Gym Shoe Guide: Lifting Shoes vs Cross-Trainers vs Minimalist

Q: What makes a good CrossFit shoe?

CrossFit shoes need to handle running, lifting, climbing, and jumping in one workout. Look for: moderate cushion (not too thick), flat stable base, durable upper, rope climb guard, and good grip. The Nike Metcon and Reebok Nano lines are the gold standard.

Running Shoes in the Gym: The Problem

Running shoes have thick, compressible foam designed to absorb impact. Under a heavy barbell, this foam compresses unevenly, creating an unstable base. Your ankles wobble, power leaks, and injury risk increases. Squatting in running shoes is like squatting on a mattress.

Lifting Shoes: The Elevated Heel

Rigid 0.75-1" heel allows deeper squat with upright torso. Essential for Olympic lifting, beneficial for most squatters. Not needed for deadlifts (flat or barefoot is better).

Nike Romaleos 4

$200 Check Price on Amazon

20mm heel, TPU plate, wide base. The powerlifting standard.

Adidas Adipower III

$200 Check Price on Amazon

22mm heel, BOA closure, synthetic upper. Best for narrow feet.

Cross-Trainers: The All-Rounder

Nike Metcon 9

$130 Check Price on Amazon

Flat, stable sole, rope-wrap guard, React foam heel. Best all-around gym shoe.

Reebok Nano X4

$140 Check Price on Amazon

Floatride Energy foam, Flexweave upper, wide toe box. Best for wide feet.

Minimalist: The Deadlift Shoe

Converse Chuck Taylor

$55 Check Price on Amazon

Flat rubber sole, zero drop, no compression. The classic budget deadlift shoe.

Sources

Sato et al. "Effect of Weightlifting Shoes on Squat Kinematics." JSCR, 2012.
Garage Gym Reviews. "Best Gym Shoes 2025."

Frequently Asked Questions

Can I wear running shoes to the gym?

For cardio, yes. For weightlifting, no. Running shoes have thick, compressible soles that create instability during squats, deadlifts, and presses.

Do I need Olympic weightlifting shoes?

If you do squats, cleans, or snatches regularly, the raised heel meaningfully improves squat depth and upright posture. For general gym training, flat-soled shoes work fine.

What makes a good CrossFit shoe?

Moderate cushion, flat stable base, durable upper, rope climb guard, and good grip. The Nike Metcon and Reebok Nano lines are the gold standard.