How should gym shoes fit?

If the shoe fits, just wear it, right? Not so fast, says Dr. Pinker, who emphasizes the importance of a properly-fitted shoe to avoid injury to your feet and nail beds. For gym shoes, “The length should fit so that the end of the sneaker is 3/8 of an inch from the tip of the longest toe.” That’s either one centimeter or half a thumb’s width of space. The heel and toe box should feel comfortable, as well, with a width that fits snugly, but not tightly, says Dr. Pinker. “When you exercise, your feet can swell anywhere from a half to a full size,” adds Humphreys. “It is helpful to have a little bit of room at the end of your shoe to allow for that foot to swell.” To get a realistic fit, we recommend trying gym shoes on later in the day when shopping for your pair.

Can running shoes be used in the gym?

Running shoes can be used in the gym, but it’s important to note that they usually have a more padded heel and aggressive traction than most gym shoes. While great for treadmills and indoor tracks, these features make them less ideal (and even a safety hazard) for certain activities. “Keep in mind that running shoes are designed to give you cushion and support to move forward through space,” says Humphreys, “so they won't be the best shoe for lower body lifting days or days when you would want a flatter sole—or in cases where you would want more lateral support, like during a class with lots of plyometric exercises.” Cross-trainers will serve you better for most gym workouts because they are less cumbersome during side-to-side movements on a court floor. Many other types of gym shoes are sport-specific and complement the type of movement during your workout. From basketball sneakers to weightlifting and spin class shoes, these options are specially designed to enhance comfort and safety during specific movements common to the activity. If you take part in a specific kind of workout or sport, we recommend considering a sport-specific gym shoe. Otherwise, one of our versatile, top-pick cross-trainers will also perform great.

How to clean gym shoes

The occasional cleanup to get workhorse gym shoes gleaming again is a snap with these tips from our experts: Gym Shoe Do’s Remove any insoles, shake out any inner debris, and use a dry brush to remove outer debris If soiled, wipe inner and outer surfaces with a moist cloth Spot clean firmer external parts with a gentle cleaning product or one made for shoes (spot test a small area to ensure it’s safe to use on the material) Use a laundry stain remover and laundry brush or damp cloth on fabric portions Allow shoes to dry fully when wet from sweat, the elements, or cleaning Always work in a well-ventilated area with protective gloves and a mask when using cleaning products In between deep cleaning, use shoe wipes for a quick fix Prevent interior shoe build-up of bacteria and mold with a disinfectant spray, like Lysol, and allow to sit overnight Gym Shoe Don’ts Resist throwing trainers in the washing machine to preserve the integrity and fit of the shoe Avoid harsh chemicals that could ruin shoe materials or irritate the skin once wearing

How to get the smell out of gym shoes

As with many things, prevention is key, so maintain your shoes by wearing absorbent, breathable socks, drying them properly, and cleaning them regularly to keep things fresh. In the face of hard-to-beat odors, however, our experts recommend effective tools like absorbent foot powder, odor-busting balls or spray, Febreeze, or Lysol in between wears. Try products like deodorizing bags or DIY your own hack with baking soda in repurposed nylons, or natural tea tree essential oil drops. Dr. Prevete suggests that “If you have insoles within the shoes (i.e. orthoses or over-the-counter insoles), you can switch these out easily for a new pair once they develop an odor.” If your shoes get wet (either from rain or sweat), they need time to appropriately dry out in order to avoid odor, says Prevete. “You can actually stuff the inside of the shoe with newspaper so it absorbs the moisture from the fabric,” she says. “Wet shoes smell—so if you do this consistently whenever they are exposed to water, that will prevent odor from developing.”

How often should I replace my gym shoes?

Logging lots of miles on your gym shoes can take a toll on your body’s health and performance. According to the American Academy of Orthopedic Surgeons, athletic activities like running and jumping send an impact three to five times your weight through the ankles, legs, and body. To minimize the shock, it’s important to replace your shoes when they’ve significantly aged or shown wear and tear. “Sometimes you can even feel generalized fatigue while running (usually in your legs) which kind of reminds you that your shoes may need to be replaced,” says Dr. Prevete, an avid runner who suggests replacing shoes every 300-500 miles. “For gym-goers, I would use the same rule-of-thumb. Depending on how much you wear them, they will need to be replaced that much sooner.” If you’re not tracking your mileage but working out regularly, Prevet suggests swapping out old trainers every 4 months. The less activity on a pair, the more time you might have with your tennies.

How much does a pair of gym shoes cost?

You can expect to pay between $70-$165 for a quality gym shoe. Pricier options exist, but they're not necessary unless you're a pro athlete or have an orthopedic issue that requires specialized shoes. Budget-friendlier shoes might be tempting, but they likely won't last as long as pricier options, and they may lose points for fit and comfort. The cheapest gym shoe on our list is often available for less than $70, while our top recommendation, the Nike Metcon 8 was $130 when we published this list.

