Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Tyler DiGiovanni, BSBM
FACT CHECKED
No gym outfit is complete without an awesome pair of trainers. However, unlike other types of gym apparel, the shoes you wear to the gym can actually significantly affect your performance and overall comfort.
The right shoe for you can be very different from the right gym shoe for another, but we're going to deliver an awesome list to start your journey to finding the perfect gym shoe.
Prepare to maximize your gains with our exclusive 12-week hypertrophy training program. Choose between a 4 or 5 day training split and gain 2-12 pounds of muscle over 90 days...
Types Of Gym Shoes
These are the three types of gym shoes that you can purchase.
- Cross Trainers are versatile training shoes built to perform in a variety of workouts. They provide a balance of cushioning, support, and stability, making them ideal for mixed workouts like HIIT or circuit training.
- Weightlifting Shoes feature a flat, firm sole with a raised heel to improve posture and stability. These shoes are primarily used for heavy barbell lifts; especially squats.
- Minimalist Shoes are lightweight with little to no cushioning or arch support, designed to mimic barefoot movement. They encourage a natural stride and are great for those who prefer a more ground feel during activities like running or functional training.
As cross-trainers are the most general use, this list will concentrate on these. However, it will also include some weightlifting and minimalist shoes to round out the list.
If you're looking for specific shoes for weightlifting, check out our article here.
Do You Even Need A Specific Gym Shoe?
You may be asking, do I even need gym shoes?
It really depends on your training level and goals. If you're new to the gym and are getting in your basic lifts, there's no reason to go out and drop money on a nice pair of lifting shoes. Anything that's comfortable and supportive will do.
However, the biggest mistake is buying running shoes. Running shoes are usually built to cushion the foot and provide excess padding. During big movements, this cushioning can actually reduce the force exerted on the floor while also adding a bit of instability.
The Best Gym Shoes
We're now going to discuss some of the best shoes for maximizing your training at the gym.
Please note that the prices stated are estimates and can be very different depending on the size, color scheme, and outlet from which you purchase your shoes.
As always, use this list as a guide but be sure to always do your own research to ensure the shoes meet your needs.
1. Nike Metcon 9 (Best Gym Shoe For Lifting)
- Price: $80-150 (Dependent on size, color scheme and outlet)
- Heel-To-Drop: 4mm
- Weight: 12.7 oz
There has been and always will be a rivalry between the Nike Metcon and the Reebok Nano, which we'll discuss below. While both are awesome trainers, the primary difference seems to be that the Nike Metcon is biased towards weightlifting.
It was difficult to find the heel drop, but it seems to be around 4mm, which is actually pretty low. However, their firm HyperLift plate is where you get the stability and support for heavy lifts.
At the same time, this Hyperlift plate is what makes doing a lot of cardio-based or HIIT-type training uncomfortable. It is probably the most rigid and stable cross trainer you can buy – this may or may not be a good thing, depending on your activity.
Another key component that makes this shoe ideal for Crossfit is an enhanced rope guard, which also makes it great for rope climbs. One last important feature is that it has a larger-than-average toe box for all those wide-foot lifters.
We will tell you that there does seem to be some love or hate for this shoe, so be sure to try them on before buying.
Features & Benefits
- Great Stability for Heavy Lifting: Their Hyperlift plate delivers the next best thing to proper weightlifting shoes.
- Breathable Mesh Upper: Helps keep your feet cool during the extra intense workouts.
- Durable Construction: Reinforced areas like the toe and sidewalls enhance durability, ensuring the shoe can withstand tough exercises and high-intensity use.
- Versatile Traction: The outsole's multidirectional tread pattern provides excellent grip for various movements, from running to jumping and lateral exercises.
- Heel Clip for Lateral Support: A built-in heel clip helps stabilize the foot during side-to-side movements, providing extra support for dynamic activities.
- Responsive Cushioning: Soft foam in the midsole offers responsive cushioning, adding comfort without compromising stability.
- Dynamic Flexibility: Flexible design allows for natural foot movement, accommodating a range of activities from quick sprints to high-intensity intervals.
- External Heel Counter: Helps lock the foot in place for better stability, especially when performing dynamic exercises or sudden transitions.
