14 Best Workout Shoes for Women in 2024

Working out in the wrong pair of shoes is a recipe for disaster. Workouts can get intense, so you need your shoes to provide adequate support; you need nice cushioning, good arch support, a material that’s going to let your skin breathe, and you need all of this to come at a decent price. This can be a pain to find, but lucky for you, you won’t have to spend hours browsing the Internet – we have 14 pairs of the best workout shoes for women right here.

Regardless of what you want to do, there’s a pair of shoes to match it. Weightlifting, running, or a little bit of everything, you need proper shoes to get the most out of your workout and get the best performance. Not to mention – decrease the risk of injury.

Let’s get right into the women’s gym shoes review!

Our team of certified coaches and professional athletes has reviewed 40 pairs of women’s workout shoes, and 14 of the best ones made it to this list. The shoes were evaluated using 9 key parameters and we’ve spent a total of 485 hours testing most of them. We have also carefully examined hundreds of online user reviews. Our list is regularly updated, so share your experiences in the comments section.

Top 14 Best Workout Shoes For Women Reviewed

1. Reebok Nano X3 – Top Pick
2. TYR CXT-1 Trainer – Runner-Up
3. Nike Metcon 8 – Best For Cross-Training
4. Reebok Nano 2.0 – Best For Wide Feet
5. Nobull Trainer+ – Best For General Training
6. Reebok Legacy Lifter III – Best For Weightlifting
7. Under Armour Women’s Project Rock BSR 3 Shoes – Best For HIIT/ Circuit Training
8. HOKA Arahi 6 – Best For Running
9. HOKA Speedgoat 5 – For Trail Running And Hiking
10. Under Armour UA Velociti 3 – Best Lightweight
11. Converse Chuck Taylor All Star Neon Low Top Sneakers – Budget Pick
12. Brooks Ghost 14 – Certified Diabetic Shoe
13. Ryka Vivid RZX – Best For Aerobics
14. Xero Prio Original Cross Training Shoe – Best Minimalist And Barefoot Shoes

Product	Total	Durability	Flexibility	Breathability	Grip	Stability	Cushioning	Comfort	Responsiveness	Versatility
Reebok Nano X3	89.5	10	10	10	10	10	10	9.5	10	10
TYR	89	10	10	10	10	10	9.5	9.5	10	10
Nike	88	10	10	10	10	10	9	9	10	10
Reebok Nano 2.0	87.5	9	10	9.5	10	10	9.5	10	10	9.5
Nobull	87	10	10	8.5	10	10	9.5	10	9	10
Reebok Legacy	86	10	9	10	10	10	9	10	9	9
Under Armour Project	85.5	9	8.5	10	9	10	9.5	9.5	9.5	9.5
HOKA Arahi	84.5	9	9.5	10	10	10	9.5	9	9.5	9
HOKA Speedgoat	84	10	9	9	9	9	9.5	9.5	9.5	8.5
Under Armour UA	83.5	9	9.5	9	9.5	9.5	9.5	9.5	9.5	8.5
Converse	83	9	9.5	9.5	8.5	8.5	9	8.5	9	10
Brooks Ghost	82	8.5	9	9.5	8.5	8.5	10	10	9	8.5
Ryka	80.5	8	9.5	9.5	8.5	8.5	9	9.5	9	8.5
Xero	80	9	10	9	9	9	8	9	9	8

1. Reebok Nano X3 – Top Pick

The best athletic shoes for women come from Reebok, which is unlikely to surprise anyone. These shoes are a top-tier blend of versatility and performance. You can use them for both cardio and strength training and they’ll perform exceptionally well.  

• Heel-to-toe drop: 7 mm
• Available sizes: 8.5, 9, 9.5, 10.5
• Fit: Regular
• Weight: 12 oz
• Upper material: Flexwave woven textile upper
• Midsole material: Floatride energy foam
• Outsole pattern: Targeted lug pattern
• Best uses for: Cross-training, weightlifting, squats, box jumps, burpees, wind sprints

At the core is the Lift and Run Chassis system, which has been called groundbreaking because it’s made to provide stability for weightlifting as well as responsiveness for running. The heel piece is domed and adaptable; it compresses under the load when you’re weightlifting and creates a stable platform. At the same time, it offers push-up during running and makes the transitions between exercises completely seamless.

