We spent 8.3 hours reading reviews from experts and users. In summary, this is what training geeks think:

8 reasons to buy

  • A majority of consumers raved about the overall comfort provided by the Nike Romaleos 3.
  • The heel was deemed sturdy and offered great support during heavy lifts, deadlifts, squats, said droves of weightlifters.
  • Many users were delighted that the trainer ran true to size and width.
    The lightweight and breathable construction of the shoe gained a lot of positive feedback from gym-goers.
  • Numerous buyers found the merchandise to be aesthetically pleasing.
  • The fact that this model came with two insoles: a soft one that gives more comfort, and a firm one that enhances steadiness, was greatly appreciated by a good number of purchasers.
  • Various testers praised the cushioned collar because it helped keep the ankle supported and securely in place.
  • The midfoot strap was just the right length and worked well in keeping the foot locked down, according to several reviewers.
  • More than a few training enthusiasts liked the flexible forefoot because it allowed them to perform other exercises without having to change footwear.

13 reasons not to buy

  • A lot of owners complained that the tongue construction on the Nike Romaleos 3 was very flimsy because it quickly tore off with just a few days or weeks of use.
  • The narrow forefoot dismayed many wearers because it prevented them from properly spreading their toes and in some instances resulted in the sides of the upper ripping open while lifting weights.
  • A significant number of critics griped that the sole peeled away from various areas of the underside after only a few weeks of regular wear.
  • The laces were another point of dissatisfaction for numerous shoppers because they constantly got caught in the hook-and-loop strap causing them to get frayed.
  • Numerous issues with the strap contraption were cited by plenty of folks: the seatbelt-like material used, the plastic buckle easily broke, and the hook-and-loop mechanism detached which rendered the strap closure useless.
  • The Solar Red colorway disappointed a myriad of naysayers who claimed that this was a neon pink shade, not bright red.
  • Budget-conscious individuals perceived this product expensive given its poor quality.
  • Multiple users who thought that the footgear was true to size ranted that with regular use, the upper material stretched out and loosened the fit too much.
  • A small number of consumers were unhappy that they needed to break in the trainer.
  • The outsole at the forefoot section was too thin and flexible for a minority of weight trainers; it made them feel unstable because it tended to tip forward.
  • Persons with flat feet criticized the arch support on the insoles, they felt like they were too high and hard, kind of like stepping on a golf ball while wearing this pair.
  • A few testers wished that the trainer had two straps for better support.
  • The merchandise was not breathable and developed an unpleasant smell, reported one commenter.

Bottom line

The Nike Romaleos 3 received a lot of flak for its quality issues. Some of the major complaints included the flimsy tongue that easily tore off, the frayed laces, the unreliable buckle of the hook-and-loop strap. The narrow fit also irked a lot of weightlifters who had their pair ripped open while training. On the other hand, those who were able to get the right size were singing praises because the heel was very stable, especially during heavy lifts. The flexible forefoot also allowed them to use the footgear for other workouts. In the end, though there were structural mishaps, many were still satisfied with how the product improved their weight training game.


  • Use


    Shoes with optimum cushioning, lateral support, and flexibility for daily workouts and studio sessions. See workout shoes


    Versatile, low-profile shoes for constantly varied exercises including plyometrics, sprinting, weightlifting, and rope climbing. See CrossFit shoes


    Heavy-duty shoes with a wedge and an elevated heel that create a sturdy platform and promote ankle mobility. See weightlifting shoes


    Shoes for daily wear that ensure a smooth walking gait cycle. Check out walking shoes

  • Arch support


    For people with normal pronation. Also provide support for high-arched feet with underpronation (excessive outward rolling of the foot). See neutral training shoes


    For people with low-arched or flat feet and moderate overpronation (excessive inward rolling of the foot). See stability training shoes

    Motion control

    Shoes feature stabilizing technologies for people with severe overpronation. See motion control training shoes

    Good to know

    Stability and motion control add-ons are uncommon for workout shoes and are never present in CrossFit or weightlifting footwear. They are mostly found in walking shoes where the gait is easier to correct.

