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
Shoes for daily wear that ensure a smooth walking gait cycle. Check out walking shoes
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
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.
WeightMen: 14.4ozWomen: 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 dropMen: 20mmWomen: 20mm
WidthMen: NormalWomen: Normal
Release dateJan 2017
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.
Are you an expert? Apply to contribute here.
89 / 100 based on 25 expert reviews
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.
For CrossFitters, Romaleos 3 are a no-brainer; but for everyone else, you might want to check your options first.
They are the greatest weightlifting shoe that can also be used for things other than weightlifting.
The Nike Romaleos 3 are great weightlifting shoes, built from the ground up for the sport of weightlifting.
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.