The Best Trainers for the Gym: Lifting, Running and Classes

Choosing the best trainers for the gym is simpler than the shop walls suggest. The right sports trainers depend on what you’re actually doing: lifting weights, running or doing classes. Here’s what to look for in each, when to replace them, and a word on barefoot shoes.

Most people buy one pair of trainers and wear them for everything. That’s fine for a lot of gym work, but if you lift weights regularly or run a lot, it’s worth understanding why different trainers suit different jobs. We won’t recommend brands here. Instead, here’s what to look for so you can choose well in any shop.

Trainers for lifting weights

When you lift, you want a flat, firm, stable sole. You’re pushing force into the floor, and a soft, squishy sole absorbs some of that force and lets your foot wobble. That makes you less stable in squats, deadlifts and lunges.

Look for:

• A flat or nearly flat sole that doesn’t compress much when you press on it.
• A good grip on the floor.
• A snug fit so your foot doesn’t slide around inside the shoe.
• Enough room in the toe box for your toes to spread.

Some lifters use specialist weightlifting shoes with a raised, solid heel, which can help people with stiff ankles sit deeper in a squat. You don’t need these to start. If you’re new to the weights area, our guide on how to start lifting weights covers the basics.

Trainers for running

Running trainers are the opposite. They’re built with cushioning to absorb impact over thousands of steps. That’s exactly what you want on a treadmill or a run around Hampstead Heath, but it’s less ideal under a heavy barbell.

Comfort matters most when choosing running shoes. Many running shops let you try shoes on a treadmill. Choose the pair that feels comfortable from the first steps, not the one you hope will feel better later.

Trainers for classes and general gym use

For circuits, HIIT and mixed classes, look for a cross-training style shoe: a fairly stable sole with some cushioning, good grip and support for side-to-side movement. This is the most sensible all-rounder if you do a mix of light weights, machines and short bursts of cardio.

Sports trainers: which pair do you need?

• Mostly weights: a flat, stable shoe.
• Mostly running: a cushioned running shoe.
• A bit of everything: a cross-training shoe.
• Lifting and running regularly: two pairs, and swap depending on the session.

If you only want one pair and you lift more than you run, choose stability over cushioning. For your first personal training session, wear whatever comfortable trainers you have. We’ll tell you if anything needs changing.

How to get the right fit

Whichever type you choose, fit matters more than features. A few tips:

• Try trainers on later in the day, when your feet are slightly bigger.
• Wear the socks you’ll actually train in.
• Leave roughly a thumb’s width of space beyond your longest toe.
• Check your heel doesn’t slip when you walk or do a few squats in the shop.
• Don’t rely on “breaking them in”. Good trainers should feel comfortable straight away.

Laces matter too. Lace snugly across the middle of your foot so it stays put, especially for side-to-side movements in classes.

When to replace your trainers

There’s no exact date on the box. Look for these signs instead:

• The sole is visibly worn, smooth or uneven.
• The cushioning feels flat or hard compared with when they were new.
• The shoe tips to one side when you put it on a flat surface.
• You start getting new aches in your feet, shins or knees with no other change.

Running shoes tend to wear out faster than lifting shoes, because cushioning breaks down with use. Lifting shoes with a firm sole can last much longer.

It also helps to keep your gym trainers for the gym. Wearing the same pair for your commute, the office and training wears them out much faster, and you’ll bring less grit and rain onto the gym floor. If you train straight from work, keep a pair in your bag.

A note on barefoot and minimal shoes

Barefoot or minimal shoes have thin, flexible soles and a wide toe box. Some people like them for lifting because they feel the floor well and the sole is flat. For running, switching suddenly can overload your feet and calves, so if you want to try them, build up very gradually. If you have foot, ankle or knee pain, take advice before changing your footwear in a big way.

Note: if you have ongoing foot, ankle or knee pain, diabetes, or problems with circulation or sensation in your feet, speak to your GP or a podiatrist before changing your footwear or starting a new training plan.

Shoes matter, technique matters more

The right trainers help, but good technique and a sensible programme matter far more. At our private studio in Archway, our 1-to-1 personal training starts with how you move, then builds strength gradually. If you’re just getting started, our 3-day beginner gym plan is a good next step.

Want this coached 1-to-1? Not sure what to wear for your first session? Ask us at your free consultation. Book a free consultation at our Archway studio.

Frequently asked questions

What trainers are best for the gym?

It depends on what you do. A flat, stable sole suits lifting weights, a cushioned shoe suits running, and a cross-training shoe is a good all-rounder for classes and general gym use.

Can I lift weights in running trainers?

You can for light work, but the soft cushioning makes you less stable in heavy squats and deadlifts. A flatter, firmer shoe is a better choice if you lift regularly.

How often should I replace my gym trainers?

Replace them when the sole is worn or uneven, the cushioning feels flat, or you notice new aches. Running shoes usually wear out faster than lifting shoes.

Are barefoot shoes good for the gym?

Some people like them for lifting because the sole is thin and flat. If you want to run in them, build up gradually, and take advice first if you have foot or knee pain.

Start your transformation

SYP Fitness is a private 1-to-1 personal training studio at 2-4 Navigator Square, Archway, London N19 3UB, 2 minutes from Archway tube. Rated 5.0 from 106 Google reviews.

Apply for a free consultation · WhatsApp Artem · Call 07301 512215 · See prices