  • Price
  • Weight
    Men: 14.4oz
    Women: 12.3oz


    Training footwear typically weighs between 200g and 300g per shoe to accommodate agile workouts. Minimalist trainers go as low as 150g, while weightlifting shoes can go as high as 500g.

  • Heel to toe drop
    Men: 20mm
    Women: 20mm
  • Width
    Men: Normal
    Women: Normal
  • Release date
    Jan 2017
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Expert Reviews

Experts are training geeks, who post reviews at youtube, directly at RunRepeat or at their own websites. Each expert is categorized from level 1 to level 5 based on expertise. See stats on expert reviews and how we calculate scores here.

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89 / 100 based on 25 expert reviews

  • 97 / 100 | As Many Reviews As Possible

    The Nike Romaleo 3 are my favourite weightlifting shoes at the moment because they are the most well-rounded weightlifting shoes that I've used in the past 5 years.

  • 95 / 100 | As Many Reviews As Possible

    For CrossFitters, Romaleos 3 are a no-brainer; but for everyone else, you might want to check your options first.

  • 90 / 100 | Garage Gym Reviews

    They are the greatest weightlifting shoe that can also be used for things other than weightlifting.

  • 90 / 100 | FloElite

    The Nike Romaleos 3 are great weightlifting shoes, built from the ground up for the sport of weightlifting.

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Updates to Nike Romaleos 3

  • The Nike Romaleos 3 follows the footsteps of its predecessor, the Romaleos 2, as weightlifting footgear. However, it has been updated to sport a more flexible forefoot than the older version so as to accommodate dynamic movements during non-weightlifting exercises.
  • Another striking difference is the strap. The Romaleos 2 features two, somewhat thin straps, while the Romaleos 3 only utilizes one, but it is wider, thereby encompassing a larger area.
  • The new model also has more vents at the vamp. This allows for proper air circulation to prevent the inside from getting uncomfortably hot.
  • The other new addition is the use of Flywire cables. These strings become taut when the laces are cinched, thereby enhancing the locked-down fit.
  • The Romaleos 3 still comes with two types of insoles. The soft insert adds comfort while the hard one amplifies stability.

Nike Romaleos 3 size and fit

The Nike Romaleos 3 caters to male and female athletes. It is obtainable in US sizes 3.5 to 15 for men, and 5 to 16.5 for women, with half and full sizes in between. For the width, both are only available in a standard profile, D - Medium for men, and B - Medium for women. The lacing structure allows users to tighten or loosen the midfoot fit while the midfoot strap enhances the locked-down feel of the upper. Also, the synthetic leather material used on the upper contributes to its snug fit.


The outsole of the Romaleos 3 is made from rubber. This compound is engineered to be hardwearing and provides grip on flat surfaces. The forefoot section is thin and flexible to support natural foot bending while walking or performing other activities.

The outsole also features a honeycomb tread pattern. At the heel section, there are noticeable holes that act like suction cups that heighten the feeling of being planted when lifting weights.


The rubber outsole also serves as the Nike Romaleos 3’s midsole. The type of rubber used is firm, thus, it is not designed to provide cushioning. Instead, the trainer comes with two interchangeable insoles. One of the insoles is softer than the other and aims to cushion foot landings. On the other hand, the firmer insert heightens the support that keeps the foot steady during lifting and squatting.

The footwear has a 20-mm offset which is represented by the pronounced heel made of the honeycomb thermoplastic polyurethane plate (TPU). This element is made from the combination of soft silicone and hard plastic, rendering durability and steadiness. The hallowed out construction keeps the weight of the shoe down. The height of the heel reduces the stress on the Achilles tendon, thus allowing wearers to squat deeper without straining the tendon and the knee.

The flared out design of the heel structure gives the shoe a wide base. This contributes to the overall stability of the footwear, especially when lifting heavy.


The Nike Romaleos 3 features a low-cut construction. The collar sits just below the ankle, allowing it to move freely, but still provide support to keep it steady during various movements.