Bottom line: If you primarily want a weightlifting shoe for strength training that also allows some versatility, the Nike Metcon sits on top.
2. Reebok Nano X4 (Best Overall Gym Shoe)
- Price: $90
- Heel-To-Drop: 7mm
- Weight: 11.7 oz
Above, we already discussed the Reebok Nano slightly, so here we are!
One good thing about the X4 is that it's last year's model. Buying shoes is just like buying a car, and if you buy the older model, you can save a couple of dollars. Right now, the X4 is priced at around $90, while the X5 sits around $140-$150.
Surprisingly, it has a greater heel drop than the Metcons at 7mm, which provides a good amount of assistance for anyone who needs help with squatting or has Achilles issues. However, this doesn't tend to get in the way of other lifts.
It uses its Lift and Run Chassis to help provide stability while allowing maneuverability. This pairing tends to work well for cross-training sessions requiring various activity types.
Reebok also claims this is its lightest and most breathable model yet. Reviews tend to back this up, with some reporting it's their everyday shoe.
It does have a slightly narrower toe box, but this seems to be an issue only for the larger end of the size range.
In our opinion, if we were serious gym goers who wanted to optimize our gym shoes for performance, we would get the Reebok Nanos for our typical training sessions. We'd then get a pair of lifting shoes for our bigger barbell compound movements.
Features & Benefits
- Cross-Discipline Functionality: The Reebok Nano X4 offers excellent versatility, making it a great choice for lifters and athletes who seek a shoe suitable for various activities.
- Lift and Run Chassis System: The Lift and Run (LAR) system provides a solid blend of stability for squatting and heavy training while also offering responsiveness for jumping and short runs.
- Breathable mesh upper ensures ventilation, keeping your feet cool and dry during intense workouts.
- A rubber outsole with multidirectional traction offers a reliable grip for running and lateral movements, giving you stability across various exercises.
- The heel clip helps stabilize the foot during side-to-side movements, enhancing support during dynamic activities.
- Reinforced high-wear areas around the toe and sides enhance durability, making the shoe resilient through demanding workouts.
Bottom Line: We think the Reebok Nano is the best overall cross trainer. It offers great support and stability for squats, but you can still do cardio and HIIT-type training easily. You still shouldn't run a 10k in them but they tend to be the optimal gym shoe for people looking for a serious shoe.
3. Reebok Nano 2.0 (Minimalist Crosstrainer)
- Price: $80-$100
- Heel-To-Drop: 4mm
- Weight: 10 oz
The Reebok Nano has been around for 15 years since this article's writing. Way back in 2012, they released the second version of their iconic shoe, the Nano 2. It has long been one of the most beloved iterations, so they decided to bring it back with some upgrades.
First, this Nano is very different from their newer models. Back in the early 2010s, minimalist and barefoot training was one of the big fitness fads, and Reebok followed suit. Compared to the X4, it's a much more minimalist shoe with a relatively flat heel. With just a 3.0 mm heel-to-toe drop and a small heel stack, it's perfect for those who like that more natural feel in their gym shoes.
Further, it's definitely pliable and flexible with low rigidity. This is good or bad, depending on what you need. If you need extra support, this is not for you. However, you'll probably love this gym shoe if you like having a cushioned glove on your foot that bends and twists.
Staying on the minimalist design, it only weighs 10oz and is extremely breathable. It also has a relatively large toe box, so if you have narrower feet, you may want to order a size down if you're in between.
The one downside is that with its minimalist design comes a lack of durability. As such, we wouldn't pay the retail price of $120 to buy directly from Reebok. Rather, try to look for deals at Amazon or an outlet.
Features & Benefits
- Heel-to-Toe Drop: 4mm drop. This low drop promotes a more stable and grounded feel, making it easier to maintain proper form during squats and deadlifts.
- Multidirectional Rubber Tread: Designed for CrossFit and varied training, this tread pattern grips the floor well whether you're sprinting, jumping, or lifting.
- Cushioning & Stability: The midsole incorporates dual-density construction. The softer foam on top provides cushioning for comfort, while the layer underneath adds stability for heavier movements.
- Mesh And Leather Upper: The mesh keeps things breathable, while the leather adds durability and structure, particularly around the heel.
