Best gym shoes for every workout in 2024

About Nike Metcon 9

If you ever walk into a CrossFit gym, chances are you’ll spot many shoes from the Nike Metcon series adorning the feet of your fellow athletes. It’s the ultimate do-it-all gym shoe range, developed for multi-disciplinary training with both lifting and conditioning work. Metcon 9 is the latest, most advanced shoe in the series. 

The Nike Metcon 9 shoes provide stability for more traditional lifting styles, thanks to a firm Hyperlift plate. There’s enough space in the toe box for splaying out (unless you have very wide feet). The slight heel elevation is a good mid-point between powerlifting and weightlifting-style shoes to help you maintain your form during any lift. 

With soft foam on the inside and firm foam on the outside, the midsole has the flexibility and cushioning for explosive movements, jumping and very brief running bursts. That said, it's not a shoe we recommend if you like running. 

Why we like it

• Versatile shoes designed for cross-training 
• Excellent stability and elevation with Hyperlift heel plate 
• Some cushioning supports explosive movements

What to consider

• Won’t suit a run-heavy workout 

Best powerlifting shoes: Converse Chuck Taylor All Star

About Converse Chuck Taylor All Star

Converse All Stars are as iconic as a shoe line can be. Thanks to their minimalist sole, they also happen to be incredibly popular amongst casual and powerlifters. The sole is firm and minimally cushioned so lifters can splay their feet against it to feel grounded and stable. 

It’s like lifting barefoot on a flat surface without actually going barefoot, and the high-top design keeps the ankles stabilized and protected from inversion sprains. They have a canvas upper that’ll keep your feet cool during a workout, although it can impact their durability. 

Unfortunately, the lack of cushioning also means they're not appropriate for dynamic movements, running, or cross-training. In other words, if you enjoy a pre or post-workout cardio session, you’ll also need to bring a pair of running shoes with you. That said, Converse All Stars are very affordable and forever stylish, which makes up for their lack of versatility in the gym.

Why we like it

• Firm sole allows feet to “spread out” for more stability during static lifts 
• Similar to barefoot lifting but with ankle support
• Budget-friendly and timelessly stylish

What to consider

• Not suitable for versatile workout styles
• Canvas is less durable than other shoe materials

Best weightlifting shoes: Nike Romaleos 4

About Nike Romaleos 4

If you’re interested in Olympic-style weightlifting, you’ll need workout shoes with elevation, like the Nike Romaleos 4. They’re designed for those explosive snatches and power cleans with an ultra-stable raised base and a strap over the laces for additional foot security.

The slight heel can improve mobility and performance during squats and offers more arch support than a flat lifting shoe. These sneakers still have a rigid midsole and a wide base to keep lifters feeling supported and grounded in more static lifts. Keep in mind that these are dedicated lifting shoes, though – they’re not ideal for cross-training, HIIT, or even walking on the treadmill. 

Why we like it

• Elevated heel may help with squats
• Very stable and secure design for explosive lifts
• Comfortable arch support

What to consider

• Pricey 
• Not versatile  

Best for running: Hoka Mach 5

About Hoka Mach 5

If running is a major part of your fitness regimen, you should definitely invest in a dedicated pair of running shoes. Hoka Mach 5 come highly recommended by runners, so they present an excellent starting point. 

Unlike cross-training shoes, the Hoka Mach 5 have a rubberized outsole and foam midsole that come together to ensure a bouncy, responsive shoe. They keep the joints protected from the impact of an intense running session while still keeping you stable, which could also help during a HIIT class. These shoes are also famously lightweight, preventing fatigue during longer runs. 

While they’re too cushioned to be ideal for heavy lifting, we think they’re stable enough for lighter dumbbell work, should you want to visit the gym with a single pair of shoes. 

Why we like it

• Foam midsole cushions joints 
• Responsive and bouncy yet stable 
• Lightweight to prevent fatigue

What to consider

• Too cushioned for lifting 

Best for cross-training: Reebok Nano X3

About Reebok Nano X3

If you’re looking for a single pair of versatile workout shoes, consider the Nano X3 sneakers from Reebok. Their design suits both running and working out, with a compressing heel piece that adjusts to your current activity. 

Like the Nike Metcons, the Nano X3 sneakers are also popular for cross-training. They’re designed with a slightly greater running focus, with a bigger heel drop and Floatride Energy Foam cushioning. This makes them an ideal option if you enjoy both running and lifting, whereas you might prefer the Metcon 9 if you do a lot of heavy lifting with some agility work. 

Even so, we still wouldn't recommend the Nano X3 for long runs – at that point, you should invest in running shoes. 

