In this product guide:
- 1. Best overall: Nike Metcon 9 Easy On
- 2. Best for light lifting, plyo, aerobics: Nike Flex Control 4
- 3. Best for light lifting, plyo, aerobics: Nike MC Trainer 3
- 4. Best for weight-training, plyometrics: Nike Free Metcon 6
- 5. Cushioned trainer for light lifting, cardio: Nike Air Zoom TR1
- 6. Supportive trainer for weights, cardio: Nike Monarch IV
- 7. Flexible trainer for aerobics, cardio, plyo: Nike Flex Experience 12
- 8. Best for cardio and light lifting: Nike Pegasus 41
- How we selected
The ‘Easy On’ version shares the same midsole and outsole with the standard Metcon 9, but is easier to wear – thanks to the heel clip. The tensile clip collapses when stepped on it, and snaps back to its original position once the foot is inside the shoe. It’s very similar to the Metcon 7, a shoe we reviewed a while ago.
The Metcon 7’s ‘Flyease’ clip (above) is now called ‘Easy On’. The Metcon 9 doesn’t have a hook-and-loop strap.
The Metcon 9 gets a new midsole and upper, but it retains most of the features from the Metcon 7 and 8.
Among the updates, the rubber wrap has been reinforced and widened in the midfoot. This update makes executing a J-hook maneuver easier during rope climbs.
Like the last time, the midsole has a stiff TPU heel lift and a React foam midsole. The shorter grooves under the forefoot make the Metcon 9 slightly less flexible than before. Other than that, the Metcon 9 delivers a planted feel with high levels of stability.
It’s an excellent shoe for most weight-training sessions, unless we’re talking squats that exceed 140 kilos/300 lbs – in which case it’s going to be safer to train in the Nike Romaleos 4 or Saveleos instead.
The Nike Flex Control 4 has the flexibility and agility of a running shoe. It also has the stability that Plyometric and aerobic gym exercises require. Its low-profile cushioning is just right for treadmill use.
The rubber lugs on the outsole periphery grip the floor during forward and side-to-side movements.
The raised midsole under the heel cups the foot; this makes the Flex Control supportive enough for moderate weight-training sessions. The foam channel on the outsole also keeps the weight centered for stability.
Even though the upper is made mostly of mesh, the foot doesn’t slide sideways during shearing movements.
Truth be told; we prefer the MC Trainer 2 to the MC Trainer 2. The strap over the forefoot was a nice touch, and so was the reinforced mesh. The MC Trainer 3’s upper is less supportive and reinforced in comparison. For lack of a better word, the new upper looks cheap.
Nonetheless, it strikes a great balance between being a weight trainer and plyometric-friendly shoe. The single-density foam midsole provides a comfortable and flexible ride that works for a broad range of workouts.
The wide rubber outsole grips very well and creates a stable foundation for lifting sessions. Also, the flex grooves make the MC Trainer 3 a decent treadmill and plyo trainer.
This Metcon variant draws its design inspiration from the Nike Free. The deep grooves on the Free Metcon’s midsole make it more flexible than the regular Metcon 9.
This midsole and upper have been updated on the Metcon 6. The forefoot is more flexible than the Metcon 5, and the higher midsole walls do a better job of cupping the heel and midfoot. The upper gets a sock-like entry with decreased synthetic layering.
The bootie upper is cleverly designed; the Flywire-based lacing helps secure the fit.
Lunges and jumps are easier with the flexible forefoot, and the stable heel works for strength training.
The heel midsole has a supportive ‘strut’ on the side, and the solid rubber base keeps the foot planted during lifting sessions.
Most training shoes tend to have a stiff ride, so the Nike Air Zoom TR 1 is your shoe if you want a cushioned yet stable ride.
The cushioning comes from the full-length Zoom Air unit and foam midsole; working in tandem is the block heel that stabilizes weight-training sessions. The forefoot has tiny waffle lugs and flex grooves for grip and flexibility.
These features make the Zoom TR 1 an excellent multi-purpose gym shoe. The midsole is supportive enough for weights while being flexible enough for Plyometrics.
The upper also ties into the overall comfort story. The soft materials take no time to break in, and the padded heel makes the interiors comfortable. The loop-based lacing is quick to cinch.
The Nike Monarch IV may be the ultimate ‘dad’ shoe, but its wide and supportive midsole proves useful inside the gym. That’s not surprising, considering that the Monarch’s design is based on a cross-trainer. The Monarch is what most training shoes used to look like during the 90s.
The Monarch is a surprisingly good shoe for weight training sessions.
The wide outsole footprint adds stability during weight-training sessions; the cushioned midsole and its full-length Air unit add comfort.
The stiff heel counter also acts as a stabilizer, and the durable upper (synthetic + genuine leather) securely locks the foot in.
The outsole traction is excellent on rubber mats and other gym surfaces.
- Nike’s marketing pitch: Total support for moving in comfort.
- Upper: PU-coated leather and synthetic leather with mesh tongue and lining. No sleeve.
- Upper fit: Fits shorter than regular Pegasus Trail 5.
- Midsole: EVA foam midsole with 3/4th length Nike Air bag.
- Outsole: Carbon rubber in a herringbone pattern.