The 12 Best Gym Shoes for Women of 2023, Expert-Tested

From the moment you step into the gym, your shoes aren’t just shoes—they’re an important piece of workout equipment designed to support and keep you safely moving toward your goals. “It's super beneficial to have a shoe fit for the gym so that you can get the most out of your workouts,” says Kaitlin Humphreys, CPT, a personal trainer based in Los Angeles, California. “Shoes for the gym are going to offer an advantage that standard shoes won't give, such as added support, flatter soles, or even a lift or stable heel.”

When looking for a pair of gym shoes, make sure the pair you choose provides the best support and responsive cushioning for whatever activity you do and proper traction to keep you on your feet. It should breathe well, fit comfortably, and be made to last throughout your fitness journey.

To find the best gym shoes for women, we tested 36 pairs in The Verywell Testing Lab. We tested each pair by walking, running on the treadmill, and doing a strength training circuit. Testers included exercisers of different ages, fitness levels, and body types. We then selected the best shoes from the test and sent them home with testers—including a certified personal trainer—for further use and evaluation.

Over four weeks, we walked, ran, and did HIIT and CrossFit workouts and various studio and strength training workouts in each shoe. We tested each pair with 30-60 minute gym workouts. Then, we evaluated each shoe on a scale of 1 (would not recommend) to 5 (highly recommend) for seven key attributes: cushioning, responsiveness, upper comfort, fit, stability and support, blister protection, and value. We also had a NASM-certified personal trainer from our Review Board review the claims in this article for accuracy and the best ways to evaluate the different features of gym shoes for women.

We are continuously testing the latest gym shoes. We will update our list of top picks as new models become available to ensure we're always recommending the best options on the market.

Our Top Picks

Best Overall:

Nike Metcon 8 at Dick's

Jump to Review

Best Budget:

Adidas Women's Cloudfoam Qt Racer 3 at Amazon

Jump to Review

Best Splurge:

APL Streamline Running Shoes at Amazon

Jump to Review

Best for Weightlifting:

Converse Chuck Taylor All Star Classic at Amazon

Jump to Review

Best for Running:

Nike Air Zoom Pegasus 39 at Dick's

Jump to Review

Best for HIIT:

Nike Air Zoom SuperRep 3 at Walmart

Jump to Review

Best for Walking:

Hoka Bondi 8 at Zappos

Jump to Review

Best for Gym to Outdoors:

Brooks Adrenaline GTS 22 Running Shoes at Amazon

Jump to Review

Best for Plantar Fasciitis:

Asics Gel-Jadeite Running Shoe at Amazon

Jump to Review

Best for Spin Classes:

TIEM Slipstream Women's Indoor Cycling Shoe at Amazon

Jump to Review

In This Article

Our Picks
How We Selected and Tested
What to Look For
FAQs
Why Trust Verywell Fit

4.9

Nike

View On Dick's View On Champssports.com View On Nike.com

Our Ratings

Fit

5/5
Cushioning

4.5/5
Comfort

5/5
Responsiveness

5/5
Stability

5/5

Pros

Customizable color options
Versatile for multiple activities
Durable

Cons

Midsole slightly stiff (may not be best for lots of running)

This pair of do-it-all gym shoes is our top pick in part because it can be used for most gym-based workouts. It also came highly recommended by the certified personal trainers we consulted. Very similar to its popular predecessor, this hip but functional workhorse has been updated with an even more breathable upper, new graphics, and colorway options. With this version, Nike even created “Metcon By You,” which allows Nike Members to use a site design tool to customize their very own unique pair, from laces to outsole.

Firm yet flexible, thanks to its foam cushioning, the Metcon hugs the foot with excellent support that works for both strength training and studio sessions, earning it a nearly perfect score for cushioning. During our test, we found them slightly longer than the previous version, but not enough to be a significant flaw, and we found them to be very comfortable to wear for long periods. We like that the tongue has a handy lace lock for keeping laces secure—a huge plus if you're walking on a treadmill desk—which isn’t seen on most gym shoes.

During testing, we felt that the pliable inner plate, designed to distribute weight evenly, and the slight 4-millimeter drop made for a superbly stable heel platform for weight training with lighter to mid-weight loads—but we recommend something firmer for super heavy lifting.

Often compared to one of our other top picks, Reebok’s Nano X2 Cross Trainer, the two go head-to-head with each iteration—this time with the Metcon winning out in areas of support, stability, responsiveness, and fit.

We also liked that this clever shoe features a unique handstand clip on the heel and rope guard at the arch to provide traction for hustling up during drills, further value perks for CrossFit lovers.

Price at time of publication: $130

^{Key Specs:
Weight (one shoe): 12.4 ounces | Closure: Lace closure | Materials: Mesh upper, rubber sole | Cushioning Level: Moderate | Sizes: 5-15}

4.4

Amazon

View On Amazon View On Adidas.com

Our Ratings

Fit

4/5
Cushioning

3.5/5
Comfort

5/5
Responsiveness

4.5/5
Stability

4/5

Pros

Great for studio workouts
Very comfortable
Made with recycled materials

Cons

Lacks support for high-intensity workouts
Sole wears quicker on pavement

If cost is a concern, we recommend the Cloudfoam QT Racer because of its versatility, feather-light comfort, and wallet-friendly price tag. In testing this QT, we found that it breathed well, provided flexibility and moderate sole grip, and was very streamlined for a sneaker–perfect specs for class sessions requiring shoes that need to slide and move unencumbered, like Zumba.

