While many factors contribute to a safe, successful workout, foot health is one of the most important. If your toes are cramped or the sides of your feet aren’t supported, the impacts can go well beyond tired feet. That’s why finding a pair of shoes tailored to your exercise of choice is so important. While we’ve covered running shoes and walking shoes and even the best house shoes, we haven’t addressed the shoes that are made to handle highly beneficial activities like weightlifting or plyometric exercises. (Think box jumps, ball slams or the dreaded burpee).
I’ve been powerlifting for nearly a decade, but have in the past pursued everything from CrossFit classes (which I will not be repeating, thank you very much) to half marathons. And there are shoes that claim to do everything, from shaving some time off your sprints to helping you hit a deadlift PR. With that in mind, I set out to test these shoes under real-life conditions. I wore them for lifting, to my weekly HIIT class, on walks and while running errands. I tested these shoes on movements like box jumps, deadlifts, squats and short sprints. After several weeks, these are the shoes I ultimately found to complement a variety of workouts. Here’s what I thought.
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What we like: These have it all—a wide toe box, breathable upper, and flexible support for a variety of movements.
What to know: These can feel a bit stiff upon initial wear.
Confession: I’ve worn some version of the Reebok Nanos for years, and the X4s do not disappoint. These shoes have a breathable, woven upper and a rubber sole that provides both cushioning and stability—a tricky line to walk. The sole is built to support heavy lifting but is flexible enough for exercises like box jumps or short sprints. The best part is the wide toe box, which gives your toes the room they need to spread and grip the floor, a crucial move for most lifts.
The Nano X4 was ultimately the most versatile workout shoe I’ve worn. It doesn’t impede the grounding of my feet during heavy lifts like deadlifts or squats while still being flexible and supportive enough that I won’t immediately regret moves like box jumps or short sprints. It’s even comfortable enough for walks around the neighborhood or a rowing session. That said, this shoe obviously isn’t meant for anything more than short runs; you’ll want a dedicated running shoe for longer distances. But if you’re looking for a workout shoe that’s versatile and comfortable, the Nano X4 is my overall top choice.
Sizes: Women’s 5-11, men’s 7.5-14 | Width options: Standard | Cushion: Medium | Recommended use: Gym, cross-training
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What we like: The Solstice XT 2’s have an impressively grippy sole, which adds stability during workouts.
What to know: The laces on these are oddly short; you may want to replace them with a longer set.
The Altra Solstice XT 2 is designed for stability and agility, and one of our favorite features in this shoe is a toe box that allows for natural toe splay and better balance. It’s made with a lightweight, breathable mesh upper, giving it a cool, flexible fit. The Solstice XT 2 has a zero-drop platform, ideal for lifting and lower-impact workouts. I was especially impressed with the rubber outsole, which gave me the best grip and traction out of any of the shoes I tested. It was especially helpful for planting my feet during benching; I was able to maintain contact with the ground without my feet sliding around.
Like the Nanos, the Altra Solstice XT 2 has a midsole that’s cushioned enough to make it comfortable for multi-directional movements, making it a versatile option for a variety of training styles. However, folks who need more arch support will probably want to look elsewhere; a flat sole may be ideal for weightlifting, but it will make longer walks or higher-impact workouts uncomfortable.
Sizes: Women’s 5.5-12, men’s 7-15 | Width options: Standard | Cushion: Medium | Recommended use: Gym, cross-training
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What we like: Chuck Taylors are affordable and versatile, and you have plenty of colors and styles to choose from.
What to know: The soles of these shoes do not have the best traction, and the narrower fit may be too restrictive for your toes.
When I first started lifting weights nearly 10 years ago, I began by wearing a pair of low-top Chucks I’d had since college. In fact, I still have these shoes—they’ve taken quite a beating over the years but are still in decent condition. While an old-school basketball shoe may not seem like a natural choice for a workout shoe, hear me out: A lot of the features you’re looking for in a weightlifting shoe (a flat sole, breathable upper, durability) can be found in a pair of Chuck Taylors, and at about half the price of more specialized shoes. Plus, with the range of styles (the high tops are nice for a little added ankle support) and colors, you can easily wear these out in public without feeling like you’re broadcasting “I just came from the gym!” to the world (unless that’s your goal, of course).
There are some downsides to the Chucks. These don’t have great arch support, and the soles on these don’t have a lot of traction. This can make things tricky if you’re lifting on, say, a polished wooden platform. However, these minor criticisms aside, this is an excellent option for folks who aren’t in love with the idea of purchasing an ultra-specialized, expensive shoe.