This system is coupled with Floatride Energy Foam that makes the shoes soft, cushioned, and lightweight so they feel comfortable, but their weight won’t impact your performance.

The outsole is made of rubber and has a lug pattern for good traction on all kinds of surfaces. Your footing will remain secure and steady on a wide range of terrains.

The upper is made of the iconic Flexwave woven textile, which is both supportive and flexible. This means that you can use the shoes for intense squats, explosive box jumps, burpees, wind sprints, etc. — whatever you want to do, these shoes will support it. 

You’ll need to break them in a little bit first because they’re somewhat stiff right out of the box, but this is not unusual with workout shoes, and all it takes to break them in is one workout session. All things considered, these are undoubtedly the best women’s training shoes.

2. TYR CXT-1 Trainer – Runner-Up

These women’s workout shoes are a combination of performance, stability, and durability. They’re really versatile and have a few nifty features that make them suitable for both training and competitions. 

• Heel-to-toe drop: 9 mm
• Available sizes: 7-15.5
• Fit: Regular
• Upper material: Mesh
• Midsole material: Surge NRG Foam
• Outsole pattern: Hex pattern
• Best uses for: Weightlifting, sprints, climbs, box jumps, handstand push-ups

Let’s talk about the feature that stands out right away: the stability platform. If you have any experience with lifting and intense training sessions in general, you know everything falls apart without stability. These shoes will provide you with a solid base and make sure you stay grounded, so you can work out without distractions and focus only on your form and technique.

The 9-mm heel-to-toe drop is another great feature, although it’s probably a little higher than what most people are used to. Once you get used to the height, though, you’ll love it because it promotes good posture and positioning, which contributes to a more natural movement during workouts.

The midsole has NRG foam (basically TYR’s version of EVA midsole), which is responsive and gives just the right amount of cushioning. This is important for transitioning between different types of exercises.

The upper is mesh, breathable and durable. Durability can be an issue with a lot of mesh uppers, so it’s great to find shoes that don’t have that problem.

But it’s not all rainbows and cupcakes: these training shoes for women are a runner-up for a reason. First, the insoles shift as you move, and it’s really distracting and annoying, so it may be a good idea to take them out to prevent this from happening. 

This is something a few people have pointed out already, so maybe TYR will fix this in the future models. Another thing that may need some fixing is the short laces because tying the shoes would be more comfortable if the laces were longer.

3. Nike Metcon 8 – Best For Cross-Training

You can’t have a list of the best exercise shoes for women without including something from Nike in it, so here it is – the Metcon 8 are the best shoes for cross-training. Let’s check what makes them so great and if there are things that can be improved.

• Heel-to-toe drop: 4 mm
• Available sizes: 5-10
• Fit: Regular
• Weight: 12.4 ounces
• Upper material: Mesh
• Midsole material: React Foam
• Outsole pattern: Rubber tread
• Best uses for: Cross-training

Metcon 8 is designed to meet the needs of championship-level athletes. Their upper is super lightweight and promotes airflow. The mesh is interwoven with strategically placed textured overlays in high-stress areas, which is important for durability.

The shoes are both innovative and functional: the React foam (although it’s not the softest in the world) provides cushioning, while the grooves in the sole promote natural foot movement.

These shoes have a wide, flat, and flexible heel structure that’s supplemented by an inner plate and improves stability. The heel is very efficient at evenly distributing the weight for enhanced support during exercises like snatches, squats, and cleans. 

You’ll also notice the rubber wraps along the arch, and this improves traction, which is generally beneficial, but you’ll really appreciate this during rope climbs. The rubber tread spreads from the outsole to the sides for reliable directional traction and makes the Metcon 8 suitable for all terrains.

Midfoot incorporates flywire cables for improved stability, so you can use these for even the most intense workouts. Features like lock-down lace tabs with a hook-and-loop closure system and a handstand clip for minimizing wall friction during high-speed handstand push-ups show Nike’s commitment to making shoes that address the needs of all athletes. 

That is, except ones that need wide toe boxes, because this one is narrow and it’s not good for people who want a lot of toe space.

