One of the questions I get asked all the time is:
“What kind of shoes should I wear when I work out?”
It may seem like a small detail, but your shoes are literally your connection to the ground. When you’re squatting, lunging, deadlifting, doing step-ups, pushing a sled or performing other strength exercises, what you have underneath your feet matters.
You don’t necessarily need a specialized powerlifting or Olympic weightlifting shoe. For most people doing general strength and fitness training, I recommend something in between: a comfortable training shoe that gives you stability, good contact with the ground and enough flexibility to move.
What I generally don’t recommend for strength training is a highly cushioned running shoe with a thick, soft sole.
Running shoes are primarily designed for repetitive forward movement. Many modern running shoes use substantial amounts of foam and cushioning to absorb impact and make running more comfortable.
That’s great when you’re putting in miles.
Strength training asks something different from your footwear.
Think about performing a squat or reverse lunge. You’re trying to create a solid base, control your body and transfer force into the floor. During lateral lunges, split squats and other multidirectional exercises, you’re also asking your shoe to provide stability from side to side.
A very thick, soft sole can compress underneath you. Instead of feeling firmly connected to the floor, you’re essentially standing on a cushion.
That’s not necessarily what I want when someone has a barbell, dumbbells or kettlebells in their hands.
This doesn’t mean running shoes are bad shoes. They’re simply designed for a different job.
If you’re primarily strength training, a cross-training shoe generally gives you a firmer platform, better lateral support and better ground contact than a heavily cushioned running shoe.
For the average person doing strength training, I recommend looking for:
The goal isn’t to find the hardest shoe possible.
It’s to find the right combination of stability, comfort and functionality.
Below are several training shoes I recommend looking at. Click on any shoe name to see the shoe, available colors, sizing and current pricing directly from the manufacturer.
Best for: Strength training, natural movement and people who prefer a wide toe box
The Flux Adapt Graphene XT takes a natural-movement approach while still being designed specifically for gym training.
Flux uses a wide toe box and zero-drop platform, meaning your heel and forefoot sit at the same height. The shoe has a 17 mm stack height and dual-density EVA midsole, keeping you relatively close to the floor.
The outsole incorporates Graphene-Pro in high-wear areas for durability and traction, while the ballistic mesh upper provides breathability and support.
Why I like it: The combination of a wide toe box, low profile and zero-drop platform gives your toes room to spread and helps create a strong base during squats, lunges, deadlifts and other strength exercises.
Something to know: If you’ve spent years wearing shoes with a significant heel-to-toe drop, switching immediately to zero-drop footwear may feel very different. Give yourself time to adjust.
Best for: Lightweight strength training, wider toe room and mixed gym workouts
The Altra Solstice XT 2 is another good option for people who prefer a more natural foot position.
Altra’s FootShape design gives your toes more room, while its balanced zero-drop platform keeps the heel and forefoot at the same height.
The caged rubber upper provides additional structure for lateral movements, while Altra’s InnerFlex technology allows the shoe and foot to flex naturally.
Why I like it: You get a relatively low, stable platform with room for the foot to spread. That’s a good combination for squats, lunges, step-ups and other lower-body movements while maintaining enough versatility for conditioning and short runs.
Best for: Strength-focused workouts and people who prefer a firm platform
The NOBULL Outwork provides a firm, stable base without requiring you to wear a traditional powerlifting shoe.
Its relatively low platform helps keep you connected to the ground, while the durable upper and rubber outsole provide structure and traction.
Why I like it: If most of your workout consists of squats, deadlifts, lunges, presses, rows, carries and resistance training, this is the type of shoe that makes sense.
Best for: Strength training and people who prefer a wider, stable platform
The adidas Dropset 3 uses a dual-density midsole designed to provide stability under load while maintaining enough cushioning for general gym work.
It has a 6 mm heel-to-toe drop, TPU support through the midfoot and a grippy outsole.
Why I like it: The combination of a stable heel, wider platform and flexible forefoot makes this a strong choice for people whose workouts are primarily resistance training.
Best for: The person who does a little bit of everything
The Reebok Nano line has been popular in functional fitness for years because it’s designed around multiple types of movement rather than just running or lifting.
The Nano X4 uses Reebok’s Lift and Run Chassis along with Floatride Energy Foam to balance stability and cushioning.
Why I like it: This is a great option if your workout includes squats and lunges but also sled pushes, box work, conditioning and other athletic movements.
Best for: Ground contact, stability and lower-body training
The UA Reign 6 uses a dual-density midsole with firmer material in the heel and softer material toward the forefoot.
Under Armour’s TriBase design is intended to maximize ground contact while allowing natural movement. It also has a low 2 mm heel-to-toe drop.
Why I like it: You stay close to the floor and have a stable platform for lower-body strength work without wearing a dedicated lifting shoe.
Best for: Strength training combined with athletic and high-intensity workouts
The Nike Metcon has become one of the most recognizable cross-training shoes because it combines a stable lifting platform with enough flexibility for other gym movements.
The Metcon 10 uses a Hyperlift plate underneath the heel for additional stability during exercises such as squats and deadlifts, while still incorporating cushioning and flexibility for dynamic movements.
Why I like it: It’s another strong middle-ground option. You can lift seriously in it without wearing a shoe that’s useful only for lifting.
There isn’t one shoe on this list that I would call the best shoe for everyone.
If you prefer a natural foot position, wider toe box and strong connection to the ground, start by looking at the Flux Adapt Graphene XT or Altra Solstice XT 2.
If your workouts are heavily focused on strength training, look at the NOBULL Outwork or adidas Dropset 3.
If your workouts combine strength, conditioning, lateral movement, sleds, circuits and athletic exercises, look at the Reebok Nano X4, Under Armour UA Reign 6 or Nike Metcon 10.
Most importantly, the shoe still has to fit your foot.
Foot width, arch structure, ankle mobility, previous injuries and personal comfort all matter. A shoe that feels great on one person may not feel right on another.
If you’re doing a five-minute treadmill warm-up before your workout, you probably don’t need to overthink it.
But if you’re going out for a three-, five- or ten-mile run, that’s different.
Use your running shoes for running and your training shoes for training.
Running shoes are designed around repetitive forward movement, impact absorption and comfort over distance. Cross-training shoes are generally designed to provide more stability and control when you’re lifting and moving in multiple directions.
Trying to make one shoe perfect for everything usually means compromising somewhere.
I don’t want anyone reading this article to think they need to spend $150 before they can start strength training.
You don’t.
If your current shoe has a relatively flat, firm sole, fits properly, provides good traction and allows you to move comfortably, it may work perfectly fine.
What I would reconsider is showing up for a lower-body strength workout in an extremely soft, thick, highly cushioned running shoe simply because it feels comfortable.
Comfort matters. But so does stability.
Your shoes are your connection to the ground.
You don’t need powerlifting shoes. You don’t need Olympic lifting shoes. And you certainly don’t need to buy the latest $200 shoe because someone on social media told you to.
For most people, a quality training shoe with a stable base, good traction, lateral support, adequate toe room and enough flexibility to move comfortably is an excellent choice.
Find the shoe that fits your foot and matches the type of training you actually do.
Then stop worrying about the shoes and get to work.
Committed to your overall health,
This article is intended for general educational purposes and is not a substitute for individualized medical or nutrition advice.