Sizes: Women’s 5-18, men’s 3-16 | Width options: Standard, wide | Cushion: Low | Recommended use: Gym, cross-training, lifestyle
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What we like: These have more of a drop, and the sliver of added lift can be helpful for moves like squats.
What to know: The midsole is dense and stiff, making these less useful for plyometric exercises.
The construction of the Dropset 3s immediately set them apart from other shoes I tested. The upper feels stable and feels like it secures your feet without being uncomfortably stiff. These are also one of the few shoes I tested with some arch support, and the 6 mm drop makes them my top pick for squats (the slight lift in the heel is helpful if your ankle mobility isn’t great) and Olympic lifts, where you’re more likely to need some flexibility in your forefoot.
Of course, the tradeoff is that these aren’t ideal for HIIT workouts. I found these got uncomfortable pretty fast when jumping rope, and the stiff sole means you probably won’t enjoy sprinting in these, either. However, for a specialized shoe, the Dropset 3s deliver on their promises of stability and support and are worth the investment if your workout focus is primarily on lifting weights.
Sizes: Women’s 5-14, men’s 4-18 | Width options: Standard, wide | Cushion: Low | Recommended use: Strength training, cross-training
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What we like: The Metcon 9s are grippy and stable and are reinforced for moves like rope climbs.
What to know: The protective overlays also make these less breathable than other workout shoes.
I know a lot of lifters who swear by the Nike Metcons, and I can see why. These are grippy and stable on the gym floor, with an inner plate that helps distribute weight for added stability during heavy lifts. The width helped ensure that I could ground my feet during deadlifts, and these were flexible enough for moves that required more range of motion, like Bulgarian split squats. These also have added touches that cement their title as a “CrossFit shoe,” with a textured rubber overlay that wraps around the middle of the shoe for added protection during moves like rope climbs (which, for the record, I did not attempt; I have limits on how far I’ll go for product testing).
Again, you probably won’t enjoy moves like sprinting or jumping rope in these; the thicker, heavier sole makes these moves more awkward than I’d like. The extra reinforcements on the outer part of the shoe also come at the expense of breathability. However, the reinforced upper can also take a beating, so you’ll be able to use these shoes for a long time. Another tip I picked up from friends: The women’s sizes seem to run narrower, so if you want more space, shopping the men’s section might be to your advantage.
Sizes: Women’s 5-15, men’s 6-15 | Width options: Standard | Cushion: Medium | Recommended use: Strength training, cross-training
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What we like: These are comfortable right out of the box and have a thicker sole that helps protect your knees during more cardio-focused workouts.
What to know: The thicker sole makes the Project Rock 7s less ideal for moves that require a lot of foot stability, like squats and deadlifts.
I always want to focus on the utility of the items I’m testing for my reviews. Still, I have to admit, I also think the Project Rock 7s (a collaboration with Dwayne “The Rock” Johnson) are stylish and could just as easily be worn for running errands as for a HIIT class. These have added stability in the heel, making you feel securely locked in, even during lateral movements like side lunges. These shoes also have rubber toe caps to help give you grip during planks while reinforcing the shoe against movements that could quickly tear up an unprotected mesh upper.
For workouts that require more cardio, these shoes were the clear winners. They’re lightweight enough not to drag you down and cushioned enough to protect your joints during high-impact movements like jumps. These would be an excellent pick for a HIIT class and attractive enough that you won’t mind wearing them out and about. While the cushioning that makes them so comfortable makes them less ideal for heavy lifts, these are excellent cross-training shoes.
Sizes: Women’s 5-12, men’s 7-15 | Width options: Standard | Cushion: Medium | Recommended use: Strength training, cross-training, lifestyle
The Bottom Line: The Best Workout Shoes
With its combination of stability and low-profile cushioning, the Reebok Nano X4s (view at Amazon) are our overall pick for a workout shoe. However, if spending around $150 on a workout-specific shoe isn’t your style, the Converse Chuck Taylors (view at Amazon) are equally adaptable for heavy lifting and walking around town and can easily be found for under $100.
EatingWell / Brierley Horton
Choosing a Workout Shoe
When choosing a workout shoe, a few factors can help you narrow down your choices.
Your Shoe’s Cushioning Should Match Your Workout
As obvious as it may seem, you should do some research when choosing a workout shoe. The needs of a powerlifter will differ from those of someone who does more Olympic-style lifting or a HIIT workout. Shoes with a flat or zero-drop sole are better for heavy lifting because they allow you to stabilize your feet and press into the ground. On the other hand, if your workout requires jumps or more explosive movements, a shoe with more cushioning and support for multidirectional movements will serve you better. Your feet are the foundation of any good workout—you want to protect them!