4. Reebok Nano 2.0 – Best For Wide Feet

The Nano 2.0 had some serious expectations to meet because the original Nano set the standards so high. The 2.0 is not as durable, but it’s just as comfortable and supportive. If you’re looking for women’s gym shoes that can fit wide feet comfortably, you won’t find better than these. 

• Heel-to-toe drop: 4mm
• Available sizes: 5-11
• Fit: Wide
• Weight: 10 oz
• Upper material: Synthetic
• Midsole material: EVA
• Best uses for: Functional fitness, wide range of training activities

The 2.0 has a synthetic upper and open-hole mesh, to make the shoes breathable, flexible, and easily adaptable to any movements you want to make. The EVA midsole is lightweight and supportive. It adds a lot to overall comfort but also minimizes foot fatigue. 

The DuraGrip toe protection and ROPEPRO technology shine during swift, agile movements, and their integration is meant to improve your performance. Both improve maneuverability and allow you to fully concentrate on your workout. They could be improved even further if the stitching was reinforced, so hopefully, Reebok works on this with future models.

5. Nobull Trainer+ – Best For General Training

The Trainer+ has the same signature seamless construction as its predecessor, but it has received upgrades in terms of comfort, stability, and traction. 

• Heel-to-toe drop: 4 mm
• Available sizes: 6-14
• Fit: Regular
• Weight: 12.07 oz
• Upper material: SuperFabric
• Midsole material: EVA
• Outsole pattern: Herringbone
• Best uses for: All-purpose, all-angle training

The SuperFabric guard plates envelop a mesh base layer and essentially forms a shield that can accommodate multi-angle training routines. This is fantastic for durability because it protects against abrasions and impacts, but it’s not so great for durability. Your feet are guaranteed to get hot in these, and if you sweat a lot, your feet won’t remain dry for long.

There are many other very good things about these shoes, like the heightened EVA midsole. The cushioning has definitely been improved and is now even more comfortable than it was. When you pair this with the expanded outsole dimensions, you get a stable foundation and shoes you can use outdoors or indoors. 

The outsole has a herringbone pattern with deep grooves and provides excellent traction, and the internal webbings and protected lace eyelets reinforce medial and lateral stability.

With the Trainer+, you get exceptional women’s fitness shoes that will last you for years because Nobull designed them to be durable. However, breathability is an issue, and the price is rather high.

6. Reebok Legacy Lifter III – Best For Weightlifting

The Legacy Lifter III are Reebok’s most comfortable weightlifting shoes, and they allow you to adjust their fit for squats or deadlifts. They’re innovative, functional, and comfortable – there’s not much else you could ask for. 

• Heel-to-toe drop: 22 mm
• Available sizes: 5-12
• Fit: Regular
• Upper material: Synthetic
• Outsole pattern: All-surface rubber outsole
• Best uses for: Weightlifting

The inflatable pump technology that makes the shoes adjustable is very innovative, and you’ll have a hard time finding anything close to this. The textile upper and interior lining promote constant airflow but also make the shoes more comfortable. It’s all about balance, especially when it comes to long workout sessions and intense training, like weightlifting.

The most important thing about Legacy Lifter III is, of course, stability. The midfoot strap and a raised heel, fortified with a TPU clip to support your feet, make them feel secure and provide stability – all things that are important to do your best on the platform.

Beyond comfort and stability, there’s also the grippy rubber outsole for traction — another thing that’s non-negotiable for weightlifting. It contributes a lot to safety and lets you focus on your form without worrying about your feet slipping. 

The anatomical shape of the shoes mirrors your feet’s natural contours for optimal support, and the anti-microbial sockliner is great at preventing odors and bacteria build-up.

As great as these shoes are, their color choices are rather dull. Although there are 5 colors available, all of them are muted and don’t stand out. It would be nice to see some more vibrant choices, like red, sky blue, or hot pink.

7. Under Armour Women’s Project Rock BSR 3 Shoes – Best For HIIT/ Circuit Training

These trainers for women are the official footwear of UFC, and right when you hear this, your expectations probably skyrocket. They’re made for explosive movements and dynamic training routines. 