The sleek shoe is constructed with memory foam and moderate cushioning, which earned it a perfect score for comfort. We like that the mid and forefoot are firm and that the shoe itself is streamlined, making it a versatile and safe choice for studio classes. It has a stable heel base for strength training, but we wouldn’t recommend this shoe for super heavy lifting or for use on pavement for a very long time since the heel does have some give. And those requiring lots of cushioning might avoid the Cloudfoam 3 for high-impact exercises.

This is a great, balanced sneaker for beginners new to the gym or anyone wanting a well-rounded and budget-friendly option.

Price at time of publication: $70

^{Key Specs:
Weight (one shoe): 7 ounces | Closure: Lace closure | Materials: Textile upper, foam and rubber sole | Cushioning Level: Moderate | Sizes: 5-11}

4.7

Nordstrom

View On Amazon View On Athleticpropulsionlabs.com View On Nordstrom

Our Ratings

Fit

4/5
Cushioning

5/5
Comfort

4.5/5
Responsiveness

5/5
Stability

4.5/5

Pros

Breathable upper
Great cushion and energy return
Locked-in comfort

Cons

Difficult to loosen laces
Thicker heel hinders some lateral movements

Worn by the likes of celebrities and influencers, this pair of shoes by Athletic Propulsion Labs is a spendy choice that actually performs. While the price tag feels like a high premium for gym shoes, don’t dismiss this chic pair so fast. You don’t have to be a “sneakerhead” to appreciate the attention to innovation with these sneaks. Like its namesake, these trainers are indeed streamlined, thanks to a highly breathable, second-skin-feeling upper and outsole fashioned to efficiently cut through airflow.

We found the light and bouncy EVA foam used in the mid-and outsole to be truly impressive, leaving one of our testers, an avid runner, thrilled at these shoes' dynamic responsiveness and cushion. Once buckled into these babies, we found the pair very locked down and extremely pleasant to run and jump while wearing. The higher heel stack provides cushion for jumps, and the 8-millimeter drop to the forefoot creates a great forward lean for sprints but is not as ideal for your side-to-side ladder drills.

While testing, the Streamline’s traction was perfect for treadmills, courts, or pavement, and the minimalist molded heel kept it snug. The one complaint in testing is that it definitely takes a minute to get the hang of the double-eyelet lace system, especially when loosening. But after a few wears, we figured out a technique to loosen them fast, which involved a lateral versus vertical lace pull.

The steep price of this pair is real but worth it in the end, we decided, for such attractive, quality trainers.

Price at time of publication: $320

^{Key Specs:
Weight (one shoe): 9.2 ounces | Closure: Lace closure | Materials: Textile and synthetic upper, synthetic lining, synthetic and rubber sole | Cushioning Level: High | Sizes: 5-11}

4.3

Converse

View On Amazon View On Walmart View On Converse.com

Our Ratings

Fit

4/5
Cushioning

4/5
Comfort

4.5/5
Responsiveness

4/5
Stability

4/5

Pros

Support foot placement and grip during lifts
Very stable
Excellent quality

Cons

Not for those with poor flexibility
Minimal arch support
Mid-rise ankle might bother some

These iconic sneakers are the perfect companions to your strength training regimen. These classic court shoes are a renowned favorite for weightlifting thanks to their minimal cushioning and excellent lace-up ankle support. We loved the quality and comfort of this pair, giving them a nearly perfect score for comfort. We don’t normally prefer high-top shoes, but we were pleased by the superb ankle support of this pair.

While these shoes are flat-soled, during our tests we commented that they still felt slightly pillowy and felt they would form to our feet over time. The grommets at the inner midsole allow the already breathable canvas shoe to vent heat and keep things fresh. We also noticed that the gender-neutral sizing runs about a half size large, so we recommend sizing down.

When stacking on heavier loads, form is a serious safety priority from the head to footwear. Classic Chuck Taylors are comfortable but don’t have a ton of sole cushioning, so you can better feel your foot positioning and establish a stable stance. They also have a flatter insole than shoes like the Metcon, which can encourage even distribution of weight, body alignment, and engaged grip of toes and feet as you bear the force of the weight—like during squats or hang cleans.

If you have poor flexibility, you might be better off choosing a weightlifting shoe with a wedge or lift to better support your balance as you lean deep into your lift. Tara Laferrara, CPT, also says that Converse shoes can run narrow. So if you have wide feet or usually buy shoes with a wide toe box, she recommends looking for a barefoot shoe instead.

