Want more from NBC Select? Sign up for our newsletter, The Selection, and shop smarter.
While shopping for training shoes (which are also often called workout and gym shoes), experts recommend thinking about the following factors.
To recommend the best training shoes, I compiled a list of experts’ favorite models and those the NBC Select staff have tested. Not all brands disclose their training shoes’ stack heights, offsets and arch support types — if they do, that information is also below. Every training shoe on this list is available in half and whole sizes, and they all come in various colors.
Nike’s Metcons are one of the most popular training shoes for working out, says Ezekh, who wears them while doing deadlifts and squats. NBC Select SEO editor Nikki Brown also loves them. “They’re as comfortable as they are stylish, and extremely supportive for my very flat feet,” she says. “I like wearing them while using my vertical climber at home — they’re not too bouncy and keep my feet sturdy while I’m pushing down on the steps.”
The Metcons have a flexible midsole and outsole to support your feet’s natural movements whether you’re jumping or lifting weights. Their cushioning helps soften your impact and keep feet comfortable, and their heel is reinforced with foam to create a stable base. The shoes are also designed with grippy outsoles and breathable, lightweight, stretchy mesh uppers, as well as cables that connect the lacing and sole to secure feet in place.
Men’s sizes: 6 to 15 | Women’s sizes: 7.5 to 16.5
APL’s TechLoom Tracer is one of my favorite training shoes, and it’s designed with a non-stretch material to keep your feet centered on the footbed and offer lateral stability, according to the brand. I wear these shoes while doing HIIT workouts because they’re equally supportive during strength and cardio bursts. I find them especially beneficial for sculpt classes where I quickly switch between Pilates exercises with dumbbells and dance sections.
The TechLoom Tracers have an 8 millimeter offset and light cushioning that keeps my feet padded, but it’s not too thick, so I’m always close to the ground while training. The shoe’s collar and tongue are soft against my skin, plus its sculpted heel and rubber traction pads help me keep my balance. I also love that I can tuck the shoe’s laces in so they’re slip-ons, or tie them in a bow.
It’s important to note that these shoes have a snug fit at first, but the more you wear them, the more they loosen up. I had a hard time getting them on and off my feet for a week or two, but now I easily slip them on.
Men’s sizes: 7 to 15 | Women’s sizes: 5 to 11
Reebok first launched its Nano training shoes in 2011, and the X5s are the newest iteration. Compared to the X3s and X4s, which I’ve also tested, these are hands-down the most comfortable and versatile. They’re designed for cross training, meaning incorporating different types of exercise into your workout regime to target all the muscle groups in your body. I mainly wear the Nano X5s while lifting weights, riding a stationary bike and using the elliptical machine. I can comfortably use them for over an hour and feel stable while doing different movements.
The X5s have a dual-density midsole with a firm, stabilizing foam in the heel and a softer, more responsive foam in the forefoot to support you during short stints of running or jumping. The shoe’s plush collar helps keep your feet in place, and its outsole is decoupled, meaning it’s separated into two parts to make it more flexible. It also has a grippy rubber outsole and breathable polyester upper.
Men’s sizes: 7 to 14 | Women’s sizes: 8.5 to 15.5
With a 4 millimeter offset, low cushioning, grippy rubber outsole and wide toe box, the NoBull Outwork meets all of experts’ specifications for an ideal training shoe. Their upper is made from the brand’s SuperFabric, a durable material treated with a water-repellent coating, and their tongue is perforated to keep your feet cool. The shoes have a snug fit, so some customers prefer ordering a half size up from what they normally wear, according to the brand.
Men’s sizes: 8 to 16 | Women’s sizes: 5 to 11
For stationary lifts like deadlifts with heavy weights, wear a training shoe that has the least amount of cushioning possible, says Canzanese. Cushioning can compress under a heavy load, which compromises your stability, form and technique. That said, Vans are a completely legitimate deadlifting shoe, as are basic Converse, says Canzanese. “They’re nice and spacious by the toe, and their outsole is completely rubber and durable, so it’s not going to compress under a heavy load. The bottoms are also really grippy so you’re not going to slip at all.” However, since Vans are so flat and designed with little cushioning, they’re not great for training that incorporates aerobics like running or jumping. You can buy these Vans in standard and wide sizes.
Men’s sizes: 3.5 to 17 | Women’s sizes: 5 to 18.5
These training shoes have a 2 millimeter offset, making them one of the flattest pairs on this list, so they’re best for weightlifting and other stationary activities like using cable machines or similar gym equipment. The sneakers’ breathable, durable mesh upper keeps feet cool and they have a rubber outsole, plus additional rubber under the toe box to increase grip. There’s also a triangle base in the outsole that helps your feet maintain contact with the ground. The shoes are made with two heel stabilizers and dual-density foam in the midsole — there’s softer foam in the forefoot and firmer foam in the heel.