• Available sizes: 5-12
• Fit: Regular
• Weight: 8.8 oz
• Upper material: Mesh
• Midsole material: Charged Cushioning technology
• Best uses for: Explosive movements, dynamic training routines

These shoes are supposed to offer stability for strength training, flexibility for HIIT, and cushioning for unrestricted mobility. They fall a little short when it comes to flexibility, but they’re still the best you can find for HIIT/circuit training.

The upper has an engineered mesh that’s lightweight, breathable, and strategically incorporates stretch and structure where necessary. It’s a blend of comfort and support.

The bootie design makes them fit like a dream, and they feel very secure when they’re on. Your feet feel snug, but comfortable, so you can focus on your intense training sessions without worrying about the shoes.

The midsole is absolutely fantastic. The Charged Cushioning absorbs impact and channels its energy into a responsive burst, so you get support and dynamic response. It’s the best of both worlds! The UA TriBase technology is another great feature that maximizes ground contact and promotes natural motion.

 It allows you to be more precise with your movements and the grip it gives is amazing, and you’ll notice this especially during changing direction movements.

They’re narrower than you may expect them to be, so you won’t have a lot of luck if your feet are wide. But these HIIT shoes for women will fit perfectly on narrow or regular feet. 

8. HOKA Arahi 6 – Best For Running

The Arahi 6 blends lightweight design with stability and almost reshapes the norms of a stability shoe. These women’s workout sneakers are eco-friendly and have inherited some things from the previous models, but they also have some updated features. 

• Heel-to-toe drop: 5 mm
• Available sizes: 5-12
• Fit: Regular
• Weight: 7.6 oz
• Upper material: Mesh
• Midsole material: EVA foam with Early Stage Meta-Rocker
• Outsole pattern: Zonal Durabrasion outsole
• Best uses for: Running

Arahi 6 inherited the stabilizing J-Frame from its predecessor and combines an exceptional amount of cushioning with lightweight agility. They’re ideal for running and walking. The upper is made of breathable mesh, with 30% recycled polyester laces and a 100% recycled polyester sockliner top cloth. The amount of recycled materials is impressive and it’s so nice to see companies care about sustainability.

As far as updates go, the Arahi 6 has a plusher tongue, a lighter upper, and fresh midsole color blockings that improve both comfort and looks. The shoes come in 8 vibrant seasonal colors (citrus glow/white, strawberry/black, nimbus cloud/rose gold, sunlit ocean/lilac mist, bellwether blue/ocean mist, plein air/blue fog, sun baked/shell coral, and nimbus cloud/ blanc de blanc), and 2 core colors (black/black and black/white) for who that prefer something classic.

The weight is a mere 7.6 oz, which makes the Arahi 6 incredibly lightweight, and with a 5 mm heel drop, they strike a balance between stability and responsiveness. The J-Frame technology prevents overpronation without compromising natural gait and the Early Stage Meta-Rocker contributes to a smooth ride and supports the forefoot.

Overall, these gym sneakers for women are fantastic, but they would be even better if the toe box wasn’t as pointy and if the tongue was a little bit longer. Nevertheless, they’re one of the best running shoes you’ll find.

9. HOKA Speedgoat 5 – For Trail Running And Hiking

The Speedgoat 5 don’t have any unnecessary bells and whistles; instead, they’re straightforward, perform like you would expect them to and they’re very durable. Both the cushioning and grip are remarkable.

• Heel-to-toe drop: 4 mm
• Available sizes: 5-12
• Fit: Regular
• Weight: 8.50 oz
• Upper material: Double layered jacquard engineered mesh
• Midsole material: EVA foam
• Outsole pattern: Vibram Megagrip with Traction Lug
• Best uses for: Trail running, hiking

These shoes are ideal for trail running and hiking. The upper is made of double-layer jacquard engineered mesh for durability and breathability, while a protective toe rand and Vibram Megagrip outsole with traction lugs ensure exceptional grip on all types of terrain. These shoes are a workhorse and they’re surprisingly heavy-duty for how lightweight they feel.

As with the previous pair, these shoes are sustainable because Hoka strives to be eco-friendly. They have recycled materials integrated in their construction, with 34% recycled polyester in the upper mesh, and recycled nylon and polyester in the laces. Something that’s also similar to the previous pair is the short tongue. Although Hoka makes great and plushy tongues for their shoes, they need to work on the length.