Price at time of publication: $85

^{Key Specs:
Weight (one shoe): 13 ounces | Closure: Lace closure | Materials: Canvas upper, rubber sole | Cushioning Level: Minimal | Sizes: 5-20}

4.6

Nordstrom

View On Dick's View On Finishline.com View On Fleetfeet.com

Our Ratings

Fit

5/5
Cushioning

5/5
Comfort

4.5/5
Responsiveness

5/5
Stability

4.5/5

Pros

Neutral support for variety of users
Light and fast
Great for sprints

Cons

Not best for lateral movements

This popular pair of Nikes is our top pick for treadmill running thanks to its neutral support, comfort, light and fast design, and reliability across various workouts and surfaces. The Pegasus Air Zoom is lighter, slightly more flexible, and bouncier than its predecessor, helping you zip through intervals on the treadmill or during agility sprints. It also has a slightly wider forefoot to accommodate wider feet and activities that require a wider splay of toes, like strength training.

We like that these sneakers are very cushioned and comfy without being too soft. One of our testers with narrow feet noticed that the fit was looser and slightly clunky but still supportive without rubbing or blisters. The Pegasus 39 is, therefore, best suited for runners with regular to wider feet.

During tests, we also appreciated the extra padding on the tongue and collar for added comfort and cooling engineered mesh throughout the upper for breathability. A unique and surprisingly functional feature of the shoes is the lace loops that reach and wrap around the inside for a customized fit when adjusting—an improvement from the last version’s system.

Price at time of publication: $130

^{Key Specs:
Weight (one shoe): 9.2 ounces | Closure: Lace closure | Materials: Mesh upper, rubber sole | Cushioning Level: Moderate | Sizes: 5-12}

Verywell Fit / Courtesy of Tamara Staples

4.8

Dick's Sporting Goods

View On Walmart View On Dick's View On Academy.com

Our Ratings

Fit

4/5
Cushioning

5/5
Comfort

4.5/5
Responsiveness

5/5
Stability

5/5

Pros

Absorbs impact
Excellent energy return
Great lateral movement, mobility, and traction

Cons

Tread recommended for indoor use only
Sometimes lacks stability due to high heel
Not for wide feet

Another top choice recommended by our trainer experts, the Air Zoom SuperRep is our latest go-to favorite and our top pick for HIIT workouts. Nike recently updated this powerhouse to be lighter than ever, shedding weight and time off your circuits training station pace and sprints. At 9 millimeters, the heel drop is less drastic than before. It has added stability with a flexible midsole shank, making it safer (the previous version would catch on box jumps) and more versatile for multiplanar movements (forward, backward, and side to side). During testing, we found that this gives it better weight distribution and energy return during explosive jumps and dashes.

While testing, the Zoom Air cushioning absorbed the pounding of multiple HIIT circuit sessions and helped quickly return firm landing energy to the next move, earning it a perfect score for cushioning, responsiveness, and stability.

While we wish Nike would have widened this slightly narrow shoe like our Metcon and Pegasus Zoom top picks, it’s still a comfortable shoe right out the gate, as long as you don’t have wide feet. An excellent, specialized class shoe, we wouldn’t take these outdoors since the traction and shank design is meant to navigate the court and gym floors over gravel and grass.

We also love the SuperReps design, which gives a “tennis shoes of the future” vibe, but with details that clearly perform beyond aesthetics.

Price at time of publication: $130

^{Key Specs:
Weight (one shoe): 12 ounces| Closure: Lace closure | Materials: Textile upper, rubber sole | Cushioning Level: High | Sizes: 5-15}

4.8

Hoka

View On Zappos View On Dick's

Pros

Made with sustainable materials
Excellent cushion
Easy on and off

Cons

Bulky
Not very responsive for explosive movements
Runs half size large

If walking for exercise is your preference, we recommend the Brooks Adrenaline GTS 22 because it’s lightweight and shock-absorbing with GuideRails technology to protect our knees from excess movement. A nice, neutral shoe, the Adrenaline GTS 22 is a solid option for overpronation and flat feet, and one of the best walking shoes on the market. Since the heel cup is low, we noticed a bit of strain on our Achilles and not much ankle support. However, we like that there is ample foot support and stability with a cushioned midsole for a soft landing and smooth transitions.

These shoes are narrower in the back and wider and roomier in the front. During testing, they proved to be very responsive and helped us easily step while propelling our feet forward.

Brooks Adrenaline GTS 22 is a certified diabetic shoe with the Seal of Acceptance from the American Podiatric Medical Association. We like walking in this pair indoors on even surfaces, such as the treadmill or track, to get in those power steps without the excess bulk of a heavier shoe.

Price at publication: $165

^{Key Specs:
Weight (one shoe): 8.9 ounces | Closure: Lace closure | Materials: Mesh upper, rubber sole | Cushioning Level: Very high | Sizes: 5-12}

Verywell Fit / Tamara Staples

4.9

Amazon

View On Amazon View On Zappos View On Dick's

Our Ratings

Fit

4.5/5
Cushioning

5/5
Comfort

5/5
Responsiveness

5/5
Stability

5/5

Pros

Multi-surface traction
Protective cushion
Motion control encourages natural stride

Cons

Midsole too rigid for supinators

Our top pick for gym to outdoor use are these ultra-cushioned Bondi 8s by Hoka, which are designed for comfort. Created with lighter foam, breathable mesh construction, a pillowed tongue, and zonal rubber placement, these shoes deliver the perfect blend of support and bounce.