A Workout Shoe’s Durability Is in the Details
Shoes created specifically for a certain type of workout often have features to help reinforce common pain points. For example, the Nike Metcon 5s are intended for CrossFit workouts, which often include rope climbing. An unreinforced shoe could start to break down quickly when faced with constant friction. Similarly, the Project Rock 7s have toe caps to prevent wear when doing planks or mountain climbers, moves that would bring the toe of the shoe in contact with the floor. Details like this can keep you from wearing through shoes more often than you should.
Fit and Comfort are Nonnegotiables
No matter your shoe’s purpose, fit and comfort are two characteristics you should never neglect. Your foot should feel secure within your shoe, and your toes should have enough room to spread comfortably without rubbing against the end of your shoe. If your shoe is intended for high-intensity exercises, your foot and ankle should feel supported and stable, and the sole should have enough grip that you don’t have to worry about slipping. Some workout shoes, especially those intended for weightlifting, will feel stiff and flat compared to your favorite pair of walking shoes, but they should never cause discomfort.
EatingWell / Katie Tuttle
Our Workout Shoe Tests
To test these shoes, I put them all through similar workouts to see how they would perform. This included weightlifting, HIIT workouts and less high-impact activities, like walking dogs and running errands. When possible, I recruited fellow weightlifters and studio workout enthusiasts to see how their experiences compared to my own with the same shoe.
During testing, I looked at each shoe’s fit, along with how well it did the job it was intended to do. For shoes intended for weightlifting workouts, I examined how stable they were under various lifts, including bench, deadlift and squats, and accessory movements such as overhead presses or split squats. For shoes with more cardio capabilities, I noted how much arch support they provided, as well as if my feet felt secure during multidirectional movements.
Since the shoes I tested were not intended for running, I restricted testing to short sprints. If the shoe was marketed as a cross-training shoe, I also used it for movements like box jumps or jumping rope to gauge their flexibility and comfort during these exercises.
We Also Considered
NoBull Outwork Training Shoes ($139 at NoBull): I really wanted to like these. Many lifters I know swear by these, and they come in some great colors. NoBull also has a considerable variety of styles to choose from, so another style might have worked better. However, this model left me cold; these felt overly stiff and thin, and for the price, I’d ultimately recommend the Nanos.
Nike Air Max Bella TR 5 ($95 at Nike): These were great; comfortable, and with enough cushioning to feel comfortable walking around the gym. And at about $90, they’re quite a bit cheaper than the Metcon 9s. I preferred the Metcons slightly more, but these would still be a good budget-friendly option if you want a CrossFit-type lifting shoe.
Puma Fuse 3.0 Training Shoe ($120 at Puma): Though these are intended to compete with the Nanos and Metcons of the world, the Pumas just didn’t work for me. The soles were too thick for heavy lifting yet stiff enough that plyometric movements were uncomfortable. These were a pass for me.
Common Questions
Can I use running shoes for cross-training?
While it might be tempting to use your running shoes for cross-training, they’re not ideal for the lateral movements and varied exercises involved in a cross-training workout. Running shoes are designed to support forward motion, often with more cushioning and a curved sole, which can make side-to-side movements feel less stable. The highly cushioned soles of most running shoes are a definite no for heavy lifts where contact with the ground is extremely important. Cross-training or weightlifting shoes will offer a flatter, more supportive base and typically have added lateral support, making some styles versatile enough for everything from weightlifting to agility drills.
How often should I replace my workout shoes?
If you’re like me and tend to wear your shoes until their tread is practically worn off in places, my advice is: Don’t be like me. Most workout shoes need to be replaced every six to 12 months, depending on how often you use them and what workouts you do. Running shoes might wear out faster because of all the impact, while shoes for weightlifting or HIIT could last longer, though their cushioning and support can still break down over time. Listen to your body: If you start feeling aches in your feet or notice your shoes have lost their grip or shape, it’s time to treat yourself to a new pair. Your tendons and joints will thank you!
Are flat shoes better for weightlifting?
Yes, flat shoes are better for weightlifting—and I say this as someone who’s spent a lot of time training under a barbell. Shoes with a flatter, more stable base (like Converse or Adidas Dropsets) allow you to keep your feet planted and distribute your weight evenly, which is crucial for lifts like squats and deadlifts. That’s why running shoes are such a terrible idea if your workout tends more toward lifting than sprints. In short, if you’re lifting heavy, ditch the squishy soles.
EatingWell / Katie Tuttle
Our Trusted Expertise
This article was written by EatingWell editor Katie Tuttle, a frequent tester of everything from shoes to garlic presses. She combined her insights from her own workouts along with those of other testers to determine which workout shoes were the best fit for a variety of activities.
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