7 Best Gym Shoes in 2024
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If you take your workouts seriously, you simply cannot afford to compromise when it comes to your gym shoes. Wearing the wrong shoes not only impedes your performance but also increases your chance of injury.
You need a gym shoe that’s targeted to the type of workout routine you’ll be doing.
Having tested gym shoes from a dozen acclaimed brands, we are here to help you pick the perfect pair for whatever workout routines you have on your calendar. Check out our top picks in seven different categories.
How we test training 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 analyse 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 favourite picks in various categories.
Best gym shoes overall
What makes it the best?
Balancing comfort and support exceptionally well is the Reebok Nano X4, making it our ultimate gym shoe among trainers we tried and lab-tested. It delivers high performance across the board and seamlessly transitions from lifting to HIIT workouts. Wrapping up a pleasant experience is the immensely breathable Flexweave upper.
On foot, the shoe gives a good feel of the ground for agility and delivers impact protection for repetitive jumps. Our cut-in-half shoe reveals a softer cushioning under the heel for gentler and pain-free landings—its 27.0 HA durometer reading is 10.0% softer than the main midsole.
The Nano X4 empowered us to tackle any workout, from static lifts to dynamic lunges and burpees, with unparalleled freedom of movement and secure foot containment. Flexible and stiff in the right places, it conforms to natural foot movement while providing essential stability. Lab tests confirmed its impressive stiffness, scoring 4/5 for both heel counter and torsional rigidity.
Keeping intense sessions more bearable is the well-ventilated upper that scored a well-deserved 4/5 on our breathability test. Our feet always remained dry even after heated indoor sessions, ensuring a comfortable and enjoyable workout.
However, its versatility means it lacks the extra support needed for Olympic lifting and more serious running. Those in niche training should invest in more supportive shoes for their sport.
Pros
- Fantastic wear resistance
- Great balance of cushioning and stability
- Feels grounded and supportive
- Secure foot lockdown
- A fully-gusseted tongue (finally)
- Nice breathability
- Lighter than the X3
- Great grip on gym floors
Cons
- Not for heavy lifting
- Not for wide feet
Best gym shoes for HIIT
What makes it the best?
As its name suggests, we felt free to move, bend, and twist our feet during our workouts with the Nike Free Metcon 6. It’s impressively lightweight and flexible, giving us the agility to perform various exercises effortlessly. Backed up by lab tests, it’s our best gym shoe for HIIT.
From planks to lunges, Free Metcon 6 flowed seamlessly with our natural foot flexions. Our bend test reveals it's mind-blowingly 76.9% more flexible than average, making it the most malleable training shoe in our catalogue! We have room to bend liberally because of the deep cutouts throughout the outsole. It’s no surprise we felt very versatile in this trainer.
Even for movements and stretches that require twisting the feet, Free Metcon 6 showed no resistance. In our manual assessment, we awarded it a low torsional rigidity score of 2/5. Despite this, we still felt planted to the ground due to the shoe’s expansive 113.9/94.4 mm midsole.
When moving to cardio routines, we felt quick on our feet thanks to its barely there 9.7 oz (274g) weight, 10.5% below average. We jumped and did burpees effortlessly and when workouts got too intense, we were ultimately refreshed by its exceptional ventilation.
However, because of its grounded platform, we don’t recommend this shoe for cardio and high-impact sessions. These types of programmes require more cushioning for comfort.
Pros
- Fantastic breathability
- Very light on foot (lighter than average too)
- Better cushioned for HIIT
- Most flexible cross-trainer ever
- Excellent stability for moderate weightlifting
- Sock-like fit in a bootie upper
- Very spacious toebox
- True to size
Cons
- NOT for rope climbs (lacks protection)
- Can be hard to put on (narrow opening)
Best gym shoes for Crossfit
What makes it the best?
We tested the best gym shoes in and out of the lab and found Nike Metcon 9 the best for CrossFit. We repeated bursts of lifts, squats, and jumps AMRAP (as many rounds as possible). Metcon 9 powered through with its supportive base, flexible structure, and reliable traction.
