving inward or outward during exercise.

That's why, in top-rated cross-trainers, you often see the following setup:

• firm and stable heel
• supportive sidewalls in the midfoot
• flexible forefoot

We measure all of these parameters in our lab to offer the most in-depth look into each shoe's flexibility and stability levels.

Notice how more flexible shoes also tend to have less torsional rigidity (lateral stability) and stiffer shoes are also torsionally stiffer.

Consider the heel counter too

The portion of the shoe that wraps around the rear of the foot and offers support and stability is known as the heel counter.

You want a strong, well-constructed heel counter that is snug without being too tight. A good heel counter will help avoid ankle injuries and offer a firmer foundation for workouts requiring balance and lateral motions.

We perform a manual test to rate each shoe's heel counter stiffness on a 1-5 scale

Weightlifting shoes have the sturdiest heel counters, followed by Crossfit shoes, and then more minimalist cross-trainers. Here is the list of gym shoes sorted by the stiffness of their heel counters:

Level of breathability

Look for gym shoes with a breathable upper to keep your feet dry and cool while exercising.

For breathability, knit or mesh uppers are fantastic choices because they enable air to flow freely. A permeable upper also helps lessen bacterial growth and reduce foot odor.

To test breathability, we pump smoke into the shoe's upper and check how easily it passes through.

We also back it up by hovering the shoe's half-cut upper over the light to see the most ventilated areas.

Fit of the shoe

A gym shoe's upper should be comfortable on your foot without being too tight. Look for footwear with a wide toe box and sufficient area for your foot to flex freely. The upper should also provide enough support during lateral movements or changes in direction.

The toebox width in training shoes ranges from 90 mm to 100+ mm in the widest part of the forefoot but unlike running shoes or sneakers, they average at 97 mm. Trainers also tend to be less tapered than the other shoe categories (they have a more accommodating rounded toebox shapes).

Here is how different the toebox width can be in different shoes of the same size (men's US 9):

How frequently should you buy new gym shoes?

Gym shoes have different lifespans depending on usage, the intensity of activity, and shoe quality. A reasonable rule of thumb, though, is to switch out your gym shoes every six to twelve months, or if you detect substantial wear and tear, a loss of support, or discomfort.

In our shoe lab, we go hard on gym shoes with our relentless Dremel. Using a sandpaper tip, we drill such high-wear areas as the toebox, the heel padding, and the outsole to see how abrasion-resistant they truly are.

You can see how the two shoes react differently to the exact same Dremel test. One is barely touched while the other is left with a see-through hole!

Sturdy leather uppers of weightlifting shoes obviously top this list.

Can I wear running shoes to the gym?

While gym shoes and running shoes may have a similar appearance, they are made for different forms of activity. We found that about 98% of running shoes do NOT offer the support and stability required for lateral movements or weightlifting because they are designed solely for forward motion.

It is much better (and safer!) to select exercise footwear made specifically for the workout you intend to perform.

The fastest way to explain the difference between the two types of shoes is by showing our lateral stability tests below.

Notice how the training shoe above feels cemented to the floor.

Can I wear my gym shoes outside of the gym?

Yes, as long as they are comfortable and acceptable for the situation, you can wear your gym shoes outside of the gym. Just keep in mind that repeated wear on hard surfaces like concrete will hasten wear and tear.

Some gym shoes might not be appropriate for activities like hiking or trail running. But even that is now being accommodated with trail-ready versions of the Reebok Nano.