Best Gym Shoes for Weightlifting and Cardio in 2025

The gym is a multi-event environment. In a single session you might squat, do box jumps, run a warmup on the treadmill, and finish with lateral band work. A running shoe is wrong for every one of those activities except the treadmill. A dedicated weightlifting shoe is excellent for squats and terrible for everything else.

The training shoe — and specifically the cross-trainer — exists to serve the full session without being perfect for any single movement.

Some links in this article are affiliate links. SoleHunt may earn a commission at no extra cost to you.

Why you should not lift in running shoes

Running shoes are engineered for forward movement with heel cushioning that compresses under load. When you squat or deadlift, you need a firm, stable base that does not compress. Lifting in a spongy running midsole is the equivalent of squatting on a foam mat — the energy is absorbed by the foam rather than transferred into the ground, and the unstable base increases the risk of ankle roll under load.

For serious lifters, a dedicated Olympic lifting shoe (raised heel wedge, completely rigid sole) is worth the investment. For recreational gym-goers who also do conditioning work, a flat, stiff cross-trainer is the practical compromise.

Key features to look for

Flat or minimal drop. Running shoe heel drops of 10–12mm are counterproductive for lifting. Look for 4mm or less. Zero-drop is ideal for deadlifts and squat variations.

Firm, non-compressible midsole. The midsole should feel dense and stable underfoot. Press your thumb into it — if it sinks easily, it is too soft for heavy lifting.

Lateral lockdown. Wide, flat outrigger soles and snug midfoot sections prevent the foot from rolling during lateral movements and plyometrics.

Grip pattern. Gym flooring ranges from rubber to hardwood to smooth concrete. Look for a multidirectional outsole pattern with enough lug depth to grip without catching on clean rubber flooring.

Our top picks

Nike Metcon 9 — best overall cross-trainer

The Metcon has been the benchmark gym training shoe for a decade. The flat, wide heel provides a stable platform for lifting, the Hyperlift insert system allows the heel to be raised for squat variations, and the forefoot flexibility is sufficient for running and rope climbs. The rubber wrap extends up the back of the heel for durability. Slightly narrow in the toebox — consider going half a size up if you are between sizes.

Reebok Nano X4 — best for functional fitness

The Nano is the Metcon's traditional rival, and the X4 version is the most refined yet. The flat midsole is more comfortable for long conditioning sessions, the upper uses a woven textile that provides structure without weight, and the toe box is noticeably wider than the Metcon — a significant advantage for people with wider feet. Better for WOD-style programming where running volume is higher.

Adidas Adipower Weightlifting — best dedicated lifting shoe

If you are serious about Olympic lifting or powerlifting and do your conditioning on a separate pair of shoes, the Adipower is the benchmark. The raised heel (3/4 inch) puts the ankle in optimal dorsiflexion for the squat, the TPU shell is completely rigid, and the double strap system eliminates all lateral foot movement. Not suitable for any cardio work.

Under Armour TriBase Reign 6 — best for heavy conditioning

The TriBase sole geometry maximises ground contact during multi-directional movements — the three-point system gives exceptional stability for lateral lunges, sled pushes, and kettlebell work. The UA Flow midsole provides enough cushioning for box jumps and assault bike sessions. Better than the Metcon for very heavy conditioning; slightly less stable for maximum-load barbell work.

New Balance Minimus TR — best minimalist option

For people who prefer close-to-ground proprioception, the Minimus TR is a legitimate training shoe rather than a compromised running flat. The outsole uses Vibram rubber for exceptional grip, the 4mm drop is appropriate for lifting, and the upper's low-profile construction makes it feel like an extension of the foot. Requires a gradual transition if you are accustomed to cushioned footwear.

Puma Fuse 2 — best value

The Fuse 2 offers genuine cross-training capability at a fraction of the price of Nike and Reebok's top models. The flat midsole is stable enough for lifting up to moderate loads, the outsole grip is reliable across gym surfaces, and the upper holds the midfoot securely without the bulk of premium models. An excellent first dedicated gym shoe.

Matching shoe to training style

For primarily strength training with occasional conditioning: prioritise flat sole and lateral stability. Metcon 9 or Adipower.

For primarily conditioning with occasional lifting: prioritise cushioning and flexibility. Nano X4 or TriBase Reign 6.

For equal split: the Metcon 9 and Nano X4 are both strong all-rounders. Try both if possible — the fit and feel differ significantly.

Use the SoleHunt finder and select "Gym & working out" to see our full ranked list.