During our tests, these shoes came out on top. We felt they were just right for walking and jogging, but we noticed they were too heavy and not responsive enough for serious runners. The fit is true to size, with plenty of wiggle room in the toes due to the wide, soft toe box. The heel is cupped perfectly, and with so much padding, we cannot envision any blisters forming. In fact, the shoe is lightweight enough that we didn’t experience any rubbing during our tests. The upper is very breathable, so no sweaty, gross feet either.

The Hoka Bondi 8 has a rear crash pad that provides forgiving impact absorption and a balanced ride from heel-strike to forefoot transition. These shoes are great for people with plantar fasciitis because the thick sole is shock absorbent and reduces the load on the plantar fascia.

We liked that our feet did not slide around in these shoes during workouts. The shoes are wide enough to be comfortable and supportive but not so wide that our feet feel loose and unstable. We are confident wearing these on uneven terrain, making them ideal for gym to outdoor use.

Price at time of publication: $140

^{Key Specs:
Weight (one shoe): 10.2 ounces | Closure: Lace closure | Materials: Mesh upper, rubber sole | Cushioning Level: High | Sizes: 7-15}

Verywell Fit / Courtesy of Tamara Staples

4.6

Amazon

View On Amazon View On Asics.com

Our Ratings

Fit

4.5/5
Cushioning

4.5/5
Comfort

5/5
Responsiveness

4/5
Stability

5/5

Pros

No break-in period
Supportive heel and arch
Balanced cushion throughout

Cons

Few color options

If you have plantar fasciitis, you need a shoe with firm support in the heel counter and midsoles, plus adequate cushioning. A pair like this top pick, the Gel-Jadeite, can help alleviate excessive stress on the foot with its protective cushioning and may minimize inflammation and pain throughout the foot. This also makes it an excellent shoe for heavier athletes or those who overpronate, according to the American Podiatric Medical Association (APMA).

Stable and smooth, the Gel-Jadeite isn’t excessive or bulky in design and works for various workouts—from time on an elliptical machine to a step class—keeping you energized in every direction you move. We found them incredibly versatile, with responsive energy return for box jumps and agility drills and sleek enough for studio sessions.

The foam in the midsole makes it a lightweight shoe that can truly hustle, and we appreciate the gel cushion for absorbing shock from landing impact. The cooling mesh will keep your feet comfortable, making these great for summer workouts from the gym to the outdoors.

Price at time of publication: $160

^{Key Specs:
Weight (one shoe): 9.2 ounces | Closure: Lace closure | Materials: Mesh upper, rubber sole | Cushioning Level: Moderate | Sizes: 5-13}

4.7

Amazon

View On Amazon View On Backcountry.com View On Nordstrom

Pros

Variety of earthy color options
Easy on and off
SPD-compatible

Cons

Too stiff for some activities
Runs half size large
Cleats not included

Are you looking for versatile spin shoes? These innovative cycling shoes are as versatile as they get, making them our top pick for spin classes. Comfortable and convenient, strap into these clever, single velcro shoes and walk to and from your bike without an awkward click-clack limp (you know the one).

Two-hole SPD-compatible cycling cleats sit recessed inside a cavity surrounded by a typical sneaker sole. This makes it easy to transition on and off the bike and straight to another class or errand. You’ll have to buy the cleats separately, but the clip-in, walk-out feature is worth the add-on.

We loved the functionality and comfort of this pair, giving it a good rating for support and comfort. We did note during our tests that they run about a half-size large. They also look great on, and we love that they come in various neutral tones that pretty much go with everything.

Price at time of publication: $135

^{Key Specs:
Weight (one shoe): 10.6 ounces | Closure: Velcro closure | Materials: Mesh upper, rubber sole | Cushioning Level: Moderate | Sizes: 5-12}

4.5

New Balance

View On Amazon View On Zappos View On Dick's

Our Ratings

Fit

4.5/5
Cushioning

4/5
Comfort

5/5
Responsiveness

5/5
Stability

4.5/5

Pros

Flexible midfoot
Supportive arch
Encourages neutral stride

Cons

Not for flat feet

This popular shoe is our top pick for high arches because of its soft and flexible midsole, an important feature the APMA recommends for those with high arches. In its latest iteration, the shoe maintains its predecessor's reliably light and durable foam midsole and has neutral support to encourage a healthy stride. During tests, we praised these for their flexible push-off, which earned them a perfect score for responsiveness. We also enjoyed the cushioned heel, which made for a soft landing.

The outsole of the 880x12 is super durable and perfect for high mileage days on the treadmill or pavement—but the stack also doesn’t feel like too much for cardio classes.

We found that, while breathable, the mesh upper did tend to feel warm at times due to the plush tongue and thicker weave. The upside of this is that the interior padding is very comfortable.

We’re a fan of New Balance colorways, and the 880v12 comes in a slew of sharp options that we’re excited to wear beyond gym doors.