They weigh 8.50 oz and have a 4-mm heel-to-toe drop. The cushioning is pillowy and soft, but responsive at the same time and it’s ideal for runners that want an explosive pace. As soon as you take a few steps in them, you’ll notice how exceptional the grip is thanks to the Vibram Megagrip outsole and the late-stage MetaRocker technology.

There have also been some updates as far as the resilience against debris goes: the heel tab is extended, and the protective toe cap fortifies them even further. Sadly, there’s no rock plate to protect against sharp rocks, but even without it, these shoes are excellent.

10. Under Armour UA Velociti 3 – Best Lightweight

These are meant to redefine speed and agility in running. They’re lightweight, extremely comfortable, and there’s no need to break them in – they feel amazing right out of the box.

• Heel-to-toe drop: 8 mm
• Stack height: 26 mm
• Available sizes: 5-12
• Fit: Regular
• Weight: 7 oz
• Upper material: Knit upper
• Midsole material: One-piece Flow cushioning
• Outsole pattern: Grippy
• Best uses for: Neutral runners who want flexibility, cushioning, and versatility

The essence of these shoes is how lightweight they are, and that’s because their construction includes absolutely no rubber. They’re responsive and when you wear them, you feel like you’re closer to the ground than you actually are. Another exceptional thing is the impressive grip, especially since there’s no rubber in the outsole.

Their design tells you that they were made to optimize speed and performance during runs, but unfortunately, they’re not the most durable shoes. They’re also quite pricey, so you don’t get the best value for money. Expensive shoes are worth it if they work for you and if you can wear them for a long time, but that’s unlikely to be the case with these.

Still, they have an impressive number of great features. The knit upper is flat and provides strategic zonal dynamic stretch, containment, and breathability, which means they adapt to you and support you where you need it most. The heel has been reinforced and the tongue has a winged design, which gives your feet that locked down feel and a sense of security. It’s also good at eliminating pressure points, so you’ll be comfortable no matter how long your run is.

The one-piece Flow midsole is their best feature. It’s soft, light, and responsive, so it gives a consistent cushioning experience. This is going to contribute to comfort, but more importantly, it helps make the movements seamless on all types of surfaces.

11. Converse Chuck Taylor All Star Neon Low Top Sneakers – Budget Pick

The iconic and universally recognizable shoes – Converse. They’ve been a timeless classic since 1957 and their low cut and laidback look has fans all over the world. You’ve probably seen people use them for running errands and wear them as everyday shoes; however, they’re also a decent option if you need workout shoes but don’t want to spend a lot of money. 

• Heel-to-toe drop: 0 mm
• Available sizes: 6-15
• Fit: Regular
• Weight: 11.3 oz
• Upper material: Canvas
• Best uses for: Gym and powerlifting

The upper is canvas. It’s breathable and comfortable, and combined with an Ortholite insole, it provides comfort without compromising style. The Converse are a statement piece for sure, and their simplicity allows them to fit in anyone’s wardrobe.

Distinctive flecked laces add a pop of color, although if you want to go for something bold, you’ll be able to find these in all sorts of colors. Their cool aesthetic is suitable for all kinds of occasions, even for the gym. If you decide to work out in them or if you like walking, keep in mind that they have a lack of arch support and quite stiff soles, so you might not be able to wear them for too long before getting uncomfortable. 

They’re fine for walking and maybe running some short distances, but don’t expect to be able to do intense workouts and have your feet feel great. They can be a good choice for gym and powerlifting (lack of cushioning) if you don’t have wide feet.

If you decide they’re not for you, you can return them, but keep in mind that you’ll be paying for the return shipping and a 10% restocking fee, so it’d be ideal if you were able to try them on before actually buying them.

12. Brooks Ghost 14 – Certified Diabetic Shoe

Finding shoes with exceptional, plush cushioning can be a (painful) chore, so to spare you that, we’ve included the best ones you can get currently. The cushioning on these would be way too much for other people because you can hardly feel the ground in them, but for those that like generous cushioning or want certified diabetic shoes, they will be perfect. 