- Weight: 10.6 oz (for men's size 9). On the lighter side for a training shoe, it is versatile for quick movements without sacrificing the support you need for lifting.
- Wide Toe Box: Helps your toes spread naturally, which is key for maintaining balance during movements like squats, lunges, and explosive jumps.
Bottom Line: Seeing this shoe brought back memories. The early Nanos were king of minimalist gym shoes and these 2.0 models are as well. If you're interested in minimalist gym shoes, you'd be very pleased with these.
4. TYR CXT2 (Best Newcomer Gym Shoe)
- Price: $120- 150
- Heel-To-Drop: 7mm
- Weight: 12.85 oz
While not as popular as Reebok or Nike, TYR is an upcoming brand that offers a pretty awesome trainer. Well, technically, they're "upcoming," as they've been around for a while.
However, they are somewhat new to producing training shoes… but they show they know what it takes. The CXT-2 is the second retention of your premier cross trainer; compare that to the 15th of the Nanos.
The CXT-1 became a popular shoe as many elite Crossfit Athletes opted to wear them during the Crossfit Games, which was well received. They are said to feel like minimalist shoes with a larger-than-average heel-to-toe drop of 7mm. This provides the stability and mobility to assist in heavy lifts while allowing maneuverability.
At the same time, the SURGENRG reactive foam in the midsole provides cushioning for extended workouts while giving back what you put in. It's also built with the anti-slip TYRTAC outsole. Up front, it has an extended toe guard but is flexible to provide protection and mobility.
It's also reported to be quite breathable, so your feet won't feel like a sauna.
Features & Benefits
- Heel-to-Toe Drop: 7mm. This provides a balanced feel, making it ideal for lifting and dynamic movements like sprints or jumps.
- TYRTAC™ Outsole: Engineered for improved grip and mobility and ensures solid traction across various surfaces, whether indoors or outdoors.
- SURGENRG Foam Midsole: Ultra-responsive and offers comfort and exceptional energy return during quick movements and high-impact exercises.
- Breathable Upper: Maximizes ventilation to keep feet cool and comfortable, especially during high-intensity workouts.
- Wider Toe Box: 4mm wider than the CXT-1 providing a better anatomical fit. This allows your toes to splay and support during heavy and explosive movements.
- Heel Support: High-density heel foam provides superior lockdown and comfort around the ankle and heel. The stronger TPU stability wrap enhances overall foot stability for heavy lifts or lateral movements.
Bottom Line: The one thing that keeps us from putting this shoe higher is the cost. However, if we spent time and searched for a deal, we would definitely give them a chance.
5. Adidas Dropset 2 (Best Alternative Gym Shoe To Nano And Metcon)
- Price: $80-$90
- Heel-To-Drop: 6mm
- Weight: 10 oz
While Adidas is generally known for its weightlifting shoes, it recently entered the market with an awesome trainer, the Dropset. It currently has three models, but we like the second.
Again, you can find them at a lower price, usually under $100. However, we prefer them over the Dropset 3 because it's a better, well-rounded cross-trainer. The Dropset 3 took a step towards stability and weightlifting, making it more similar to the Nike Metcon (but if you do want another Metcon, do check out the Dropset 3).
The original Dropset trainer is the most well-rounded gym shoe of the series. The reason we don't have it listed is choices are limited. However, if that sounds interesting, you can research and see if they have what you need.
With that said, The Adidas Dropset 2 trainers offer an awesome alternative that sits somewhere between the Reebok Nano X4 and Nike Metcon.
They're particularly well-suited for weightlifting with a grounded, stable platform and a flat base. Despite their sturdy build, these shoes provide a surprisingly flexible forefoot, allowing for natural movement.
The reliable protection from rope climbs ensures durability, while the excellent grip on gym floors offers solid traction, keeping users stable throughout their exercises. They offer an impressively breathable upper that keeps feet cool during intense workouts. The design also includes a gusseted tongue for comfort and a secure fit.
Features & Benefits
- Budget-Friendly & High-Quality: High-quality gym shoes can be expensive, but they deliver on performance at an affordable price.
- Heel-to-Toe Drop: A 6mm drop that provides enhanced stability and support for heavy barbell lifts.