Among all our WOD exercises, we’re most confident in weightlifting. From split jerks to snatches, Metcon's wide and sturdy base keeps us planted to the ground. Upon checking with our calliper, we have a vast 116.9/95.0 mm platform. This large contact area with the surface stabilises our form. Our toes can splay naturally, while the raised sidewalls ensure stability. We can’t help but notice the extra support given by the non-compressible Hyperlift under the heel — giving us the balance we need for all types of lifts.
Metcon 9 shows it's versatile enough as we feel comfortable and stable during box jumps, wall balls, lunges, and other plyometrics. It also delivers excellent traction on our rope climbs and sprints around the box. We remain in control since the midsole is unresisting. Our bend test confirms it’s 15.0% more flexible than the average trainer.
The padded upper feels protective and soft to the touch. Yet, unfortunately, it feels too stuffy for humid indoor sessions. Metcon 9 works best in cool weather.
Pros
- Exceptionally stable for weightlifting
- One of the most durable cross-trainers
- The best shoe for rope climbs
- Reliable foot containment
- Very comfortable in-shoe feel
- Nice grip on gym floors
- Accommodates wide feet (finally!)
- Surprisingly flexible
Cons
- Heavier than average (and previous Metcons)
- Not great for cardio workouts and rope jumps
- So-so breathability
Best gym shoes for weightlifting
What makes it the best?
Out of all the gym shoes that we worked out in, it was the Romaleos 4 from Nike that helped us the most during weightlifting. It had quite a supportive fit care of the thick tongue and its two-strap design. This shoe also had a wide base that surely helped with stability. We were also impressed by the stiffness of the heel counter, making it quite effective in locking down the rear foot.
Compared to the 5.6 mm average, the padding in the tongue of the Romaleos 4 is a bit thicker at 7.4 mm. Together with the two in the midfoot, the thick tongue contributed to a comfortably snug fit.
Our calliper measurements in the lab revealed that the midsole platform is 111.5 mm wide at the forefoot while it is 91.3 mm wide at the heel. Given these figures, the Romaleos 4’s midsole is therefore 4.4 mm and 4.2 mm wider than average.
The heel counter felt quite dependable no matter how heavy the plates that we cleaned and jerked with. We did a manual assessment on it in the lab through squeezing, and the heel counter easily got a perfect 5 for stiffness.
We were a bit disappointed with the results of our smoke test for breathability. We saw how challenging it was for smoke to pass through the upper material. Hence, this shoe only got a 2 out of 5 for ventilation.
Pros
- Phenomenal stability
- Sturdy platform and sole
- Better lockdown with two straps
- Comfortable for a lifting shoe
- True to size
- Efficient traction
- Appealing looks
Cons
- Upper lacks durability
- Not for narrow ankles
- Not breathable
Best gym shoes for cardio workouts
What makes it the best?
From top to bottom, the Nike Air Zoom TR 1 proves it's the perfect cardio gym shoe. From its structured upper to its explosive and cushioned midsole to its grippy base, it ensures we perform our heart-pumping exercises with control and ease. Even our lab couldn’t deny its solid energy return.
At its core is a vibrant midsole featuring an Air Zoom unit for strong and consistent responsiveness. The stack is a healthy mix of comfort and ground feel, incorporating a bouncy foam for added fun. Our durometer readings indicate that it's 26.3% softer than average, ensuring a cushioned experience during high-impact jumps.
The outsole gripped slippery gym floors impressively well, with our durometer revealing that the rubber is 8.8% softer and therefore stickier, than average. The stiff heel adds a hint of stability, leading to safe and controlled movements for burpees, lunges, and other lateral movements.
Meanwhile, the toebox of the Air Zoom TR 1 impressively earned a perfect score for its resistance to damage during our Dremel test. However, it prioritises durability over breathability, resulting in limited airflow. The shoe felt like a sauna so we couldn’t wait to take it off. We recommend considering another option for training in warmer conditions.
Pros
- Dependable bite on gym floors
- Pretty durable toebox
- Good impact protection
- Nice lateral stability
- Secure heel hold
- Smooth heel-to-toe transitions
- OK for occasional outdoor use
Cons
- Not breathable at all
- Not for wide-footers
- Not for heavy lifting
Best minimalist gym shoes
What makes it the best?
