This article has been updated with current models for August 2023. The Adidas Ultraboost 22, adidas Solarglide 5, Brooks Adrenaline GTS 22, and Saucony Kinvara 13 have been replaced with their updated version. The Asics Kayano Lite 2, Brooks Adrenaline GTS 22, and Nike React Infinity 3 have been removed. The Asics Kayano 30 and Brooks Ghost 15 are new additions. Except for the narrower ‘B’ width, the women’s models are almost identical to men’s.
In this product guide:
- 1. Factors to consider
- 2. Our top pick: adidas Ultraboost 22
- 3. Flexible running shoe for gym: Nike Flex Experience Run 11
- 4. Stable running shoe for gym: adidas Solarglide 6
- 5. Cushioned support running shoe for gym: Nike Zoom Structure 24
- 6. Cushioned support running shoe for gym: Asics Kayano 30
- 7. Cushioned support running shoe for gym: Brooks Ghost 15
- 8. Lightweight running shoe for gym: Saucony Kinvara 14
The path to finding a pair of gym-worthy shoes is fraught with potential compromises. Going to a weight-training gym also involves treadmill miles.
So what kind of shoes work best here – should they be 100% running-oriented, or a shoe that’s designed specifically for training and lifting?
The adidas Ultraboost fares surprisingly well inside a gym.
Buying a pure-play training shoe offers a lot of stability, but isn’t necessarily the best choice for treadmill sessions. The Nike Metcon is a good example. Conversely, a soft running shoe offers a higher level of comfort on the road, but lacks the stability that weight-training sessions demand.
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 inside the gym.
Our selection criteria apply to the shoes on the list in varying degrees. Our curated guide is not exhaustive, so this reasoning can be applied to other shoes not mentioned here:
1. The shoe should preferably have a heel-to-toe offset of 4 mm or higher: The higher the drop/lift (10-12 mm), the better it is – but only if the running shoe in question is firm, and therefore, supportive.
If a shoe is soft, then a higher offset shoe will prove counter-productive during weight training. A higher drop usually translates into more foam under the heel. If the said foam is soft, then the weight loading will induce instability.
The 4 mm+ drop rule is exempted for zero-drop shoes that aren’t too soft.
Take, for example, Vans and Converse Chuck Taylor models with their 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 usage is limited to weight training. That’s why this guide exists.
2. Avoid ‘stability’ shoes with medial posts: Let’s say you’re squatting 200lbs wearing shoes with a medial post. What do you think is going to happen?
Well, the softer part of the midsole will compress whereas the medial post will not. This not only creates instability, but the hardness of the medial post will also be felt underneath. Here, a neutral shoe with a single material midsole is a better choice.
3. A firm and stable midsole with a full ground contact outsole: A professional power-lifting shoe is super-firm, exhibits zero midsole bias, and has a full-contact outsole for superior grip and stability. That’s why casual sneakers with those characteristics – like the Converse Chuck Taylor and Vans – are near-perfect for the gym.
The Ultraboost does ok on the treadmill.
For the same reasons, shoes with a heel Air Bag (Nike) or super-soft midsoles are excluded. Besides, treadmill runs require a firmer shoe than road running.
The adidas Ultraboost Light is an exception due to its supportive midsole. The new generation of Ultraboosts are nowhere as soft as the first few versions. Even the Ultraboost 20 was a lot softer.
If you’re lifting more than 110 kg/250 lbs squats or 40 kg/100 lbs (standing) barbell/dumbells curls, then ignore this guide and get a proper (firm) training or lifting shoe instead. At this weight, a stable training shoe offers better safety than a soft running shoe.
In the past, we have reviewed the Nike Metcon 5 and the Reebok Nano 9 – both were serious cross-training shoes.
If you don’t plan on running, get a proper training shoe like the Nike Metcon instead. The rearfoot lift and stability inspires confidence during squat cleans, kettlebell swings, deadlifts, and regular squats.
For reference, we reviewed the Nike Metcon 7 – another gym-worthy training shoe for lifting and strength conditioning exercises.
In one of the previous editions of this guide, we recommended the New Balance Minimus Trail 10 V1 – a running shoe that was excellent on the treadmill while being flat and stable enough for weighted workouts.
Unfortunately, we no longer see it in New Balance’s assortment. On the bright side, New Balance sells a Minimus series of training shoes. Hence, these low-offset shoes (4 mm) continue to be an option. If we had to choose from that assortment, it would be the Minimus TR.
4. A planted forefoot and outsole grip: The shoe should grip well; exercises such as lunges, leg presses, or calf raises activate the ball (front) of the foot. The forefoot should be flexible too.
If this article were written five years ago, various Nike Free running shoes would have received a mention. Since versatile Nike Free shoes are no longer available, Flex Experience RN 11 will have to do.
5. Sufficient cushioning: Ride comfort is desirable for treadmill runs, and that should co-exist with traits mentioned in points #1 to #4.
Without further ado, here’s a list of seven best shoes for gym and weight training – sorted in Solereview’s order of preference.
This list applies only if the gym workout includes running. Else, buying a pair of Vans canvas sneakers is a cost-effective way of meeting most weight-training needs.
1) adidas UltraBoost Light
The Ultraboost 22 isn’t strictly a running shoe, but that doesn’t make it less friendly for the gym. You see, the Ultraboost went through a transformative design with the UB-22; the Ultraboost Light is based on a similar design.
Just like the 22, the ultra-wide midsole of the Ultraboost Light supports the heel for better ride stability. The plastic clip on the snug upper also helps secure the foot.
