There is no single perfect gym shoe, because different kinds of training ask different things of your feet. Running needs cushioning for repeated forward strides. Lifting weights needs a flat, firm sole that does not squash under load. Group classes involve jumping and side-to-side steps, so they call for a light shoe with some support at the sides.
The American Council on Exercise (ACE) sums it up in a similar way: cushioned running shoes for running, a flat, sturdy, low-profile cross-trainer for weight training, and lightweight cross-trainers with ankle and arch support for group classes.
If you do a bit of everything, a good cross-training shoe is the practical choice. If you run several times a week, a separate pair of running shoes is worth having.
Shoes by type of training
| Training | What to look for | Less suitable |
|---|---|---|
| Weights and machines | Flat, firm, low sole, good grip | Very soft, thick running soles |
| Group classes and circuits | Light cross-trainer, side support, flexible forefoot | Heavy or high-heeled running shoes |
| Treadmill and running | Cushioning at heel and forefoot, built for forward motion | Flat plimsolls for longer runs |
| Walking | Rounded, firm heel and a sole that flexes at the toes | Stiff, unbending soles |
| Indoor cycling | Stiff sole, or cycling shoes that clip into the pedals | Very soft, flexible soles |
| Yoga and Pilates | Often barefoot or grip socks, as the studio allows | Bulky trainers |
You can compare trainers and plain gym shoes in the gym shoes range.
Weight training
For squats, deadlifts and most machine work, stability matters more than cushioning. A thick, soft sole compresses under a heavy load and can feel wobbly. A flat, firm sole keeps your feet planted. ACE notes that for Olympic lifting, dedicated shoes with a rigid structure and a small raised heel add stability. Many people training at a general gym simply use flat cross-trainers or canvas gym shoes. If you are working with a personal trainer, ask what suits the programme you are following.
Home training on a gym bench with dumbbells calls for the same thing: a flat shoe with good grip on the floor, not socks on a slippery surface.
Classes and circuits
Classes mix jumps, lunges, quick changes of direction and floor work. A light cross-trainer with a flexible front, a grippy sole and support at the sides is the usual choice. Running shoes are built for forward movement and can feel unstable when you step sideways. Check that the sole does not leave marks, since many studios ask for non-marking soles.
Running and the treadmill
Running shoes are designed for repeated heel-to-toe strides, with cushioning in the heel and forefoot. If you are new to running, a specialist running shop can look at how you run and suggest a type. ACE notes that minimalist shoes need a gradual build-up so your feet can adapt.
Getting the fit right
A few simple checks help:
- Try shoes on later in the day, when feet are usually at their largest.
- Wear the socks you train in.
- Leave a little space in front of your longest toe.
- Your heel should not slip when you walk.
- The widest part of your foot should sit comfortably at the widest part of the shoe.
- Walk, hop and step sideways in them before deciding.
When ordering online, check the size chart on the shop’s page, as sizing varies between brands, and check the returns terms before you order.
Children’s gym shoes
For school PE and clubs, children usually need simple, light shoes with non-marking soles that are easy to put on, with hook-and-loop fastening for younger children. Plain fabric gym shoes and plimsolls are common for indoor PE, while trainers suit outdoor games. Children’s feet grow quickly, so check the fit every few months. Sizes for children are listed by age range on many product pages, but the foot length is a better guide.
When to replace gym shoes
Shoes lose cushioning and support before they look worn out. ACE’s guidance is to replace running shoes every 300 to 500 miles. For non-runners, it suggests replacing shoes about every six months if you work out most days, or once a year if you train a couple of times a week. Wearing training shoes only for training makes them last longer.
Signs it is time for a new pair:
- The sole tread is worn smooth in places.
- The midsole looks creased or compressed.
- The heel has worn down unevenly.
- The upper is stretched and your foot moves inside the shoe.
If you have ongoing foot, knee or back pain, talk to your GP or a physiotherapist rather than relying on a change of shoes.
Carry your shoes in a separate compartment or shoe bag so the rest of your kit stays clean; the guide to choosing a gym bag covers bags with shoe compartments. Training clothes are in gym clothing, and home equipment in gym equipment.
Quick checklist
- Shoe matches your main type of training.
- Flat and firm for weights, cushioned for running.
- Non-marking sole for studios and sports halls.
- Tried on later in the day with training socks.
- Thumb-width space at the toe, no heel slip.
- Replaced when cushioning or tread is worn.
Common questions
Can I lift weights in running shoes?
You can, and many people do for light sessions. For heavier lifts, a flat and firm sole is more stable than a soft, thick running sole.
Are canvas gym shoes good enough?
For weights, machines and children’s PE, simple flat gym shoes work well. They offer little cushioning, so they are not a good choice for regular running.
Do I need different shoes for every activity?
No. A cross-trainer covers most gym sessions and classes. A separate running shoe is worth it if you run regularly.