Price at publication: $105

^{Key Specs:
Weight (one shoe): 10.3 ounces | Closure: Lace closure | Materials: Mesh upper, rubber sole | Cushioning Level: Moderate | Sizes: 5-12}

4.7

Amazon

View On Amazon View On Zappos View On Walmart

Our Ratings

Fit

4/5
Cushioning

4.3/5
Comfort

4.7/5
Responsiveness

5/5
Stability

5/5

Pros

Very stable
Responsive
Comfortable to run in

Cons

Runs half size large
Lacks rope guard

The all-in-one Nano X2 trainer is our top pick for CrossFit. It is one of the best CrossFit shoes for women since it provides a stable platform for lifting, lightweight responsiveness for sprints, and excellent versatility. The 7-millimeter heel drop enhances stability without sacrificing responsiveness to propel you through as many rounds as possible (AMRAP) during those high-intensity circuits or interval workouts. It even runs better than the previous version, thanks to the addition of the springy foam forefoot, transitioning well between activities and getting us closer to “beast mode.”

Although these trainers feel too heavy for distance running, they provided excellent cushion and stability for box jumps, squats, and powerlifting during our tests. The heel cup fits snugly, while the toe box is roomy enough for splaying out toes for balance. Our Achilles, knees, and lower back feel supported wearing these shoes. When doing movements like power cleans, snatches, and even deadlifts, the shoe provides a great starting position to complete a perfect and safe lift.

In addition to stylish throwback colorways, we like that the Reebok Nano X2 is equipped with ROPEPRO outsole midfoot teeth to add traction and bite for rope climbing. The upper is constructed of breathable Flexweave knit, making it comfortable yet durable. This shoe is a great value and our top choice for CrossFit enthusiasts.

Price at time of publication: $135

^{Key Specs:
Weight (one shoe): 8.3 ounces | Closure: Lace closure | Materials: Mesh upper, rubber sole | Cushioning Level: Moderate | Sizes: 5-12}

Verywell Fit / Courtesy of Tamara Staples

		Overall Rating	Fit	Cushioning	Comfort	Responsiveness	Stability
Best Overall: Nike Metcon 8	Dick's	4.9	5	4.5	5	5	5
Best Budget: Adidas Women's Cloudfoam Qt Racer 3	Amazon	4.4	4	3.5	5	4.5	4
Best Splurge: APL Streamline Running Shoes	Amazon	4.7	4	5	4.5	5	4.5
Best for Weightlifting: Converse Chuck Taylor All Star Classic	Amazon	4.3	4	4	4.5	4	4
Best for Running: Nike Air Zoom Pegasus 39	Dick's	4.6	5	5	4.5	5	4.5
Best for HIIT: Nike Air Zoom SuperRep 3	Walmart	4.8	4	5	4.5	5	5
Best for Walking: Hoka Bondi 8	Zappos	4.8	5		5	3.8	5
Best for Gym to Outdoors: Brooks Adrenaline GTS 22 Running Shoes	Amazon	4.9	4.5	5	5	5	5
Best for Plantar Fasciitis: Asics Gel-Jadeite Running Shoe	Amazon	4.6	4.5	4.5	5	4	5
Best for Spin Classes: TIEM Slipstream Women's Indoor Cycling Shoe	Amazon	4.7	5		4.9
Best for High Arches: New Balance Women's Fresh Foam X 880v12	Amazon	4.5	4.5	4	5	5	4.5
Best for CrossFit: Reebok Women's Nano X2 Cross Trainer	Amazon	4.7	4	4.3	4.7	5	5

How We Selected and Tested the Best Gym Shoes for Women

To choose the best gym shoes for women, we researched dozens of women’s gym shoes from the top, trusted brands on the market. We spoke with podiatrist Dr. Jacqueline Prevete, DPM, FACFAS, FACPM, foot and ankle surgeon Dr. Bruce Pinker, DPM, and certified personal trainers Kaitlin Humphreys, CPT, and Tara Laferrara, CPT, to get their advice on important features to look for in women's gym shoes. Each pair had to perform according to high standards and expert insight to be selected as our top pick in each category.

In The Verywell Testing Lab, with guidance from podiatrist Dr. Diana Valencia, DPM, we further tested these shoes by running and walking on the treadmill and completing a weightlifting circuit. With help from Valencia, we evaluated each shoe for cushioning, stability and support, responsiveness, upper comfort, blister protection, durability, and value. We also paid close attention to design features and what makes the shoe unique.

Testers, including a certified personal trainer, then took the top-performing shoes home for further testing and evaluation. We first assessed each shoe for fit: Did they have enough cushioning? Is the midsole flexible, or could we barely bend it? Next, we tested each pair with 30-60 minute gym workouts of varying intensities. Depending on what it was designed for, we tested each shoe with treadmill, HIIT, Crossfit, studio, and strength training workouts, all while wearing the same socks for consistency. We also kept track of any tingling, numbness, discomfort, or blisters.

At the end of the testing period, we rated each shoe on a scale of 1 (would not recommend) to 5 (highly recommend) for fit, comfort, cushioning, responsiveness, stability, and overall value. We used these scores and insights to create our final list of recommendations.