A synthetic leather material gives the trainer its snug fit and structure. Underneath it is a mesh lining that helps to keep the interior fresh. The inside is lined with a smooth fabric that aims to deliver a comfortable surrounding.

A rubber overlay forms a cup under the heel area. This structure holds the rearfoot steady, preventing it from sliding out of place while training.

For ventilation, there are vents on the vamp section. There are also perforations on the top of the tongue and at the medial side of the midfoot, aiding in aerating the foot chamber.

The footgear employs a traditional lace-up closure that gives users the ability to customize the tightness or looseness of the fit. There are six pairs of eyelets on the Romaleos 3, though most people don’t use the last pair unless they want the collar to hug the ankle completely. The laces also received an update. They now have metal aglets instead of plastic, which protect the ends better and lessens the chance of fraying.

The second and third eyelets from the top have the Flywire technology integrated into them. These cables were developed by Nike to add support to the upper without increasing the weight of the shoe. When the laces are cinched, the Flywire strings become taut, thereby enhancing the hold of the upper to the foot.

Also found on the midfoot is the single, wide hook-and-loop strap. The material used on this is similar to the ones used in seatbelts. Like seatbelts, the strap secures the foot, preventing slippage and injuries. The midfoot overlay adds to the lateral support offered by the strap.

The tongue of this model is thin and unpadded but still serves to protect the instep against the pressure created by the laces. Garterized straps attach on either side of the tongue, connecting it to the inside of the footwear. This construction keeps the tongue in place but still accommodate different foot shapes coming in or out. The collar, on the other hand, is lightly padded. The plushness of this area not only heightens the comfort provided by the shoe but also contributes to locking the foot down. The tongue has perforations while the collar is covered in mesh, increasing the cooling factor offered by the footwear.

Nike fans will be delighted to see that the brand name and the iconic Swoosh logo are prominent in this pair of weight training shoes. The Swoosh appears on the outsole, the vamp, the medial quarter, and the insole. As for the Nike name, it is placed on the strap and the tongue, along with the model name.

Nike Romaleos Viking Quest

The Nike Romaleos 3 Viking Quest sports a tough Nordic look. The upper features the Ridgerock hue which is a rich dark brown color. The strap and trimmings come in anthracite or metallic gray color. The color of the insole has also been made to match the outside tones. This battlefield-ready style aims to help set the mood and keep you amped during rigorous workout sessions.

Nike Romaleos Americana

The other limited edition release is the Nike Romaleos Americana. As the name implies, it pays homage to the American flag. The footwear uses a vibrant combination of team red, white, and gym blue coloration for the upper. The medial overlay is also covered in five-pointed stars, completing The Stars and Stripes look. The insole has also been updated and is embellished with white and blue stripes. Wearing this pair will surely leave you feeling patriotic.

Nike Romaleos Freedom

Another variant that aims to represent the United States of America is the Nike Romaleos 3 Freedom. It bears the red and blue colors, but they are deeper and darker in comparison to the color scheme of the Americana. Instead of white, Nike used a gold colorway on it. The blue shade is used on the tongue, the heel, and the rearfoot, while the red hue is utilized on the forefoot and the outsole. The gold is used on the strap, the buckle and the midfoot overlay, the Flywire cables, the outline of the Swoosh logo, and the Nike brand and model name on the tongue. Completing the look of Freedom are the laces that bear the red, white, and blue colorways — reminiscent of the American flag.

Nike Romaleos XD

Even though it seems like Nike has put a laughing smiley face next to the shoe’s name, it is, in fact, a new iteration of the trainer. Released in January 2019, it refreshes the model by adding several new color options in classic, reserved hues:

  • Black/Black/Metallic Bomber Grey
  • Wolf Grey/Black/Cool Grey
  • White/Metallic Platinum

Apart from the new palette, the XD trainer also adds padding in the tongue and beefs up the medial strap. These alterations contribute to the cushioning in the upper unit to keep the athlete more comfortable and secure inside the footwear.