Types of Gym Trainers: Which Shoe Suits Your Training?

There are more types of gym trainers than most people realise, and wearing the wrong type is one of the most common mistakes I see from beginners. A shoe that feels brilliant on a 5k run can feel wobbly under a barbell, and a flat lifting shoe can feel like a plank on a treadmill.

This guide sorts gym footwear into five main types, explains how each is built, and matches each one to the training it suits best. No brand rankings, just what to look for. If you want my quick overview of gym shoes in general, start with the best trainers for the gym.

The five main types of gym trainers at a glance

• Running shoes: thick, soft cushioning and a raised heel for forward motion.
• Cross-trainers (training shoes): flatter, firmer and wider, built for mixed gym work.
• Weightlifting shoes: a hard, raised heel and stiff sole for squats and Olympic lifts.
• Minimalist and barefoot shoes: thin, flexible soles with little or no heel drop.
• Walking and lifestyle trainers: comfortable for everyday wear but not designed for training.

Running shoes

Running shoes are designed to absorb impact over thousands of steps in one direction. They usually have a thick foam midsole, a heel that sits higher than the forefoot, and a curved sole that helps you roll through each stride.

Best for

• Treadmill and outdoor running.
• Long sessions on the cross-trainer or stepper.
• Brisk walking and incline treadmill work.

Not ideal for

Heavy squats and deadlifts, where the soft heel can compress and tip you forward, and lateral moves in classes, where the narrow base can let your foot roll.

Cross-trainers

Cross-trainers, sometimes sold simply as training shoes, are the all-rounders. They have a firmer, flatter sole than a running shoe, a wider base and more support around the sides of the foot.

Best for

• General gym sessions mixing machines, dumbbells, kettlebells and some cardio.
• HIIT, circuits and bootcamp-style classes.
• Moderate barbell work.
• Short runs and treadmill intervals.

If you are new and following a beginner gym workout plan, this is the type I recommend most often. One good pair covers almost everything a beginner does.

Weightlifting shoes

Lifting shoes are specialist kit. They have a solid, raised heel that does not compress, a very stiff sole and often a strap across the midfoot. The raised heel lets you sit deeper into a squat with a more upright torso.

Best for

• High-bar back squats and front squats.
• Olympic lifts like the clean and snatch.
• Lifters whose tight ankles stop them squatting deep with heels down.

Not ideal for

Running, jumping, classes or deadlifts. Most people only wear them for the squat part of a session and change afterwards.

Minimalist and barefoot shoes

Minimalist shoes have thin, flexible soles, a wide toe box and little or no heel drop. They give you a lot of feel for the floor.

Best for

• Deadlifts and other lifts where you want to be close to the floor.
• Balance, foot strength and mobility work.
• People who already train in them and have built up gradually.

Things to know

Switching straight from cushioned running shoes to minimalist shoes can overload your calves, Achilles and feet. Build up slowly over several weeks. If you have foot pain, diabetes or circulation problems, check with your GP first.

Walking and lifestyle trainers

These are the trainers many people wear to work or on weekends. They can be comfortable for walking, but they often have soft, unsupportive soles, smooth outsoles or fashion-led shapes that are not built for training. They are fine for gentle cardio for beginners such as walking on the treadmill, but swap to a proper training shoe once you start lifting or doing classes.

Want help with this? Shoes are a small part of the picture. The bigger wins come from a plan that suits your body, your schedule and your goal, with someone checking your technique. I coach busy professionals 1-to-1 as a personal trainer in North London, and I will tell you honestly whether your footwear is holding you back. Book a free consultation to talk it through.

Which type of trainer should you buy first?

Match the shoe to your week, not to what looks good:

• Mostly weights and machines, a little cardio: cross-trainers.
• Mostly running, occasional gym: running shoes, plus a flat pair if you start lifting heavier.
• Mostly classes: cross-trainers with good lateral support and grip.
• Serious squatting: cross-trainers for the session, lifting shoes for squats.
• Just starting out: one pair of cross-trainers. Add specialist shoes later if you need them.

Whatever you choose, test it before you buy: do a bodyweight squat, a few lunges and a side step in the shop. Your heels should stay down, your foot should stay on the sole and nothing should pinch. If your first week at the gym is coming up, my guide to your first week at the gym covers what else to bring.

Frequently asked questions

What is the difference between running shoes and training shoes?

Running shoes have thick, soft cushioning and a raised heel to absorb impact while moving forward. Training shoes, or cross-trainers, are flatter, firmer and wider so they stay stable during squats, lunges, lifting and lateral moves. Running shoes suit running and cardio machines; training shoes suit mixed gym sessions and classes.

Do I need different trainers for the gym?

If you only walk on the treadmill or use cardio machines, your running shoes are fine. Once you start lifting weights or doing classes, a dedicated training shoe makes a real difference to stability and grip. Most people only need one good pair of cross-trainers, plus running shoes if they run regularly.

Are flat shoes better for the gym?

For lifting, flatter and firmer is usually better because it keeps your feet planted and close to the floor. For running and jumping, some cushioning helps absorb impact. That is why cross-trainers, which are fairly flat with moderate cushioning, are the most popular all-round choice for gym sessions.

Can I wear barefoot shoes to the gym?

Yes, many gyms allow minimalist or barefoot-style shoes, and they work well for deadlifts and balance work. Build up gradually, because your calves, Achilles and feet need time to adapt to less cushioning. Check your gym's footwear rules, and speak to your GP first if you have foot pain or circulation problems.

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