- Weight: 423 gms/ 15 Oz for a half pair of Men’s US 10/UK 9/EUR 44/CM 27.1.
- Stack heights: 36 mm (heel), 26.5 mm (forefoot).
- Available widths: D – regular, 4E – extra-wide.
- Country of origin: Vietnam.
- Recommended use: Daily casual wear, streetwear.
- Median lifespan: 600 miles.
- Recommended temperature range: Warmer than -10° C/14° F.
Pros
- Value for money
- Ultra-stable ride
- Firm, albeit comfortable ride
- Build quality, durability
- Optional 4E width
- Available till a size US 15
Cons
- Heavy
- A break-in period is required
- Not breathable, runs warm
The Flex Experience Run 12 is not designed to be a training shoe. That said, it has many plyometric and aerobic-friendly features. This is the most flexible and minimal shoe in this guide, and that makes it an excellent choice for box jumps and burpees.
The low-profile midsole allows an efficient power transfer for vertical jumps, and the ultra-flexible forefoot is perfect for burpees. And this being a running shoe, using the Flex Experience as a treadmill shoe is a no-brainer.
The $75 MSRP doesn’t hurt either.
For more cushioning, consider the next shoe on this list – the Nike Pegasus 41.
If you spend more gym hours on the treadmill, stepper, and rowing machine than any other place, the Nike Pegasus 41 will be a good fit.
This is a running shoe first, so you get all the performance benefits of a bonafide runner. Hour-long treadmill runs are within its performance range, courtesy of the comfortable React midsole with Zoom Air. The grippy outsole helps too, and so does the supportive ride.
The sleeved upper secures the foot on the treadmill, stepper, and during light lifting sessions.
We put the Pegasus 41 through the paces, and it’s not a bad strength-training shoe – as long as the weight load isn’t excessive.
The firm midsole with its high heel drop help too. We don’t recommend the Pegasus 41 for plyometrics though – the forefoot is too stiff for that.
HOW WE SELECTED
When Nike designed the Air Trainer 1 in 1987, it also invented the cross-training footwear category.
It was conceived as a general-purpose fitness shoe, as opposed to the sports-specific design approach. Or at least, that was the idea.
The Nike Air Trainer 1 wasn’t a running shoe per se, but they were good enough to run in. It had the agility of a basketball or court shoe, and the heel lift made it ideal for weight training.
Today, the term ‘gym workout’ could mean anything from traditional weight-lifting sessions to a bout of high-intensity training. Going to a gym could mean deep stretches, burpees, box jumps, and 30 minutes on the treadmill or Stairmaster.
As you can see, the one-shoe-to-do-it-all approach is a bit dated. The definition of ‘gym workout’ has evolved, and with that, the training shoe design has kept up.
Shoes like the Monarch IV have hues of the original cross-trainer concept, but there are other products with superior functionality.
So it’s important to choose your gym shoes well. What works for one person may not necessarily be a shoe that’s a good fit for another. Before buying a gym shoe – be it Nike or any other brand – it’s important to consider what kind of training is involved.
We’ve divided this buyer’s guide based on two activity groups.
Shoes for lifting and high-intensity training
Strength training and high-intensity fitness programs like CrossFit require a firm and stable midsole, heel lift (higher drop), and a relatively flexible forefoot. A higher heel-to-toe offset – or heel lift – helps maintain a better balance during weight training sessions.
While Nike sells shoes like the Romaleos 4 and Saveleos that are specifically meant for power-lifting, they are impractical for other activities.
Our choice for the mixed-activity routine is the Metcon 9 Easy On. The ‘Easy On’ variant – formerly known as Flyease – has everything from the standard Metcon 9, but with accessibility-oriented features that make the shoe very easy to wear.
Despite the Metcon 9’s redesigned sole that differs from the Metcon 7 and 8, its ‘Easy on’ system is similar to the past Metcon Flyease models.
On the other hand, Nike shoes with the following design features should be avoided:
– Excessively soft and thick midsoles: Do not buy shoes like the Nike Invincible 3, as they lack the midsole stability for weight training sessions. An overly high heel stack will also get in the way.
– Running shoes with plated midsoles: Products like the Nike Vaporfly 3 are great for running, but their unstable heel makes them unsuitable for gym use.
– Nike shoes with Max Air bags: Having a large gas-filled chamber under the heel during weighted squats isn’t a good idea at all, as such midsoles lack the necessary levels of support.
Shoes for plyometrics, aerobics, treadmill runs
Here, we need shoes that are flexible, yet supportive and lightweight. Some ride comfort doesn’t hurt either. For plyos like jumps, lunges, or aerobic activities, a low-profile and flexible midsole helps.
Within this group, Solereview’s recommended shoe is the Nike Flex Control 4. It’s an affordable shoe (MSRP $75) with an optimal blend of flexibility, comfort, and support.
Training shoes like the Metcon 9 don’t do very well on the treadmill. Sure, you can run in them, but they feel clunky. That’s understandable, considering that aspects like the midsole stability and overall protection are prioritized.
This is also relevant for plyometric activities like jumps, lunges, or aerobics – where a bulky shoe proves to be sub-optimal.