Getting a pair of new gym shoes is the classic purchase dilemma. If you’re hitting the gym for weight training, you spend some time on the treadmill too. So what kind of shoe do you buy – one which is running oriented or a shoe designed specifically for training and lifting?
Buying a pure-play training shoe offers all the stability you need but could be clunky during runs. Conversely, a soft running shoe is more comfortable but lacks the level of support required for weight training sessions.
There is always a middle ground for everything, and that’s what this guide is about. We’ll help you find a shoe that delivers all-around performance in the gym.
The following is our selection criteria; this applies to the shoes on the list in varying degrees. Since our list is not exhaustive, you can also apply it to other shoes not mentioned here:
1. The shoe should preferably have a heel drop of 4 mm or more: The higher the drop/lift (10-12 mm), the better it is – but only if the running shoe in question is firm and stable.
If a shoe is soft, then a higher drop shoe will prove counter-productive during weight-training sessions. A higher drop usually translates into more foam underneath the heel. If the said foam is soft, then loading weight will make the shoe unstable.
The 4 mm+ drop rule is exempted for zero-drop shoes which do not compress a lot.
For example, Vans and Converse Chuck Taylor have 0 mm offsets. Yet, they’re ideal weight-training sneakers because their soles and sidewalls are made of solid rubber. The same goes for stable sneakers (with a slight drop) like adidas Superstars and Nike Dunks. But then, Vans and Chucks aren’t running shoes so their use-case is limited to weight training. Hence this guide.
2. Do not buy ‘stability’ shoes with medial posts: Let’s say you’re squatting 200lbs on a Smith machine wearing shoes with a medial post. What do you think will happen?
Well, the softer part of the midsole will compress while the medial post will not. This not only creates instability, but the hardness of the medial post will also be felt underneath. You’re better off in a neutral shoe.
3. A firm and stable midsole with a full ground contact outsole: Have you seen a professional powerlifting shoe? It is super-firm with zero roll and a full-contact outsole for excellent grip and stability. This is the reason why casual sneakers like the Chuck Taylor, Vans, and cup-sole sneakers perform so well in the gym.
For the same reasons, shoes with a heel Air Bag (Nike) or adidas Boost are excluded. Besides, treadmill running requires a firmer shoe than road running. The general thumb rule here is: heavier the weight, firmer the shoe.
If you’re lifting 110 kg/250 lbs+ squats or 40 kg/100 lbs (standing) barbell/dumbells curls, then disregard this guide and get a proper (firm) training or lifting shoe instead. At this weight, you wish you had something more stable than a soft running shoe.
4. Good forefoot plant and outsole grip: The shoe should grip well; exercises such as lunges, leg press, or calf raises require you to be on the ball of your foot. The forefoot should be flexible too.
5. Sufficient cushioning: This is required for treadmill running, all while considering points #1 to #4.
Without further ado, here’s a list of nine best shoes for gym and weight training – in solereview’s order of preference. This list only applies to you if you’re incorporating running into your fitness regime. Else, buying a pair of Vans canvas sneakers is a cost-effective way of meeting all your gym and weight-training needs.
1) New Balance Minimus Trail 10
The Minimus 10 is sold as a trail shoe, so what is it even doing here on this guide? We see the 10v1 as an excellent gym shoe, and here’re some of the reasons.
The low-slung, 4 mm drop midsole is cushioned enough for short treadmill runs but has the stability and ground feedback that you require for gyms. The Vibram outsole has a great grip over synthetic surfaces.
Upper design features like the over-the-forefoot band, the protective toe bumper, and strap based lacing help protect and lock the foot down during workouts.
If solereview had to pick just one shoe out of this guide, the Minimus 10V1 would be it.
2) Mizuno Wave Rider 23
We’re glad that Mizuno hasn’t tinkered with the Wave plate for the Rider 23. Just like the 22, the midsole has an excellent blend of stability and cushioning. The wide forefoot flare and the plastic Wave plate makes the shoe supportive. Above it, the layered upper is protective and spacious.
The Inspire 15 (see below) is the closest thing to the Rider. It is similar to the Rider 23 except for a more supportive inner midsole.
3) Mizuno Wave Inspire 15
The Wave Inspire 15 is sold by Mizuno as ‘stability’ shoe but its ride behavior is similar to the Rider 23. It doesn’t have a medial post; the Wave plate has more structure on the inner side, that’s all. The low-profile midsole is stable yet cushioned – just the thing you need on a gym floor or treadmill.
The rest of the shoe mirrors the Wave Rider 23. The spacious upper breathes well and has stitched overlays to form a protective foot covering.
4) Mizuno Wave Shadow 3
Not a lot has changed on the Wave Shadow 3 since the last year, so that makes it an excellent shoe for indoor gyms – particularly when your workouts consist of more running and less weight-training.
The low-profile midsole and ultra-grippy outsole provides lots of stability when engaging in isotonic or isometric exercises. And since it’s purposely designed for road-racing, the Shadow V3 is perfect for fast-paced gym runs.
The smooth and snug-fitting upper locks the foot in place during workouts.
5) Nike Flex RN 2019
The Nike Free concept – which the Nike Flex RN is based on – has always been a great shoe for the gym environment. The flexible and supportive midsole is suitable for weight training; the ride is cushioned enough for the treadmill.
If your exercise routine involves calisthenics then the flexible midsole becomes useful. We prefer the last year’s Free RN 2018 but that’s being discontinued so the Nike Flex RN 2019 is the next best thing.
Even though the Flex RN has a bootie construction, the lacing is fully functional. The lace eyelets are mounted over fused midfoot panels for an effective cinch, and the last lacing row is connected to an over-the-heel strap to help lock the heel in.
6) Nike Flex Experience RN 8
This is an entry-level, gym-friendly shoe which is inspired by the flexible midsole design of the Nike Free.
The lightweight shoe is good for weight training, treadmill use, and even as a travel shoe.
7) Asics Dynaflyte 4
The Dynaflyte has been one of Asics’s lesser-known but competent running shoes. The latest (and 4th) incarnation of the Dynaflyte introduces a softer and better-fitting upper over a lightweight Flytefoam midsole which is carried over from the V3.
The said midsole has sufficient cushioning for training runs while being firm and supportive enough for weight training.
8) Brooks Ghost 12
The Brooks Ghost 12 continues to be our cushioned shoe pick for gym use; the 2019 model uses a new midsole which rides similar to the 11. The midsole has a thick stack of foam which is supportive enough as long as you aren’t loading it with too much weight.
Buy the Ghost if you want a little more shoe while steering clear of the marshmallowy cushioning territory. If you want something firmer in this class, get the Adrenaline GTS 19.
9) Brooks Transcend 6
If you want to dial up the level of cushioning without compromising on stability, the Transcend 6 is the shoe.
Not only does this Brooks shoe have ample cushioning underfoot, but its wide outsole footprint and high sidewalls also give it a very planted feel.
Also see: The Brooks Glycerin 17.
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