The best gym trainers for heavy lifting and HIIT workouts
Your fitness regime deserves a capable pair of gym trainers to see you through runs, lifts and climbs alike. Here's GQ's pick of the best
Your gym trainers could be working harder. It's a conclusion we've reached after years of testing out running shoes, trail running shoes, and training footwear – all of which have been precisely engineered for their individual pursuits. In short, if you'll be getting in 5kms, treadmill dashes and marathons, you'll be needing one of the best running trainers. If it's dumbbell lifts, box jumps and CrossFit sessions you need shoes for, however, this is the compendium for you.
While many gym regulars remove their shoes when dipping down to complete a set of deadlifts, there are plenty of options available to turbo-boost your lifting sessions. The right gym shoe will support your heavy lifting aims, and make sure your feet are locked in place, no matter how abruptly you switch direction in your next Hyrox competition.
If you're on a strict no-cardio regime, there are shoes built for lifting only, but if you want to throw in a spot of cross trainer action or even some light runs on the gym treadmill, there are also gym trainers that have been optimised for every area of your local. Ever in development, the best gym trainers are also pretty fly, too: no need to compromise on looks for the sake of a perfect sumo squat. They come from a diverse range of brands, too, including On Running and Inov8.
If your existing gym kicks are looking a little worn out, or not fit-for-purpose, it's definitely time to treat yourself to a new pair. Read on to find your favourite among our picks of the best gym trainers available today.
What's the best gym trainer to buy?
Those cloud-like sole bubbles don't just make these kicks some of the best-looking shoes available right now: On Running's gym training hero is ideal for flitting between the weight room, the treadmill and the HIIT class.
Ticking sustainability boxes as well as style and substance ones, Nike's SuperRep Go 3 is crafted from recycled materials that are bolstered against even the heaviest of lifts.
With a pinch of late ‘80s and early ’90s gymwear stylings, these Reebok trainers have got the build and stamina to go through even the most punishing of gym sessions.
- Best gym shoes: On Cloud X Shift 3, £150 at on-running.com
- Best sustainable gym shoes: Nike Metcon 8, £124.95 at nike.com
- Best cheap gym shoes: Reebok Flexagon Force 4,
£45£31.99 at sportsdirect.com - Best running shoe for the gym: Hoka Kawana, £125 at hoka.com
- Best barefoot gym shoes: Vivobarefoot Primus Lite III, £130 at vivobarefoot.com
- Best gym shoes for weightlifting: Adidas Powerlift Weightlifting Shoes, £90 at adidas.co.uk
SKIP TO: How we test the best gym trainers | Are trainers at the gym worth it? | What sneakers should I wear to the gym? | Is it fine to wear running shoes for gym workouts? | What are some of the most popular brands making gym shoes?
How we test the best gym trainers
Where feasible, we prefer to personally wear each pair of gym trainers we recommend in order to gather real-world experience on them. That means wearing them several times to the gym over at least one month, trying them out in the weight room, on the treadmill and in HIIT and CrossFit-associated movements. Elsewhere, we use anecdotal advice, customer reviews and specification — particularly spaciousness, comfort, versatility, weight, cushioning and looks — in order to choose the gym trainers we think are worth your hard-earned cash.
Are trainers at the gym worth it?
“Yes, 100 per cent," says Eliot Simmonds, a CrossFit Games Athlete and Nobull Athlete. “The shoe you wear to workout can dictate the success of your workout, and therefore the progress that you make in the gym. Plus, the better the shoe, the longer it's going to last you.
“If you want to get the most out of your workout, you should invest in shoes that support that modality,” adds Gus Vaz Tostes, a trainer on fitness app Fiit. “When it comes to training shoes, they are now not only designed to support your feet, but also to respond to particular ways of training.”
“Choosing the correct shoe for your needs will support your performance and prevent injury,” says Emily Hall, Head of Performance at Sports Direct. “Training shoes tend to have more surface area compared to running shoes. This means there’s more floor contact, making them sturdier and help with balance when doing things such as weight-lifting.”
What sneakers should I wear to the gym?
“This depends on the individual as everyone has different feet, but comfort should be a must for everyone,” says Simmonds. “For training specifically, you should look for stability and support so your foot feels secure when you're moving around. A gym shoe should also be versatile, allowing you to perform different exercises. For example, a good training shoe should be sturdy enough to keep you steady whilst lifting, but breathable and flexible enough for you to move around in.”