Among all the gym shoes we put to the test through rigorous exercises, the New Balance Minimus TR v2 embodies minimalism best in all aspects. From its light weight, flexible build, and grounded platform, our lab results confirm its simple nature boosts our stability and control.
The moment we wore this trainer, we instantly recognised its feathery build. Our scales confirm it's only 8.9 oz (251g), 17.4% below average, boosting our speed and agility. Our calliper reading shows the midsole is much more grounded than usual, precisely at 14.0/11.8 mm. With its low 2.2 mm drop and proximity to the ground, we had a better feel of the surface, and therefore, better control of our movements.
The Minimus TR v2 delivered minimum resistance to twisting and bending, which makes performing exercises effortless. Our manual assessment confirms the midsole easily twists to our demands, with the lowest 1/5 torsional rigidity score. Meanwhile, our bend test proves it’s 38.8% more adaptive than average.
While freedom of movement is good for athletics, it lacks support for serious lifting. Those who carry heavy loads should find a more stable base.
Pros
- Grounded minimalist platform
- Basic impact protection for HIIT
- Planted and stable for lifting
- Comfortable for sockless wear
- Highly flexible for planks, lunges, etc.
- Very lightweight
- Excellent breathability
- Protection for rope climbs
Cons
- Fiddly tonge (thin, long, shifty)
- Rockered sole feels unsteady for deadlifts
- Heel bumper protrudes too much
- Not very durable
Best budget gym shoes
What makes it the best?
The Nike MC Trainer 3 proved in our workouts that its £80 price tag is not an indication of what it offers. Our lab tests show its abundant cushioning and seamless ventilation, which made us experience exquisite comfort. It also proves itself as a well-rounded performer because of its agility and versatility, making it our best-budget gym shoe.
Despite being 31% cheaper than the average trainer, this shoe doesn’t skimp on cushioning. In fact, our calliper reveals an above-average stack height of 30.6/21.8 mm. To further soften our landings, the foam has a durometer measurement of 24.1 HA, 13.0% softer than average.
During intense cardio sessions, our feet can breathe freely and keep the sweat at bay. The porous upper easily allowed smoke to escape in our lab test, earning a well-deserved 5/5 breathability rating.
When we wanted to pump up our hearts, we could quickly pick up the pace. The shoe’s light 10.4 oz (296g) weight feels effortless to lift and move, while the deep grooves in the outsole allow us to bend freely. However, those who have more specific demands in terms of stability should try more supportive shoes.
Pros
- Fantastic value for money
- Highly breathable
- Doesn't drag the foot down
- Better cushioned than v2
- Heel bevel is better for running and walking
- Decent stability for moderate workouts
- Good flexibility for lunges and planks
- Accommodating toebox
- Comfortable padded interiors
Cons
- Not for flat and wide feet (narrow midfoot)
- Upper lacks wear resistance
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:
- Type of shoe (cross-training shoe, lifting shoe, etc.)
- Preferred heel height and heel-to-toe drop
- Cushioning type and softness
- Balance of flex and stability
- Level of breathability
- 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.
Cross-training shoes/Crossfit shoes | |
Lower heel (<24 mm) | Higher heel (> 24 mm) |
creates a more grounded platform for Crossfit or any other exercises that call for a stable basis | offers more support and impact protection if you're engaging in lots of jumping or running |
Crossfit shoes like Nike Metcons have about 21-22 mm of heel stack.
Weightlifting shoes | |
Lower heel (<20 mm) | Higher heel (> 20 mm) |
creates a more grounded platform for deadlifting | translates to a more ergonomic posture and better energy transfer when squatting and lifting heavy |
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.
Lower drop (<6 mm) | Higher drop (> 6 mm) |
more grounded and flexible | more cushioned and supportive under the heel |
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 odour.
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 96 mm to 106 mm in the widest part of the forefoot. Nike Metcons and Reebok Nanos top this range with their 100+ mm toeboxes.
In addition to measuring the widest part, we also use a calliper to check the narrower part of the toebox, near the big toe. This allows us to compare the tapering of the shoe's forefoot to other trainers.
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.