- High-Density Foam Midsole: offers cushioning and shock absorption, ensuring comfort and support during high-impact exercises and while lifting heavy loads.
- Grippy Outsole: Durable rubber outsole built grip and traction across various surfaces, ensuring stability indoors or outdoors.
- Geofit Sensepods: Allows natural movement, which mitigates discomfort.
- Breathability: The upper mesh keeps your feet cool and dry during intense training sessions.
- Toe Box: A standard fit that offers enough room for toe splay to ensure comfort and stability, especially during movements like squats and deadlifts.
Bottom Line: We'll be honest; we weren't too aware of the Dropset as it doesn't seem Adidas promotes them much. Either way, we're very impressed with what these shoes offer, especially at their price. The biggest issue is finding your size. Also, don't forget to check out Drospet 3 if you need another option.
6. Adidas Everyset Versatile Shoe (Gym Shoe Under $100)
- Price: $70-$90
- Heel-To-Drop: N/A
- Weight: 10.5 oz
Not everyone needs a top-of-the-line, high-performance gym show. For those looking for a simple, quality gym shoe that is still made with performance in mind, check out the Adidas Every Set Versatile Shoe.
These Adidas shoes offer a breathable knit upper for a comfortable fit. For stability and comfort, the dual-density midsole combines firmer EVA on the outside with softer EVA inside.
The design keeps you steady, and the multidirectional rubber outsole provides a solid grip. Made with at least 50% recycled materials, they contribute to reducing plastic waste.
If you're not stuck on a specific color, you can usually find these for around $70.
Features & Benefits
- Multidirectional Rubber Outsole: Offers dependable traction across various surfaces and activities.
- EVA Foam Midsole: Ideal for athletes who need to transition quickly between different movements, offering a good balance of comfort and responsiveness.
- Weight: This shoe's lightweight design is perfect for those who need flexibility without sacrificing stability. It feels natural on your foot, making it great for everything from heavy lifting to fast-paced circuit training.
- Synthetic Leather And Mesh Upper: Provides a combination of durability and breathability for intense sessions. The leather provides extra structure, while the mesh ensures your feet stay cool, even when sweating.
- Toe Box: Designed for a standard fit, this shoe provides a roomy feel around the toes, allowing for natural splay during movements like squats and lunges. The space helps maintain comfort without feeling too loose or too snug.
Bottom Line: If you want a versatile shoe that will hold up in the gym, provide comfort and support putting down some miles, and not break the bank, check these out. We've even seen some combinations going for less than $50.
7. Converse Chucks
Another option for your gym sessions is a pair of Converse Chuck Taylors or any similar flat-soled shoe.
These may not be what you think of as "gym shoes," yet they are quite popular in the community, especially in the strength community. What makes them a favorite comes down to their price and sole.
Compared to lifting shoes, you can pick up a pair of Chucks for $50-60, about half the price. At the same time, they are cool, casual shoes you can wear outside the gym if you want as well, assuming you wash 'em!
More importantly, this simplistic shoe has a hard, flat sole that optimizes force production when performing lifts. Plenty of elite powerlifters lift heavy weights with these classic shoes on!
Other than that, these shoes don't offer much ankle support. Further, running can be a bit uncomfortable, so these aren't great for CrossFit-style classes or anything with a ton of movement.
Bottom Line: Chuck Taylor is a classic lifting shoe. If you're looking for a cheap, simple shoe that has become one of the most popular lifting shoes, you should check these out.
8. Reebok Nano X4 Women (Best Gym Shoe For Women)
While some say that the Nano X4 is unisex, you should look at the Nano X4 women's training shoe if you're a woman. It's the same exact shoe, except it's crafted to better fit that of a woman. Therefore, as the Nano X4 is the best gym for men, it makes sense its women's version would be the best gym shoe for women.
Prepare to maximize your gains with our exclusive 12-week hypertrophy training program. Choose between a 4 or 5 day training split and gain 2-12 pounds of muscle over 90 days...
Final Reminder On Buying Your Gym Shoe
One final reminder to always do plenty of research. Read reviews to see what the customers say. Also, play with the sizes and color schemes as you can often find a good deal. Either way, all of the gym shoes above would be a great buy for the right person.
Garett Reid
Author