• Heel-to-toe drop: 12 mm
• Available sizes: 5-13
• Fit: Regular, narrow, wide
• Weight: 9 oz
• Upper material: Synthetic
• Midsole material: BioMoGo and DNA LOFT cushioning
• Outsole pattern: Segmented Crash Pad
• Best uses for: Running, cross-training

Ghost 14 provides fluid running experience, but they will work for a lot more than just running. If you have a job that requires you to stand up for prolonged periods of time, your feet will feel a lot better in these shoes than they would in some other because of the cushioned support and natural stability. The nitrogen-infused cushioning is thick, but still feels lightweight and it reacts to your unique stride (which is why it’s called DNA cushioning).

The midsole and outsole have been redesigned and now have raised side walls and a widened platform to hold your foot securely in place. The upper is breathable and flexible, and the lace keeper does its job, so the laces don’t flail about. They’re available in a narrow, regular, and wide fit, which is rare (but wonderful) to see.

They’re absolutely amazing and feel like you’re walking on clouds, but sadly, they’re not very durable. It’s not hard to see why – it looks like Brooks insisted on making them lightweight but also wanted the shoes to have a crazy amount of cushioning, so they did not include any reinforcements and they just kept the shoes light and fluffy. If you want to preserve their looks and functionality, be careful how you use them.

13. Ryka Vivid RZX – Best For Aerobics

Ryka aimed to design shoes specifically for women. But when they say “specifically,” they mean it – their shoes are not just sized-down men’s shoes but the shoes that are made for women’s movement and individuality.

• Heel-to-toe drop: 12 mm
• Available sizes: 5-12
• Fit: Regular, wide
• Weight: 8.4 oz
• Upper material: Mesh and faux leather
• Midsole material: EVA
• Outsole pattern: Flex grooves
• Best uses for: Aerobics

The shoes’ emphasis is on the slimmer heel, a more spacious toe box, and enhanced cushioning. Their most distinct feature is the RE-ZORB responsive cushioning that’s strategically placed at the heel to absorb impact during workouts and acts like a buffer of sorts against strain and fatigue. 

As far as flexibility goes, the Ultra Flex technology provides fantastic flexibility. It promotes natural foot movement without compromising stability, but unfortunately, it lacks when it comes to support. Although these shoes are versatile and you can use them for different workouts, they wouldn’t be your best bet with anything that depends on support. 

Still, they’re the best you can find when it comes to women’s aerobics shoes, and they perform splendidly.

Another thing that is an issue is the sole’s durability. The upper is completely fine, but the soles could use some improvement, so it’s best to use these shoes indoors.

14. Xero Prio Original Cross Training Shoe – Best Minimalist And Barefoot Shoes

Xero believes your feet are meant to bend, flex, and feel, so they designed shoes that let them do that. They’re a blend of freedom and protection and as far as minimalist shoes go, these are the best.

• Heel-to-toe drop: 0
• Stack height: 0
• Available sizes: 5-11.5
• Fit: Regular
• Weight: 7.3 oz
• Upper material: Mesh
• Best uses for: Strength training, cross-training, functional fitness

Prio encourages flexibility and allows you to feel the ground beneath you. The non-elevated heel and Xero Drop sole promote good posture, balance, and agility, which can help your performance. 

They’re ultra-thin and lightweight, but there’s an optional 2 mm insole if you would like more cushioning. The insole likes to shift, so keep that in mind if you plan on wearing these for long periods of time. Additionally, for minimalist/barefoot shoes, these are bulkier than expected but very comfortable.

The shoes are completely vegan and have reflective heel and instep straps, which are inspired by the Huarache sandal, and they secure your feet, but still allow your toes to move naturally.

Workout Shoes’ General Characteristics

When you’re getting ready to work out, what do you pay most attention to? If your hair is long, you probably tie it up, you remember to always take your sports bra, yoga pants are a must for a lot of women, and if you’re going to the gym, you’re probably taking your towel, a shower gel, and a deodorant.

But what kind of shoes do you take with you? If you just get a random pair of clean sneakers, you’re making a mistake. Shoes that are not meant for the activity you plan on doing can hinder your performance and cause significant discomfort, so you always want to make sure to wear the correct pair of shoes when you’re working out because they affect how your body responds to what you’re doing.