“The most important thing to look for is whether the shoes have specific features that support the stimulus or activity you're using the shoes for,” says Tostes. “If lifting a heavy barbell, I'd suggest investing in weightlifting shoes. Often with an added toe strap, they will 'lock' your foot in position, giving you added support with minimal cushioning.
“If your session is more functional, you need a more versatile shoe; one that is stable enough to offer support in certain lifts, whilst also slightly cushioned if you're incorporating any jumping or small amounts of running."
Is it fine to wear running shoes for gym workouts? If not, why?
"In general, no,” says Tostes. “Depending on how you train, you should be looking for shoes that support you in those movements, allowing you to optimise that session. Just as there is a shoe for every type of runner, whether it's long or short-distance runners, there is a shoe for every type of training.
“A running shoe will not give you the added stability and support you need when lifting heavy. Nor will it translate to a multidimensional functional training session where you can change direction quickly, mixing between cardio and dumbbell conditioning elements.”
What are some of the most popular brands making gym shoes?
“There are some amazing training shoes in the market, which support your fitness needs,” says Emily Hall, Head of Performance at Sports Direct. “Nike has a great selection from its Metcon and SuperRep franchises, and both Reebok and Under Armour have a strong roster to support your performance.”
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Shop GQ’s pick of the best gym trainers you can buy right now…
- 1/20
Nike SuperRep Go 3 Next Nature Flyknit
Pros: Planet-friendly design | Comfortable upper
Cons: Not for big lifting- Best for: Eco-friendly training
- Weight: N/A
- Cushioning: Modified Crater Foam midsole
Nike’s planet-friendly version of its SuperRep training shoe is built from recycled materials and doesn’t neglect its duties to help you explode into burpees. The recycled Crater foam with hollowed-out portions packed into the midsole is soft and light to work its cushioning magic on and off the gym floor. Nike’s signature Flyknit upper provides a stretch to hug feet in the right places and support when you need it most during training sessions. Down below is a rubber outsole with flex grooves to promote natural movement and extra rubber in key places that take the most pounding during that workout time. In true Nike style, you’ve got strong colourway options to make sure you’re styling it out as you work out.
- 2/20
On Cloud X Shift 3
Pros: Looks great in and outside of the gym | Versatile | Light and spacious
Cons: Firm for longer distance runs | Better suited to light to moderate lifting- Best for: HIIT workouts and short treadmill runs
- Weight: 240g
- Cushioning: CloudTec
On’s Cloud X Shift 3 wants to live comfortably in all sections of the gym. Step on the treadmill and you’ll find its signature Cloudtec midsole and Speedboard come to life, but when it’s time to slow things down and swap speed for building your strength, there’s a light mesh upper to provide ample room and stable lifting foundations. When you need to blast out sets of squats and burpees, On's cushioning tech is there to absorb those more explosive moves; when it’s time to shift from workout to recovery mode, you can trust that the Swiss running brand's on-trend colourways also have you covered in the style department. In short, this is the Swiss army knife of gym trainers.
- 3/20
Hylo Light
Pros: Plenty of colourway options | Sustainable design
Cons: Firm ride | Made for runs and moderate gym work- Best for: Running-focused gym time
- Weight: 215g
- Cushioning: EVA
Hylo’s mission is to put more sustainably made shoes for training on your feet, so the Light goes heavy on planet-friendly materials, including natural rubber, algae bloom and organic cotton that make it both a vegan-friendly and fully recyclable shoe to own. The best part is that these materials combine to make something that’s primarily made for running, but can also handle some time away from the pavements and treadmill and inside the gym.
There’s a single-layer knit upper fit to keep things light and cool and it uses a midsole built from corn spring to deliver that cushioned feel for gym sessions and gentle stroll outs. Hylo also hits double digit numbers on colourways, so you’ve got plenty of options to lace up here too.
- 4/20
Nike Metcon 8
Pros: Good for CrossFit and weightlifting time | Nice cushioning for jumps
Cons: Bit of a chunky heel- Best for: All training shoe
- Weight: N/A
- Cushioning: React
The Metcon is Nike’s shoe fit for all sections of the gym floor and the 8 is as HIIT and lifting-friendly as the 7. There’s Nike’s React midsole foam for a light, responsive layer of cushioning to soak up jumps and when you need to jump on the treadmill and pick up the pace. There are rubber wraps at the arch of the shoe to help tackle rope climbs if you like to get up high and a wide heel gives you a stable base for lifts. A mesh upper ticks off the breathability and cooling boxes and there’s even a handstand clip when you take on wall exercises. The Metcon is proof Nike doesn’t just make great shoes for smashing running records. It does so for gym time too.
