Best Nike Training Shoes: How to Choose the Right Gym Shoe for Lifting, Cross-Training and Cardio

If you're looking to get the most out of your gym workout, consider a shoe designed for training. The best Nike workout shoes support your performance as well as your feet. Unless you'll be fully engaged in running, the best gym shoes should be training focused. Using your running shoes for a gym workout is not something Nike Training Coach Lauren Schramm recommends.

Your needs vary depending on the type of workout you do. The best gym shoes for strength training and heavy lifting differ from the shoes you might choose for a cardio-heavy bootcamp class or a workout that involves sprints. Matching your footwear to your workout helps you get the proper support you need.

With all of the different trainer options out there, it can be difficult to know how to choose the right training shoes for your particular exercise regimen. Luckily, Nike has several options tailored to your exercise goals.

• For lifting-focused workouts, choose a stable, low-cushioned training shoe like the Nike Metcon.
• Look for more flexibility and cushioning, like in the Nike Free Metcon, for dynamic dumbbell workouts and HIIT.
• Mixed training regimes warrant a shoe that balances stability and responsiveness.
• A wide toe box and firm base improve lifting stability.
• Running shoes are not ideal for most gym workouts.

The best training shoes share a few key features, according to Schramm:

• A stable, flat base creates a solid foundation for lifting.
• Secure lockdown allows for lateral movement. It can be challenging to stay focused when your foot is moving around inside your shoe, so you need to feel confident that your shoe and your foot are one.
• Durable outsoles help with grip.
• A flexible forefoot supports you when you need to push off your toes, like during an explosive movement.
• Appropriate cushioning will vary based on workout type. High-impact workouts require slightly more cushioning than those focused on heavy lifting to mitigate the force of your foot hitting the ground.

Schramm suggests looking for a gym shoe with a wide front of the shoe to create more room for your toes—also known as a toe box. "In a lot of exercises, it's important to be able to spread your toes out so you can grip the floor", she says. This improves stability and force production during lifts.

A more stable base can also be beneficial in a training shoe. It allows you to transfer more force to whatever you're trying to lift, which can positively impact your performance.

It is not recommended to use running shoes for gym workouts. The high-stack cushioning that provides shock absorption on runs reduces stability during gym workouts, raising the risk of wobbling, whether you're lifting or doing lateral movement.

Thick foam in a highly cushioned shoe also doesn't provide the grounded feel that's ideal for gym training sessions. If the cushioning is getting between you and your ability to press firmly into the floor, it can hamper your ability to lift heavier weights.

Flexible stability means a shoe offers stability where you need it most—in the heel—with flexibility in the front part of the shoe, along with midfoot containment. This combination creates a balanced feeling of control and stability without sacrificing movement and adaptability.

Nike Metcon
Stability: maximum
Cushioning: minimal
Best for: weightlifting, CrossFit
Flexibility: moderate
Ideal user: heavy lifters, mixed-modality trainers

Nike Free Metcon
Stability: high
Cushioning: moderate
Best for: HIIT, bootcamp classes
Flexibility: high
Ideal user: cross-trainers

Hybrid athletes focused on cardio need a shoe with moderate cushioning to support impact. The best shoe for hybrid athletes also delivers stability to support lateral movements.

Athletes who primarily train with lifting need a shoe with maximum stability and minimal cushioning for a locked-in feel that reduces the risk of ankle rolls.

The Nike Metcon line, including the latest iteration – the Metcon 10 – is packed with key features to deliver the stability your feet crave during heavy strength training. This iconic cross-training shoe fuses stability, grip, durability and lockdown into one package, enabling you to move through all of your weightlifting exercises with ease.

The Metcon 10 puts stability first and helps secure your feet for less shifting when lifting heavier weights. It offers greater grip for more leverage and is highly durable to keep up with the demands of your workouts. Its lockdown lacing system means less slipping inside the shoe during key movements.

When you're cross-training and bouncing between exercises, you need a versatile shoe to stay engaged.

The Nike Free Metcon 7 provides just that, thanks to a multitude of features. With more cushioning than the Metcon, the Free Metcon 7 offers value when you're jumping more and not lifting a lot of weight.

The Free Metcon 7 is ideal for dynamic strength training, with a stable base that helps during the weightlifting periods. However, heavy lifters will prefer the maximum stability of the Metcon.

The Free Metcon 7's soft upper, designed for comfort and lightness, makes it the complete package, ideal for someone just starting training or for someone bouncing from one side of the gym to the next.

The Nike Free Metcon 7 is a versatile shoe that balances flexibility and stability to support lateral movements, lifting and circuit training. This is the shoe to reach for when you're planning on a quick and dynamic strength-training workout—like a HIIT or bootcamp class—or a routine that incorporates moderate lifting and high-intensity movement.

The Metcon 10 is a stability-first shoe designed to support lifting and CrossFit-style workouts. This shoe is ideal for lifting heavy loads and for functional training sessions.

Running shoes are best for cardio-exclusive workouts, not strength sessions. The cushioning these shoes require to support running and walking workouts can work against the stability needed for lifting.

Nike has a few well-cushioned options for cardio workouts, depending on what you want out of your running shoe. The Nike Vomero line is known for its maximum cushioning, while the Nike Pegasus offers an energised ride when you're logging the miles. The Nike Structure offers exceptionally supportive cushioning, thanks to the innovative ReactX foam in the midsole. These performance shoes are also known for their excellent level of comfort.

If your focus is on walking, grab a pair of Nike Motivas—known for their utmost comfort. Thanks to their super-high stack of cushioning, you won't have to worry about a bumpy journey.