Workout shoes are non-negotiable. They’re specifically designed to align with the nature of your exercises: weightlifting, running, HIIT, functional fitness, etc. — you name it, there’s a shoe for it. They’re supportive, flexible, offer stability, and usually have a decent amount of cushioning to make life easier for your joints.

Comfort is another big thing, so you’ll often see ergonomic design that provides a snug but very comfortable feel. A lot of models come in various width options that cater to specific foot shapes, and most of them are very lightweight to allow unrestricted movement.

You’ll find features like reinforced heel counters and midsole support to maintain balance and prevent inward and outward rolling of the foot. The outsole patterns are made with traction in mind, and the materials used in construction are breathable and decrease discomfort that comes from heat and sweating.

Basically, workout shoes are packed with features you won’t find in your regular sneakers you run errands in, so having a pair or two is not consumerism – it’s a way to promote health, performance, and comfort.

5 Types of Workout Shoes

There are a lot of types of workout shoes, which makes choosing the correct pair harder, but having so many choices is a good thing because each sport and activity has a corresponding pair of shoes. Let’s see what they are.

1. Running Shoes

If you’re a runner, then you need protection, support and impact absorption, and most of the time cushioning that comes from running shoes. They’re designed for activities involving forward motion and have generous cushioning in the heel and forefoot. This cushioning is what absorbs the impact and makes running easier on your joints. They also (usually) have a breathable upper to keep your feet dry and cool.

Our expert Viktoriia noted:

“As a professional runner, I always choose Nike models. Nike ZoomX Invincible sneakers are good ones, but my favorites are Nike React Infinity, Invisible. I used to have some problems with my feet, and this pair is the only one feeling comfortable while running. ”

2. Cross-Training Shoes

Cross trainers for women are versatile and you can use them for a wide range of activities, like gym workouts, HIIT, and cross-training. They offer a balance of cushioning, stability, and flexibility and, most importantly, they support lateral movements and provide good grip and stability.

3. Lifting Shoes

Also known as weightlifting shoes, they’re made specifically for weightlifting, i.e. squats, deadlifts, Olympic lifts, etc. They’re all about stability and providing a firm base to maximize power transfer from the body to the ground. These shoes usually have a raised heel to promote better squatting form and allow you to maintain a more upright torso during your lifts.

4. Trail Running Shoes

Like the name would suggest, trail running shoes are designed for off-road running on rugged terrains. They are heavy-duty – their outsoles have deep treads to improve traction and stability on uneven surfaces, and offer exceptional protection against rocks, roots, and anything else you may stumble upon. These shoes are durable and often water-resistant. 

5. Minimalist/Barefoot Shoes

If you like the idea of working out barefoot but don’t really want to expose your feet and touch the ground, then you might benefit from minimalist shoes. They are made to mimic the feeling of being barefoot and promote natural foot movement and strengthen foot muscles. 

These shoes take some getting used to for those who are used to traditional sneakers. They have a lot of uses, and some people even use them for weightlifting because lifting barefoot is more effective. 

Type	Purpose	Features	Best for
Running shoes	Activities involving forward motion	A lot of cushioning, breathable upper, impact absorption	Running
Cross Training Shoes	Versatile – for gym workouts, HIIT, cross-training. Balance of cushioning, stability, and flexibility	Lateral support, grip, stability	Gym workouts, HIIT, cross-training
Lifting Shoes	Designed specifically for weightlifting. Prioritize stability and a firm base	Firm base, raised heel for squats and Oly lifting, flat for powerlifting	Weightlifting
Trail Running Shoes	Made for off-road running on rugged terrains	Aggressive outsoles, deep treads, water-resistant	Running on rugger, uneven terrains
Minimalist/ Barefoot shoes	Mimic walking or running barefoot. Encourage natural foot movement	Thin sole, minimal cushioning, increased proprioception	Plyometrics, jumping, agility drills, general lifestyle wear

5 Benefits of Wearing Workout Shoes for Training

The right pair of shoes will do a lot more for you than just provide comfort: they can improve your performance, prevent injuries, and just make your whole workout experience better.

✅ Better Stability and Support

The correct pair of shoes will provide a certain amount of stability and support. Running shoes, for example, have cushioning that absorbs impact and prevents injuries like shin splints and stress fractures. Similarly, cross-training shoes provide lateral support for multidirectional movements during HIIT and aerobics.