- 5/20
New Balance 624v5
Pros: Stylish trainer look | Durable design | You’ve got width options
Cons: On the heavy side for runs- Best for: Working out and walking around town
- Weight: 337g
- Cushioning: Abzorb
The 624v5 has the look of a casual New Balance shoe with the capability to handle a bit of bulking up and cardio blasting time. It's also one to keep on when you’re slowing things back down to a walking pace. The leather upper will handle regular workout use with New Balance’s Abzorb midsole in place to help absorb more explosive moves. That’s matched up with a rubber outsole that will grip strongly and won’t leave a trail of marks on the gym floor when you move from one weight section to the next. If you like a gym shoe that’s roomy, New Balance will go up to XX-wide in the 624v5, giving you plenty of space for those feet to spread out in.
- 6/20
Adidas The Total Shoes
Pros: Low profile and spacious design | Wide toe box
Cons: Zero drop design won’t be for everyone- Best for: Lifting beginners
- Weight: N/A
- Cushioning: N/A
The Total shoes are for those who prefer grabbing a free barbell over jumping on a rower and on and off boxes. These weightlifting kicks combine laces and velcro straps to keep you securely locked in, with extra width up front to give toes room to spread when you need to power through deadlifts and squats. A rugged textile upper packs 50 per cent recycled materials to give it a more sustainable edge, with three colourway options up for grabs if you opt against the classic black on white Adidas look. Best of all? The minimal cushioning keeps you closely connected to the ground with a grippy outsole to stay strong and stable when you’re lifting the heavy stuff.
- 7/20
Hoka Solimar
Pros: Can handle general training and running | Durable outsole | Stretchy upper
Cons: Firm midsole not for everyone | Not built for long running sessions- Best for: Mixing up training time
- Weight: 240g
- Cushioning: CMEVA
The Hoka Solimar is a shoe you can lace up for runs and also keep on when it’s time to head back in for some strength and conditioning time. The mesh upper keeps your feet securely wrapped, dropping you on top of a moulded EVA sockliner and a CMEVA midsole that gives you enough cushioning to handle some smaller running time and lighter gym sessions. The rubber outsole is built to handle plenty of pavement and gym floor pounding with Hoka’s late stage Meta-Rocker there to smoothly drive you forward during treadmill and outdoor running adventures. When the sweating it out is done, grab the heel pull to whip the Solimar off until you’re ready to go again.
- 8/20
Nike Air Max Alpha Trainer 5
Pros: Sleek look | Suitable for lifting | Supportive upper
Cons: Not a super wide shoe | Best for general training- Best for: Powering big reps
- Weight: 297g
- Cushioning: Micro G foam
The Alpha Trainer goes big on look while you go big on lifting the heavy stuff with five different styles to lace up and step onto the gym floor. Nike provides a welcome strong base to power through lifts and uses one of its Air Max units to provide ample cushioning back at the heel for that more supportive feel. There are rubber wraps to keep feet in prime position, with a tread pattern down below to give you plenty of grip when you need to stay firmly rooted to the ground. The mesh upper aims to keep things breathable when things get hot and sweaty and there’s a heel pull tab making it easy to slip on and off after that gym session is done.
- 9/20
Puma Fuse 2.0 x WIT
Pros: Grippy outsole | That gold and white colourway
Cons: Not one for running time- Best for: Mixing up your training time
- Weight: N/A
- Cushioning: Profoam
Puma has collaborated with fitness brand Fuse to give its 2.0 a makeover, adding the WIT logo and reflective elements to get more envious eyes on this version of Puma’s training shoe. This is still the same Fuse shoe at heart, though, with a PumaGrip outsole to keep you well-connected to the gym floor and a heel clip to make sure foot movement is reduced when you need those solid foundations for lifts. It’s added an improved last and vertical metatarsal grooves to ensure there’s good space when you need more room, and Puma’s Profoam midsole is there to absorb impact big or small to make this a gym option that — while not optimised for running — can handle plenty of training time.