Since some shoes go through updates and new studies are done over time, we will continue to update our recommendations based on new research, expert insights, and new shoe models.

What to Look For in Gym Shoes for Women

Breathability

If you want a shoe that’ll keep you cool and comfortable as you tackle lengthy workouts, look for the words “mesh upper.” This phrase simply means the upper part of the shoe (the part that runs along the top of your foot) is crafted from mesh, a lightweight and breathable material.

“Breathability is important to allow for proper air circulation if your feet sweat during exercise,” says New York-based podiatric surgeon and four-time marathoner, Dr. Jacqueline Prevete, DPM, FACFAS, FACPM. “Cotton socks and/or a meshy, breathable material would also help to prevent excessive sweat buildup and therefore will also prevent odor development.”

In addition, kicks that breathe prevent the risk of toenail fungus, athlete’s foot, blisters, and warts, says Prevete, keeping those tootsies healthy and happy to tread for miles.

Durability

A durable shoe lasts longer and provides the support and cushioning you need for continuous play, regardless of the activity. “Shoes that are durable typically have a thicker sole to them and therefore usually provide more support,” says Dr. Prevete. Safe, quality gym shoes will have soles, stitching, and seams that are constructed well and do not come apart or show immediate signs of wear after just a few workouts. Laces and eyelets should be strong to hold securely when tied. The midsole should also maintain its structure for miles and miles of wear before losing support.

If your workout takes you outdoors—especially on textured terrain—find a shoe with a durable outsole that can take a beating. Rubber outsoles can typically handle a little wear and tear, especially if they’re designed with sticky, grippy “lugs” (indentations that run along the outsole). And while minimalist shoes have their training purposes, Prevete says they will need to be replaced that much quicker, especially if exercise is performed on a consistent basis.

Responsive Cushioning

If your workouts are filled with high-impact exercises—think running, jumping, etc.—you may want your gym shoes to be equipped with “responsive cushioning.” This kind of cushioning tends to be shock-absorbing, so it can help you stay comfortable as you tackle your most intense workouts.

The cushioning level, or stack height, varies between gym shoes and depends on your activity. Levels range from minimal to moderate and also maximum cushioning. A plush cushion will feel soft, while other shoes can provide a more streamlined, targeted cushion in parts of the sole to give responsive energy return, like during jumping, that helps your feet spring up off the ground.

Choose your cushioning level according to your feet requirements and the experience you need from your workout. “For example,” says Humphreys, “for lifting weights, you want a strong flat sole without much cushion, but something durable that can withstand your body weight plus the weight you're holding and lifting.” For other activities that involve jumping or pounding of feet, you’ll need more cushion to absorb the impact as you land.

Lateral Support and Stability

It’s important that your gym shoes have enough structural support, in addition to absorbing shock. “For example,” says podiatrist Dr. Bruce Pinker of Progressive Footwear in New York, “aerobics classes require front and back and lateral movements that are short and quick, so footwear with proper support is essential to perform these exercises. Zumba classes may involve jumping, so proper cushioning in footwear is helpful for this activity to help prevent injury.” The dynamic duo of support meets responsive cushioning helps prevent injury and promotes better athletic function.

Just like cushioning, the level of support and stability you need from a gym shoe is specific to your feet and workout plans. Prevete says that you should go with gym shoes that offer special support if you’ll be doing high-impact exercises or if your feet have special requirements, like high arches or plantar fasciitis. You might need a more stable shoe with motion control if you have flat feet (and perhaps use insoles for flat feet) or feet that overpronate (excessive inward foot rotation).

Traction

If you plan to move around quickly—especially on slick floors or wet grounds—you’ll want a shoe that can offer you some grip (no one wants to slip mid-Zumba class). Injury prevention is top priority here, says Dr. Pinker. “Traction is necessary to prevent slippage. It is very helpful especially for outdoor activity when one runs or walks on uneven terrain.”

Look for rubber outsoles that are lined with textured patterns. And outsoles aside, make sure the shoes are lightweight enough to comfortably move around in. “Most shoes with a rubber sole will be sufficient,” says Humphreys. “You will just want to make sure they are not too worn down and can support the type of lifting or exercising you're performing.”

Padding

No matter what you’re doing, you want your shoe to feel comfortable. Some people will prefer more padding to their fit than others, so go with what feels good around your ankles and feet as you work out. “You will want to focus on a sturdy flat sole for lifting or a lightweight flexible shoe for plyos,” says Humphreys. Therefore, upper comfort is up to your personal preference.

Frequently Asked Questions

How should gym shoes fit?

If the shoe fits, just wear it, right? Not so fast, says Dr. Pinker, who emphasizes the importance of a properly-fitted shoe to avoid injury to your feet and nail beds. For gym shoes, “The length should fit so that the end of the sneaker is 3/8 of an inch from the tip of the longest toe.” That’s either one centimeter or half a thumb’s width of space. The heel and toe box should feel comfortable, as well, with a width that fits snugly, but not tightly, says Dr. Pinker.
“When you exercise, your feet can swell anywhere from a half to a full size,” adds Humphreys. “It is helpful to have a little bit of room at the end of your shoe to allow for that foot to swell.” To get a realistic fit, we recommend trying gym shoes on later in the day when shopping for your pair.
Can running shoes be used in the gym?

