7 Best Gym Shoes in 2023

The Nike Free Metcon 5 takes the seat as the best gym shoe in our arsenal because it was relentless in delivering key advantages during our workout sessions. Its heel-to-toe drop allowed us to perform a variety of exercises with ease. From weightlifting to short sprints, this gym shoe got us covered! We are also floored by its immense flexibility and amazing lightness.

The Free Metcon 5 has a 6.3 mm drop based on our caliper readings. Our data suggest that a drop that falls within the 4-8 mm range provides a nice balance of plushness and firmness. No wonder we were able to enjoy a lot of functional versatility while wearing this shoe.

The average gym shoe needs 22.5N to be bent at a 90-degree angle. Amazingly, the Nike Free Metcon 5 did not even need half of that force. According to our digital gauge in the lab, this Nike trainer needed only 8.8N. Given this much flexibility, the shoe was able to follow the natural flexions of our feet.

Weighing only 10.5 oz or 298g, this shoe is a bit lighter than the average trainer (11.2 oz or 317 g). Because this shoe did not weigh us down at all, we were amazed at how we were able to run faster and jump higher when we wore the Free Metcon 5.

Registering 17.4 (against the 27.0 average) on the HA durometer, the midsole is indeed soft. Because of this, we felt it bottoming quite easily after a few intense uses. This tendency is definitely something to keep in mind when using the Nike Free Metcon 5.

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 caliper 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.

Among all the gym shoes that we exercised in, it was the Nano X3 from Reebok that gave us the best experience comfort-wise. Not only was its cushioning softer, the whole midsole delivered a good energy return as well. We were able to do more with less effort because of this benefit. Our experience of comfort was completed by the immense breathability of the upper.

We assessed the cushioning system in the lab, and we found that it’s a lot softer than average. Our HA durometer pegged its softness at 20.5 while the average goes as high as 27.0. When used for workouts, the soft midsole kept pain at bay while running and jumping.

Speaking of running, we were able to run faster because of the bounce that we got from the midsole. The technology embedded in it truly worked wonders for us. Because of this, we never had to beat ourselves up just so we could cover more distances or jump higher.

Aside from having such a nice-feeling inner sleeve, the upper also allowed our feet to breathe so well. Our socks were always dry when we took them off after a session, no matter how long it was. In the lab, we gave the shoe a score of 4 out of 5 for ventilation.

We just wish that this shoes were lighter. At 12.4 oz or 352g, this shoe is indeed heavier than average, which weighs only 11.0 oz or 313g.

We hoist the Nike Zoom Metcon Turbo 2 as the speediest gym shoe in our arsenal simply because of its amazing speed-oriented design. Aside from having a low-to-the-ground profile, this shoe also had a fairly stable platform. We also commend its cushioning system for keeping us pain-free throughout our runs.

Through our caliper measurements, we learned that the midsole is thinner than average by 1.7 mm at the heel and 3.1 mm at the forefoot. Having the midsole this way allowed us to feel the gym floors more, increasing our surefootedness and making it easier to accelerate. 

Stability was another highlight of this shoe. Our caliper showed the platform to be 112.0 mm (ave 109.6 mm) wide at the forefoot and 88.9 mm (ave 87.0 mm) at the heel. This setup afforded our feet more surface area, which was very useful not only when we ran but also when we started lifting light to moderate weights.

Running can be quite harsh on the feet, but we didn’t have to worry because the cushioning was so soft it was able to keep pain at bay all throughout our sessions. Using an HA durometer, we learned that the cushion is indeed softer than average, 22.4 against 27.0. 

It’s just too bad that the Zoom Metcon Turbo 2 is not the sturdiest shoe out there. Quite on the contrary, this shoe only got a 1 out of 5 from us after we performed our standard Dremel test for durability on it.

Among all the minimalist shoes that we’ve tried, the minimalist Nike Flex Control 4 is surely the best in its league. Aside from its lightness, this shoe also delivered a lot of ground feel, which allowed us to be more in control of our movements. The shoe’s flexibility, which allowed us to move with much more ease, is also worth an honorable mention here.

The moment we wore the Nike Flex Control 4, we already admired its lightness. The lab confirmed our observation when the weighing scale reported that this shoe weighs only 9.8 ounces or 277 grams, which is lighter than the 11.2 ounces or 317 grams average.

Readings from our digital caliper revealed that the shoe’s midsole is thinner than usual. To be more precise, it is 5.6 mm thinner than average at the heel and 2.7 mm thinner at the forefoot. Because we are closer and much more able to feel the gym surface, not only did we gain more control, we became more agile as well.

Both the heel counter and the base of the shoe moved quite smoothly with our feet, especially when we did agility workouts. When we assessed these features in the lab, we learned why. After multiple squeezes, the heel counter got a score of 2 out of 5 for stiffness. The base, for its part, also got a 2 out of 5 for resistance after aggressively twisting it.

While a lot of flexibility was good for athletics, it spelled doom for serious lifting. Gym rats whose regimen is lifting-based should look for a better alternative.

A good gym shoe should offer enough cushioning and deliver a good deal of breathability. It must also be light. Not only does the Legend Essential 3 excellently deliver all these aspects, it is also sold at such a low price of £70 (average price is £100). There should be no question to it; this amazing gym shoe offers the most value for every cent.

In the lab, our HA durometer readings yielded a 26.3 score for the midsole. This number makes the cushion slightly softer than the 27.0 average. When used in the gym, this shoe gave us just enough cushioning for jumps and other landings.

Breathability is another highlight of this gym shoe. In the lab, we watched in awe as the smoke that we pumped into the shoe easily escaped through the forefoot and tongue. That was a good indicator that the upper is porous enough to let air in and out of the shoe without issue. This shoe got a 4 out of 5 for ventilation from us.

At only 8.78 ounces or 248 grams, the Legend Essential 3 is a lot lighter than the average trainer (11.18 ounces or 317 grams). This significant reduction in weight was something we enjoyed so much. It allowed us to persist in several workouts without feeling any pain or fatigue in our feet. 

It’s just sad that the Legend Essential 3 is not made of sturdier stuff. Our 12 seconds of Dremel-drilling already poked a hole in the upper. The heel counter padding is a lot weaker. The upper and heel counter padding got a 2 and 1 out of 5 for durability, respectively.

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 caliper, we have a vast 116.9/95.0 mm platform. This large contact area with the surface stabilizes 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.