- 10/20
Reebok Flexagon Force 4
Pros: Slick look | Can wear outside of the gym
Cons: Not one for runs- Best for: Bootcamp training
- Weight: N/A
- Cushioning: FuelFoam
The Flexagon Force are gym shoes to pull on when it’s a jump on and off boxes or a squat-heavy kind of workout time. For the Force 4, there’s Reebok’s FuelFoam cushioning technology to absorb big jumps and a mesh upper to keep things breathable and light when you’re working up a sweat, with overlays strategically placed to keep feet protected and supported. There’s a MemoryTech massage insole to cradle your feet with comfort and the outsole packs in grooves primed to keep you agile when exploding into sprints from all angles. When you’re done with putting your body through the mill, leave them on and prepare to style it out while you bask in the glorious post-gym glow.
- 11/20
Under Armour UA Reign Lifter
Pros: Stable and supportive design | Midfoot strap
Cons: Not a versatile training shoe | Just the one colourway- Best for: For the lifting newcomers
- Weight: N/A
- Cushioning: TPU injected midsole
The clue is in the name with this shoe: Under Armour's UA Reign Lifter wants to be the one you reach for when it’s time to lift. There’s laces and a strap to secure your feet in place, plus a heel lift and rubber sole to boost support at the back. Its tough credentials extend to the leather upper to stand strong through lifts and squats. Under Armour isn’t as adventurous with looks here as it is with its other training shoes, but if you want a shoe that delivers when you’re slipping on the plates, the Lifter can be a very dependable weight room partner.
- 12/20
Puma PWRFrame TR 2
Pros: Bouncy cushioning | Strong outsole grip | Great for jumps
Cons: Might be a squeeze for wide feet- Best for: Explosive workouts
- Weight: N/A
- Cushioning: EVA-based PROFOAM
As Puma enjoys a running shoe renaissance it’s also serving up strong training shoes like the second-generation PWRFrame. That PWRFrame design remains at the heart of this shoe, providing stable and supportive surroundings with Puma’s ProFoam midsole offering a soft landing as you jump on and off boxes or put in some jump rope time. There’s a new textile upper that comes in six colourways and offers some welcome added structure over the last version, while a Pumagrip outsole is in place to make sure you’re not slipping and sliding around. It’s a shoe that can handle some lifting, getting down to the ground for some mountain climbing and wearing in between workout time if you want something that can comfortaby live outside the gym.
- 13/20
Nobull Aqua Trainer+
Pros: Made for mixed training sessions | Strong outsole grip
Cons: Not a super light shoe- Best for: Crossfit and some lifting time
- Weight: 283g
- Cushioning: EVA
Nobull has given its Trainer+ a big splash of pastel with the Aqua, throwing some blue on a shoe that’s made for everything from lifting to bodyweight workouts. It features an EVA-based midsole to offer a good mix of cushioning and strong comfort for longer and more dynamic workouts, plus a herringbone outsole and toe bumper up front to serve plenty in the grip department. When you take the training outside, Nobull also uses its one-piece SuperFabric upper to offer a comfortable fit; it completes a shoe that has qualities to handle strength and conditioning by day, and an impromptu bootcamp class or jumping on the indoor bike at night.
- 14/20
Reebok Legacy Lifter III
Pros: That nostalgic Pump look | Made for squats
Cons: Narrow fit | Not a super light shoe- Best for: Strength sessions
- Weight: N/A
- Cushioning: EVA
The Lifter III throws things back to the iconic late '80s Reebok Pump days, letting you adjust the fit with a few pumps at the tongue when it’s time to put in some serious squats minutes. Reebok uses both laces and drops on a strap at the midfoot to make sure your foot is securely locked into place and uses an outsole down below that can handle a mixture of training surfaces.
You can take your pick of three colourways including this white, green and solar acid yellow look, so when that workout is in the can, your sneakers are dripping in so much nostalgia that you’ll want to keep them on while you sling the rest of your gym kit into your bag.
- 15/20
UA SlipSpeed
Pros: Versatile training shoe | Machine washable | Everyday wear
Cons: Narrow design | Not built for big lifts- Best for: Explosive runs and HIIT time
- Weight: 306g
- Cushioning: UA Flow
Under Armour built the SlipSpeed to handle more explosive workouts, grabbing the Flow cushioning technology from its running shoes to deliver comfort, protection and low profile grip for indoor and outdoor training time. The upper is designed to keep things cool when you start to up the intensity, with UA’s Boa Fit system in place to let you adjust the fit with a click or two and a convertible heel that lets you adjust the profile of the shoe around back.
