Before putting on running sneakers for a weightlifting or aerobics class, give it some thought. Training shoes—lightly padded, flat, solid sneakers that put stability first and keep you grounded—are necessary for these kinds of exercises. According to podiatrist and certified sports trainer Dr. Alicia Canzanese, consider them your multipurpose gym sneakers. They are designed for weight training, CrossFit, HIIT workouts, and quick running or jumping exercises.
I spoke with experts on things to look for while buying for training shoes so that you can get the perfect pair. For the past two years, the NBC Select staff has also been evaluating training shoes, so I compiled our top picks based on activity type, price, and support level.
GO Ahead and Skip2025’s top training sneakers | Why should I trust NBC Select?
Selected.
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Best overallNike Free Metcon 6
$90.97$120.00Nike
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Best basic training shoeNo Bull Outwork
$undefined$139.00Nobull
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Best for stationary activitiesUnder Armour UA Reign 6 Training Shoe
$undefined$130.00Under Armour
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Editor s pickOn Cloudpulse
$undefined$150.00On
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How I picked the best training shoes
Experts advise considering the following aspects while purchasing training shoes, also known as exercise and gym shoes.
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Activity
: For stationary activities like weightlifting and using gym equipment (cable machines, for example), go with flatter, minimalistic options, says Canzanese. For activities that require short bursts of running or jumping, like HIIT, go with training shoes that have a bit more cushioning to support your feet and absorb impact. -
Stack height
: Stack height is the amount of material between your foot and the ground. It generally equates to how much cushioning a shoe s midsole has, meaning the portion of foam that connects the shoe s outsole to its upper (the area that covers the entire foot). A taller stack height means more cushioning, while a shorter stack height means less, says Canzanese. Compared to running shoes, training shoes typically have a shorter stack height and less cushioning because they re meant to be firm and stabilizing. Even the most cushioned training shoes you d wear for HIIT workouts won t be as soft or squishy as running shoes, says Canzanese. -
Offset
: Offset, also called heel drop, is the difference between the height of the heel and toe of a shoe. Training shoes are known for having a low offset of somewhere between zero and eight millimeters, meaning they re quite flat, says Canzanese. Flat soles give you a stable base, allow you to connect all points of your foot to the ground and evenly distribute your weight across it to aid your grip, saysOlivia Amato
, a
Peloton
Bike, Tread and Strength instructor.
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Outsole
: Experts say rubber outsoles give you the best grip on gym floors. Paired with a firm heel, they also stabilize your feet, especially when you re landing from a jump or doing lateral movements, says Amato. -
Toe box
: Your training shoe s toe box should be wide enough to comfortably spread out your toes and move them around, says Amato. This helps you maximize how much contact your foot makes with the ground, especially while doing exercises that require you to push off or put a lot of weight on the front part of the foot. When you try on training shoes, make sure your toes don t feel like they re being squeezed together if they do, the toe box is too narrow, says Canzanese. -
Arch support
: Wearing the wrong shoe for your arches can cause pain for the bottoms of your feet, commonly felt as an uncomfortable burning sensation, saysKollins Ezekh
, a certified personal trainer, boxing coach and owner of
Members Only Boxing and Fitness
. While shopping for training shoes, you ll often see them labeled as 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 training shoes you re interested in aligns with your
arch type
. (Learn how to determine your arch type in the FAQ section below.)
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Size
: People often buy running sneakers half a size larger to account for swelling and foot expansion. Training shoes, however, should perfectly fit your feet. Your feet should not slide around in the shoes whatsoever, so be sure to buy the exact size your feet measure, says Ezekh. Ill-fitting shoes can cause foot pain,blisters
and
calluses
, says Amato.
-
Return policy
: Taking a pair of training shoes for a test drive is the best way to determine whether they fit well and work for the types of exercise you do, experts say. While shopping online, check retailers return policies to see how long you have to decide whether you re keeping them.
The best training shoes of 2025
I put together a list of the top training shoe models that experts recommend and that the NBC Select staff has tried. Not all brands reveal the offsets, stack heights, and arch support kinds of their training shoes; if they do, the details are also included below. Each of the training shoes on this list is offered in a variety of colors and in both half and full sizes.
Best overall:
Nike Free Metcon 6
Nike Free Metcon 6
- Secure feet in place
- Flexible mid- and outsole
- Reinforced heel
- Best worn with thin socks
Ezekh, who uses Nike’s Metcons while performing squats and deadlifts, claims that they are among the most well-liked training shoes for working out. Nikki Brown, editor of NBC Select SEO, adores them as well. She claims that they are incredibly supportive for my extremely flat feet and are just as comfy as they are fashionable. I enjoy wearing them when I use my vertical climber at home since they keep my feet stable as I push down on the steps and aren’t overly bouncy.
Whether you’re leaping or lifting weights, the Metcons’ flexible midsole and outsole will accommodate your feet’s natural movements. Their heel is strengthened with foam to offer a strong basis, and their cushioning aids keep your feet comfortable and lessen impact. Along with breathable, lightweight, elastic mesh uppers and gripping outsoles, the shoes are also made with cables connecting the sole and lacing to keep feet in place.
Sizes for men: 6 to 15Sizes for women: 7.5 to 16.5
Best for HIIT:
APL TechLoom Tracer
APL TechLoom Tracer
- Maximum stability
- Slip on or lace up
- Light cushioning
- Snug fit at first
One of my favorite training shoes is the APL TechLoom Tracer, which the company claims is made of a non-stretch material that provides lateral stability and keeps your feet centered on the footbed. Because these shoes provide equal support for strength and aerobic bursts, I wear them during HIIT exercises. They are especially helpful to me in sculpt sessions where I have to fast transition between dance and Pilates exercises with dumbbells.