The Continental rubber outsole and Torsion shank increase the overall stability by making the ride stiffer. Also, the Ultraboost Light has a deeper transition groove (under the heel) than the Ultraboost 22, and that leads to marginal gains in stability.
The cushioned Boost midsole makes treadmill runs comfortable, whereas the stable midsole and narrow upper keep the foot supported during weight training sessions. The Continental rubber outsole grips well over treadmill belts and rubber tiles.
2) Nike Flex Experience Run 11
In the absence of suitable Nike Free models, the Flex Experience 11 is the next best thing.
The midsole has deep, side-to-side flex grooves that are inspired by the original Nike Free. The midsole isn’t very soft, so there’s adequate stability for weight training. The flexible nature of the midsole design is useful for treadmill runs, lunges, and box jumps.
The Flex Experience 11 has a more supportive rearfoot than the 10, as the heel no longer has the flex grooves. The newly-acquired stability makes the V11 a better gym shoe than the V9 and V10.
The upper design is basic, yet fits smoothly and securely. In the back, the collapsible heel is gentle on the Achilles.
By the way, this entry-level lightweight trainer is also an excellent travel shoe.
3) adidas Solarglide 6
Our Solarglide 5 review made it clear that we didn’t think much of it as a running shoe. It was a heavy and clunky shoe with limited versatility. And why bring up the Solarglide 5? That’s because the Solarglide 5 and 6 are based on the same sole, and therefore, behave the same inside a gym.
However, some of the things that work against the Solarglide 6 as a running shoe make it an excellent gym shoe.
The plastic shank also acts as the forefoot stability device. Note the wide flare of the Boost midsole.
The Boost midsole is ultra-stable due to the unique LEP shank that forms a ‘wing’ over the forefoot and heel. The Continental rubber outsole grips very well on the gym floor and treadmill belts.
The LEP shank extends over the heel and forms a wing to stabilize the heel. The Boost midsole provides deep cushioning.
And we all know what Boost foam does – it adds durable cushioning comfort wherever it is used. There’s ample ride comfort for treadmill runs, and the supportive midsole is stable enough for weight-training sessions.
The upper is what you’d expect from most adidas running shoes – it’s secure with high levels of interior comfort. We wished adidas put in a sleeve there, though.
4) Nike Zoom Structure 24
A firmer medial post is no longer a part of the Nike Structure’s design, so this shoe is more gym-friendly than the past models. The Structure 23 ditched the medial wedge (of the 22) for a wide and cushioned midsole. The 24 is based on the same midsole, so nothing has changed under the slightly-tweaked upper.
The Structure 24’s midsole and outsole create a cushioned and supportive base.
The rear midsole is where plenty of cushioning and stability co-exist. The foot sits cupped by the midsole rather than atop it; this arrangement gives the shoe adequate support during weight training sessions.
A compressed Zoom Air bag under the forefoot makes treadmill running enjoyable and efficient. The outsole geometry also helps with overall stability and traction.
Bringing everything together is a fully-sleeved upper with a very plush tongue and heel; a strap-based midfoot lacing system locks the foot down during workouts.
5) Asics Kayano 30
While this shoe shares the first name with the Kayano 29, the two shoes are nothing alike. Just like the Nimbus 25, Asics has completely redone the Kayano for 2023.
The Kayano 30’s midsole doesn’t have a medial post (Litetruss) or visible Gel pads. Instead, what we get is a single-density midsole with a wide and supportive base.
The Kayano makes it to this list, courtesy of its excellent blend of cushioning comfort and support. The Flytefoam midsole offers treadmill-friendly cushioning with a ride that’s supportive enough for gym workouts.
The secure upper is very Asics-like; it’s plush and smooth on the inside.
Also see: The Brooks Glycerin 20 (our review) – a firm and supportive running shoe that’s suitable for gym workouts.
6) Brooks Ghost 15
Our in-depth review explained why the Brooks Ghost 15 is the perfect ‘dumb reach’ running shoe.
It doesn’t have a lot of personality, but it’s hard to go wrong with the Ghost. It’s up for everyday runs, a half-marathon, and everything in between – including gym use.
The Brooks Ghost 15 is a popular do-everything daily trainer that also works well inside a gym.
The Brooks Ghost is cushioned, but not too soft. There’s a tinge of firmness within the midsole. That’s great for weight-training exercises when excessive softness becomes counterproductive. The midsole provides sufficient support while being comfortable enough for treadmill runs.
As always, Brooks has done an excellent job with the upper construction and design. The true-to-size upper secures the foot over the midsole, and there’s plenty of plushness packed within the tongue and heel collar.
The outsole footprint provides plenty of ground contact and traction, and that works very well on the gym floor and treadmill.
7) Saucony Kinvara 14
If given a choice, we’d pick the Kinvara 12 or 13 over the 14 as a gym shoe. That’s because the Kinvara 14 is softer (versus the K-13) on account of its 2.5 mm thicker midsole.
That said, the Kinvara 14 retains many of its gym-friendly features.
The flared midsole is neutral and supportive.
The Kinvara 14 has a flared midsole, so there’s adequate stability under the heel and forefoot. The cushioning isn’t lacking either; along with a ‘Topsole’, the midsole packs ample cushioning for runs.
This blend of cushioning and support makes the Kinvara an excellent pick for weight training and treadmill runs alike. Though the outsole is (still) mostly foam, the traction is sufficient for workout mats and treadmill belts.
The soft and lightweight upper works well indoors, while the seamless and fully-sleeved interior makes the fit smooth and secure.
Do you own any of these shoes? Improve this review by sharing your insights – submit a review here.