Men’s sizes: 7 to 15 | Women’s sizes: 5 to 12
These training shoes have an airflow window that you can see when you flip them over — the little cutout goes through the midsole and outsole and has mesh over it.
The airflow window greatly increases the shoes’ breathability, keeping my feet cooler than any other pair I’ve tested, even when I wear thick socks. The shoes’ dual-density midsole makes them stable enough for heavy lifts and flexible enough for short aerobic intervals, plus their wider fit prevents you from worrying about your feet swelling. The Dropset 3s have a 6 millimeter offset and a grippy outsole. There’s also strategically placed cushioning in the back of the shoes to keep your heels locked in the optimal position for weightlifting.
Men’s sizes: 4 to 18 | Women’s sizes: 5 to 14
The Cloudpulse is On’s first training shoe, which Rebecca Rodriguez, NBC Select editorial projects manager, relies on at the gym. “The rigidity of the shoe and the flat bottom makes me feel more secure in my positions,” she says. “And despite the flat sole, the sneaker still provides light cushioning, comfort and arch support.” Rodriguez’s feet stay cool while working out thanks to the breathable upper, and she also appreciates the Cloudpulse’s stylish design — since she wants to wear them, she feels encouraged to do her workouts.
These shoes have a wider toe box, grippy rubber outsoles and a flexible plastic plate in the midsole that supports lateral movements. Since these sneakers are designed with a medium amount of cushioning and have a 8 millimeter offset, they’re best for interval training and HIIT rather than lifting heavy weights.
Men’s sizes: 7 to 14 | Women’s sizes: 5 to 11
It’s important to wear shoes that are specifically designed for the activity you’re doing to keep your feet comfortable and prevent injury, says Canzanese. Athletic sneakers are built around the demands of the sport or exercise they’re meant to be worn for, and if you mismatch the shoe and activity, your body won’t be properly supported. This compromises your performance as well as your overall safety, and can lead to injuries like shin splints, achilles tendonitis, lower back pain and postural issues, says Amato. So if you’re doing two distinctly different exercises, like running over a mile some days and weightlifting others, you should have dedicated shoes for each.
Running shoes and training shoes are made for supporting your feet during very different activities, which their designs reflect. Running shoes prioritize features that assist with the distinct forward, repetitive, linear motion of running, while training shoes are firm and stabilizing, making them suitable for a broad range of exercises in the gym or at home..
One of the biggest differences between training shoes and running shoes is how cushioned they are. Running shoes are usually cushioned with foam to soften the impact your body feels during quick, forceful contact with the ground.
While wearing running shoes, people often describe feeling like they’re standing on clouds, pillows or marshmallows. This is the exact opposite sensation you want to feel while wearing a training shoe, which should allow you to feel the ground beneath your feet. They’re designed with very little cushioning to be firm and stabilize you while weight lifting or during HIIT workouts, for example.
The foam that running shoes are made with tends to give them a bit of height, and their outsole has a rocker shape to encourage the heel-to-toe rolling motion propelling you forward. In fact, when you’re wearing a pair of running shoes and standing still, your body slightly leans forward without you necessarily realizing it. Training shoes, however, have flat outsoles, which are suitable for a range of movement patterns in many directions, says Amato. And their general lack of cushioning means they have little to no height, helping to root your feet into the ground and evenly distribute your weight across all parts of the shoe.
There are three arches of the human foot, the longest of which — the medial arch — is what people are referring to when they talk about arch type. There are three arch types: flat, neutral and high. The simplest way to figure out what type of arch you have is by looking at how much of it touches the ground when you’re standing upright.
It’s important to identify your arch type because it can help you determine what type of shoe your feet will be the most comfortable in. While shopping for athletic sneakers, you’ll often see brands call them neutral, cushioning or stability shoes, which tend to be best for those with neutral, high and flat arches, respectively, says Canzanese. Check brands’ websites to see if this type of language is listed on product pages, and if so, whether the model you’re interested in aligns with your arch type.
If you’re experiencing arch pain, experts recommend visiting a podiatrist for an evaluation and discussing the right footwear options for you.
At NBC Select, we work with experts who have specialized knowledge and authority based on relevant training and/or experience. We also ensure that all expert advice and recommendations are made independently and without undisclosed financial conflicts of interest.
I’m a reporter at NBC Select who has covered fitness since 2020, including topics like yoga equipment, women’s walking shoes, sports bras and ankle/wrist weights. For this story, I interviewed three experts about how to shop for training shoes and rounded up their favorite options, as well as NBC Select staff recommendations. I also frequently test training shoes from different brands to stay updated on the newest models.
Catch up on NBC Select’s in-depth coverage of tech and tools, wellness and more, and follow us on Facebook, Instagram, Twitter and TikTok to stay up to date.