During training, I stay near to the ground thanks to the TechLoom Tracers’ 8 millimeter offset and mild padding that keeps my feet comfortable without being too thick. The shoe’s contoured heel and rubber traction pads help me maintain my balance, and the tongue and collar feel nice against my skin. I also like that I can tie the shoe laces in a bow or tuck them in so they are slip-ons.
It is noteworthy that these shoes initially fit snugly, but they gradually become more comfortable as you use them. For a week or two, I struggled to put them on and take them off, but now I can do it with ease.
Sizes 7 to 15 for males and 5 to 11 for women
Best for cross training:
Reebok Nano X5
(pre-order)
Reebok Nano X5
- Dual-density midsole
- Flexible outsole
- Breathable upper
- Firm feel
The X5s are the most recent version of Reebok’s Nano training shoes, which were first introduced in 2011. They will formally launch on January 24 and are presently available for pre-order at a few outlets. These are by far the most comfortable and adaptable when compared to the X3s and X4s, which I have also tested. They are made for cross-training, which is the practice of include a variety of exercises in your training regimen to work all of your body’s muscle groups. I wear the Nano X5s primarily when utilizing the elliptical machine, lifting weights, and riding a stationary bike. I can use them steadily and comfortably for more than an hour while performing various motions.
To support you during brief bursts of running or jumping, the X5s have a dual-density midsole with a hard, stabilizing foam in the heel and a softer, more responsive foam in the forefoot. The shoe’s outsole is decoupled, or divided into two halves, to increase its flexibility, and its soft collar helps hold your feet in place. It also features a breathable polyester upper and a grippy rubber outsole.
Sizes for men: 7–14Sizes for women: 8.5 to 15.5
Best basic training shoe:
No Bull Outwork
No Bull Outwork
- Wider toe box
- Water-repellent
- Breathable tongue
- Snug fit
The NoBull Outwork satisfies all of the experts’ requirements for the perfect training shoe thanks to its large toe box, grippy rubber outsole, low cushioning, and 4 millimeter offset. Their tongue is perforated to keep your feet cool, and their upper is composed of the brand’s SuperFabric, a sturdy cloth coated with a water-repellent coating. According to the manufacturer, some consumers choose to order a half size higher than what they typically wear because the shoes fit snugly.
Sizes for men: 8–16; sizes for women: 5–11
Best for heavy weights:
Vans Authentic Shoe
Vans Authentic Shoe
- Very little cushioning
- Spacious toe box
- Durable, grippy rubber outsole
- Not best for aerobics
Wear a training shoe with the least amount of padding possible for stationary exercises like heavy-weight deadlifts, advises Canzanese. Your stability, form, and technique may be compromised if the cushion compresses under a strong weight. But according to Canzanese, Vans and simple Converse are totally acceptable deadlifting shoes. Their outsole is made entirely of rubber and is long-lasting, so it won’t compress under a lot of pressure. They are also pleasant and roomy by the toe. You won’t slip at all because to the extremely gripping bottoms. Vans aren’t ideal for training that includes cardio exercises like sprinting or jumping, either, because they’re quite flat and have minimal padding. These vans are available in both conventional and wide sizes.
Sizes for men: 3.5 to 17Sizes for women: 5–18.5
Best for stationary activities:
Under Armour UA Reign 6 Training Shoe
Under Armour UA Reign 6 Training Shoe
- Flat base
- Extra grippy outsole
- Highly stabilizing
- Firm feel
These training shoes are ideal for weightlifting and other stationary exercises like using cable machines or other comparable gym equipment because they have a 2 millimeter offset, making them one of the flattest pairs on this list. In addition to having a rubber outsole and extra rubber beneath the toe box for added traction, the shoes’ breathable, long-lasting mesh top keeps feet cool. Additionally, the outsole features a triangle base to help your foot stay in contact with the ground. Two heel stabilizers and dual-density foam—softer in the forefoot and stiffer in the heel—are used in the construction of the shoes.
Sizes for men: 7 to 15; sizes for women: 5 to 12
Most breathable:
Adidas Dropset 3 Strength Training Shoes
Adidas Dropset 3 Strength Training Shoes
- Airflow window
- Wider fit
- Stabilizes heels
- Firm feel
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.
Sizes for men: 4–18; sizes for women: 5–14
Editor s pick:
On Cloudpulse
On Cloudpulse
- Wider toe box
- Supports lateral movements
- More cushioned feel
- Not the best for heavy weights
The Cloudpulse is On s first training shoe, whichRebecca 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
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Frequently Asked Questions
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.
-
Flat arches
: The arch completely touches the ground. -
Neutral arches
: There is a little space between the ground and the top of the arch. -
High arches
: There is a lot of space between the ground and the top of the arch.
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.
Meet our experts
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.
-
Dr.
Alicia Canzanese
is a podiatrist and certified athletic trainer.
-
Olivia Amato
is a
Peloton
Bike, Tread and Strength instructor.
-
Kollins Ezekh
is a certified personal trainer, boxing coach and owner of
Members Only Boxing and Fitness
.
Why trust NBC Select?
I m areporter at NBC Selectwho has covered fitness since 2020, including topics likeyoga equipment,women s walking shoes,sports brasandankle/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 oftech and tools,wellnessand more, and follow us onFacebook,Instagram,TwitterandTikTokto stay up to date.