Why we like it

• Supports both running and lifting
• Floatride Energy Foam cushions heels during runs
• Compressing heel piece ensures stability during lifts

What to consider

• Still not ideal for long runs

Best for running-focused cross-training: Saucony Freedom Crossport

About Saucony Freedom Crossport

Saucony’s main area of expertise is running accessories, so it doesn't surprise us that the brand's cross-training shoe is the most impressive runner within this category. They’re quite light to keep you from feeling fatigued too quickly, and the PWRRUN PB foam cushioning is bouncier than you’ll normally find in a cross-trainer. 

If you run several miles to the gym or like to spend quality time on the treadmill before lifting light weights, Saucony Freedom are the winners. Unlike dedicated running shoes, they still have decent stability – perhaps not enough to move weights at your maximum capacity, but still enough to feel challenged. 

Why we like it

• Cross-trainers with a running focus 
• Lightweight
• Stable enough for some lifting

What to consider

• Not ideal for very heavy lifting 

Best barefoot: Merrell Vapor Glove 6

About Merrell Vapor Glove 6

Many fitness enthusiasts swear by barefoot shoes. While the topic is controversial, research shows that, at least for weightlifting, there’s nothing wrong with going barefoot. And since shoes are a must at many gyms, these barefoot sneakers from Merrell are a solid alternative.

As you can expect from barefoot shoes, these sneakers are ultra-light and breathable. The sole, developed by Vikram, is durable and grippy. It still keeps the foot in a natural position, and the wide toe box will help you feel grounded as you lift. 

These shoes are also popular for barefoot running, but keep in mind that there is an injury risk, especially if you're new to the practice. 

Why we like it

• Ultra-light and breathable 
• Durable, grippy sole
• Grounded base for lifting

What to consider

• Some injury risks associated with barefoot running 

How to choose a gym shoe

The right gym shoe needs to support your unique workout style, with the ideal level of heel height and cushioning while also being suitable for your budget. 

• Workout style: Versatile training styles call for shoes with support and a bit of bounce, while focused powerlifters will want a flat, grounded shoe. There’s also nothing wrong with bringing two pairs of shoes to the gym to support the different stages of your workout.  
• Heel drop: Most fitness enthusiasts should choose a gym shoe with slight heel elevation for better form during squats and for more cushioning under your heel when running or jumping. Gym-goers doing basic lifts tend to prefer totally flat shoes. 
• Cushioning: Cushioning in the heel and midsole will absorb the impact from high-impact movements, but it can destabilize you when lifting heavy weights. Look for the right level of cushioning based on how much stability you need vs joint protection. 
• Budget: While the sky's the limit, the best shoes for working out usually retail for between $100 and $250. That said, some excellent budget options exist, especially if you’re primarily interested in classic powerlifting.

Methodology

To compile this list, our writers and editors reviewed top products on the market, compared specs and features and created a short list of the top gym shoes. Then, we used product descriptions, reviews and user ratings to find the best gym shoes for each category. Note that we do not test every product but base our lists on our research, user reviews and expert opinions.

FAQ

Can I use running shoes for working out?

Most running shoes aren’t ideal for working out. The features that make for an excellent running shoe, like a very cushioned sole and light design, don’t provide the stability one needs when lifting heavier weights. The exceptions are shoes designed with both practices in mind, like the Reebok Nano X3 and Saucony Freedom Crossport. 

Why do people wear Converse to the gym?

Converse All Stars are popular at the gym thanks to their flat, firm soles and low cost. During static lifts, weight lifters need to splay out their toes to achieve total stability, which can only be achieved with firmer soles. That said, they’re not appropriate for workouts that include dynamic movements or running. 

Do gym shoes make a difference?

Gym shoes make a big difference in the safety and effectiveness of your workout. As long as you choose the right workout shoes for your training style, you can expect better performance and comfort with a lower risk of injury. 

References

Ricard, M. D., Schulties, S. S., & Saret, J. J. (2000). Effects of high-top and low-top shoes on ankle inversion. Journal of athletic training, 35(1), 38–43. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1323436/ 

Coaching FAQ. (n.d.). USA Weightlifting | Coaching FAQ. Retrieved from https://www.usaweightlifting.org/coaching/faq 

Pangan, A. M., & Leineweber, M. (2021). Footwear and Elevated Heel Influence on Barbell Back Squat: A Review. Journal of biomechanical engineering, 143(9), 090801. https://doi.org/10.1115/1.4050820. Retrieved from https://pubmed.ncbi.nlm.nih.gov/33844006/ 

Valenzuela, K. A., Walters, K. A., Avila, E. L., Camacho, A. S., Alvarado, F., & Bennett, H. J. (2021). Footwear Affects Conventional and Sumo Deadlift Performance. Sports (Basel, Switzerland), 9(2), 27. https://doi.org/10.3390/sports9020027. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7918349/

Warne, J.P., Gruber, A.H. (2017) Transitioning to Minimal Footwear: a Systematic Review of Methods and Future Clinical Recommendations. Sports Med - Open 3, 33. https://doi.org/10.1186/s40798-017-0096-x. Retrieved from https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-017-0096-x