When they do finally need a clean you can chuck the SlipSpeed into the washing machine inside of a laundry bag to get them looking as close to box fresh as possible for when it’s time to get them out again for a gym session.
- 16/20
Athletic Propulsion Labs TechLoom Tracer
Pros: Sleek look | Good durability
Cons: Not one for big lifting- Best for: Refined aesthetics
- Weight: 201g
- Cushioning: Sockliner
There's more to APL than a slightly more refined aesthetic relative to its sportier counterparts and the TechLoom Tracer is living proof. Sticking with the type of materials that make its running shoes a popular option, there’s a moulded lycra collar and tongue that allows for a fuller range of motion, while the lacing system has been fine-tuned to avoid adjustments between exercises. The Propelium midsole keeps things low profile and the outsole makes sure areas that hit the ground the most get the most protection. And while you'll find plenty of colourways that'll integrate more seamlessly with your gym wardrobe, we're very much here for the new animal print-accented designs to bring out that carnal instinct in your HIIT sessions.
- 17/20
Inov-8 Bare-XF 210 V3
Pros: Design that’s built to last | Strong outsole grip
Cons: Barefoot style look won’t be for everyone- Best for: Low-profile lifting
- Weight: 210g
- Cushioning: Minimalist
Inov-8 knows a thing or two about how to make standout running shoes when it’s time to dash off to the trails and it also knows how to make something you can whip on when you need to put in some strength and conditioning time. This Bare-XF 210 V3 is a more minimalist affair than most, giving your toes room to spread out, all while keeping feet closely connected to the ground for those more solid lifting foundations.
The mesh upper is in place to keep things breathable while a Rope-Tec design makes it well equipped to tackle rope climbs. An external heel cage bolsters things in the stability department and the sticky rubber outsole provides some of the best grip in the business.
- 18/20
Under Armour TriBase Reign 5
Pros: Works for a mixture of workouts | Strong foundations for lifting | Spacious upper
Cons: Not a super light shoe- Best for: Powering big reps
- Weight: 297g
- Cushioning: Micro G foam
Under Armour’s new Tribase Reign builds on that strong base it created with previous versions thanks to the specially-zoned outsole at its core that lets your feet flex in a natural fashion: well-suited to regular lifting. A tough, WARP upper prioritises keeping things securely locked down with a heel clip and a heel counter also in place to make sure stability is strong where it's needed most. UA’s Micro G foam once again offers a protective level of cushioning and there’s ample rubber in the outsole department and more strategically positioned at the toes to make it a tough, strong option you could even consider keeping on for some rope climbs if you fancy mixing things up.
- 19/20
Adidas Dropset
Pros: Cross-training friendly design | versatile grip
Cons: Not for weightlifting- Best for: Cross-functional training
- Weight: 391g
- Cushioning: Dual-Density Foam midsole
The Dropset suggests this is a shoe that’s for big lifts, but it’s more at home steering clear of the weights section and you want to break up treadmill and bike time with some high intensity workout time. A dual-density midsole keeps you close to the ground when you do want to reach for the weights and there’s an outsole that’ll hold firm on mats and floors even when the sweat comes pouring and comfortably handle some short, light running time. The partly recycled upper makes comfort a priority with padding in key areas and makes sure there’s both breathable and durable sections, to give you a mix of protection and ventilation to make this cross-training shoe a strong all-rounder.
- 20/20
Inov-8 F-Lite 300
Pros: Great grip | Provides strong stable foundations
Cons: Heavy shoe- Best for: Rope climbs
- Weight: 300g
- Cushioning: ETPU Foam
Inov-8 is better known for its strong off-road running shoes,, but it also wants to bring that innovation indoors with its F-Lite G 300 shoe. It takes super tough graphene and plants it into the outsole to provide plenty of sticky grip so you stay put when you reach for those big weights. A “Rope-Tec" TPU-embedded cage provides added protection when you decide to dabble in some rope climbing and still manages to keep things light, weighing in at just 300g. The knitted upper and sock-like liner means it doesn't shirk its responsibilities to offer a good fit that also fends off sweat whether you’re lifting, squatting or dealing with any other moves where you need those feet firmly rooted to the ground.
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