Running shoes can be used in the gym, but it’s important to note that they usually have a more padded heel and aggressive traction than most gym shoes. While great for treadmills and indoor tracks, these features make them less ideal (and even a safety hazard) for certain activities. “Keep in mind that running shoes are designed to give you cushion and support to move forward through space,” says Humphreys, “so they won't be the best shoe for lower body lifting days or days when you would want a flatter sole—or in cases where you would want more lateral support, like during a class with lots of plyometric exercises.” Cross-trainers will serve you better for most gym workouts because they are less cumbersome during side-to-side movements on a court floor.
Many other types of gym shoes are sport-specific and complement the type of movement during your workout. From basketball sneakers to weightlifting and spin class shoes, these options are specially designed to enhance comfort and safety during specific movements common to the activity. If you take part in a specific kind of workout or sport, we recommend considering a sport-specific gym shoe. Otherwise, one of our versatile, top-pick cross-trainers will also perform great.
How to clean gym shoes
The occasional cleanup to get workhorse gym shoes gleaming again is a snap with these tips from our experts:
Gym Shoe Do’s
- Remove any insoles, shake out any inner debris, and use a dry brush to remove outer debris
- If soiled, wipe inner and outer surfaces with a moist cloth
- Spot clean firmer external parts with a gentle cleaning product or one made for shoes (spot test a small area to ensure it’s safe to use on the material)
- Use a laundry stain remover and laundry brush or damp cloth on fabric portions
- Allow shoes to dry fully when wet from sweat, the elements, or cleaning
- Always work in a well-ventilated area with protective gloves and a mask when using cleaning products
- In between deep cleaning, use shoe wipes for a quick fix
- Prevent interior shoe build-up of bacteria and mold with a disinfectant spray, like Lysol, and allow to sit overnight
Gym Shoe Don’ts
- Resist throwing trainers in the washing machine to preserve the integrity and fit of the shoe
- Avoid harsh chemicals that could ruin shoe materials or irritate the skin once wearing
How to get the smell out of gym shoes

As with many things, prevention is key, so maintain your shoes by wearing absorbent, breathable socks, drying them properly, and cleaning them regularly to keep things fresh. In the face of hard-to-beat odors, however, our experts recommend effective tools like absorbent foot powder, odor-busting balls or spray, Febreeze, or Lysol in between wears.
Try products like deodorizing bags or DIY your own hack with baking soda in repurposed nylons, or natural tea tree essential oil drops. Dr. Prevete suggests that “If you have insoles within the shoes (i.e. orthoses or over-the-counter insoles), you can switch these out easily for a new pair once they develop an odor.”
If your shoes get wet (either from rain or sweat), they need time to appropriately dry out in order to avoid odor, says Prevete. “You can actually stuff the inside of the shoe with newspaper so it absorbs the moisture from the fabric,” she says. “Wet shoes smell—so if you do this consistently whenever they are exposed to water, that will prevent odor from developing.”
How often should I replace my gym shoes?

Logging lots of miles on your gym shoes can take a toll on your body’s health and performance. According to the American Academy of Orthopedic Surgeons, athletic activities like running and jumping send an impact three to five times your weight through the ankles, legs, and body. To minimize the shock, it’s important to replace your shoes when they’ve significantly aged or shown wear and tear. “Sometimes you can even feel generalized fatigue while running (usually in your legs) which kind of reminds you that your shoes may need to be replaced,” says Dr. Prevete, an avid runner who suggests replacing shoes every 300-500 miles.
“For gym-goers, I would use the same rule-of-thumb. Depending on how much you wear them, they will need to be replaced that much sooner.” If you’re not tracking your mileage but working out regularly, Prevet suggests swapping out old trainers every 4 months. The less activity on a pair, the more time you might have with your tennies.
How much does a pair of gym shoes cost?

You can expect to pay between $70-$165 for a quality gym shoe. Pricier options exist, but they're not necessary unless you're a pro athlete or have an orthopedic issue that requires specialized shoes. Budget-friendlier shoes might be tempting, but they likely won't last as long as pricier options, and they may lose points for fit and comfort. The cheapest gym shoe on our list is often available for less than $70, while our top recommendation, the Nike Metcon 8 was $130 when we published this list.

Why Trust Verywell Fit

A lifelong athlete, avid runner, and certified personal trainer, Jessica Murtaugh knows her way around the gym and is constantly researching the latest and best in activewear, fitness gear, and health trends. As a wellness writer and brand consultant, she researches and reviews products for Verywell Fit. She favors brands that promote size, gender, and race inclusivity in their products and is dedicated to reporting authentic content to her readers.

Additional reporting contributed by Lindsay Lanquist

As a seasoned health and fitness writer, Lindsey Lanquist understands how vital quality product recommendations can be. She is careful to recommend products that are reliable, comfortable, and genuinely well-reviewed by those who’ve tried them.

The 10 Best Expert-Tested Walking Shoes for Women of 2023