✅ Less Injury

Wearing the right shoes can decrease the risk of injury, while wearing the wrong ones can increase it. Let’s say you like trail running — it can be dangerous if you wear improper shoes because you need aggressive soles and a superior grip to be able to run on rugged, uneven terrain without tripping, falling, and getting injured. Just like to don’t run with weightlifting shoes you should not lift with running ones 🙂

✅ Better Fit and More Comfort

Specialized shoes have thoughtful designs, so you’ll notice their fit is more precise and they have features that make you more comfortable during your workout. If you’re weightlifting, then you need a stable base and you also need maximum power transfer during lifts. That’s what weightlifting shoes are for – they have a stable base and an elevated heel that help improve your form and power transfer. 

✅ Customized Cushioning

Cushioning varies from type to type because every activity needs a different amount of cushioning. Running shoes have different types of cushioning because different running styles have different needs: some need extra support for heel striking, others want a neutral platform for a more natural gait. Cushioning is made to reduce discomfort, but you need to have the right amount of it.

✅ Improved Performance

Workout shoes can improve your technique and performance. For instance, minimalist shoes promote natural foot movement that can improve your running and jumping technique, and cross-training shoes provide stability for multi-activity sessions.

What To Look For When Choosing The Best Women’s Workout Shoes?

This is the hard part – you’ve chosen the type of shoes you need, but now what? Looking through reviews can take days and it can be tiresome, not to mention how many ads you’ll come across. The best thing to do is to see what characteristics your shoes need to have and then see which pair would work best. 

We’ll go over a list of things to look out for, so you know exactly what you need. 

1. Purpose of Use

The first thing to do is to think about what exercises you want to do and then choose the shoes accordingly. You can’t wear weightlifting shoes if you’re running because you’ll probably land face-first on the ground in the first few minutes. Proper shoes will make the exercise more comfortable, and they can do wonders for your performance.

2. Fit and Width

Your feet should feel snug and secure, but not restricted. As far as width goes, it needs to be tailored to the width of your feet, and you shouldn’t feel any rubbing or constraint.

3. Outsole Pattern/Grip

Different surfaces need different grips and outsoles. Running shoes don’t have a pattern as deep and aggressive as trail running shoes because running on the road or treadmill doesn’t need as much help. 

4. Cushioning

This can be tricky, because many people want as much cushioning as possible to make them feel comfortable. However, you don’t always want thick cushioning, because not every exercise needs it. You’ll normally find a lot of cushioning in running shoes because it can help to absorb impact, especially when heel striking, but that amount of cushioning in minimalist shoes would defeat their purpose because you wouldn’t get that natural, close-to-the-ground feel.

Our expert Zina noted:

“I always pay attention to the quality of footwear, so among sports brands, I choose Nike. Functionality is important to me, so I select footwear based on planned activities: for functional training - the sole should be flexible, for running workouts - cushioning is necessary, for city walks - comfort is a must, and for walks and runs in the forest - a more supportive and rigid sole is needed.”

5. Heel-to-Toe Drop

Aside from weightlifting shoes where drop is crucial, Higher drops are more supportive and cushioned, but some people prefer a lower drop for a more natural gait. If you’re a runner who is used to traditional running shoes, then a higher drop will probably work better. On the other hand, if you want to change your running form,from heel strike to midfoot/forefoot striking or do cross training workouts, then go for a lower drop. 

6. Upper Material Quality

You want quality materials that can withstand your workouts and are breathable and flexible. Durable synthetic mesh uppers are the way to go – they’re breathable, comfortable, and don’t tear easily. 

7. Ankle Support

Some activities need lateral movements or quick changes in direction (such as tennis or basketball), so you may want to consider shoes with ankle support to prevent sprains.. 

8. Stability

Stability features (especially in the midsole and outsole) help balance your foot during activities like weightlifting or cross-training, where lack of stability leads to injuries. 

FAQ

Which Shoe Brand Is Best For Women?

The choice of brand is very subjective and there’s no real answer to this question. Nike, Reebok, Brooks, and Adidas are known for their wide range of women’s shoes, but there’s no guarantee any of these will work for you. Instead of the brand, consider their characteristics (e.g. comfort, quality, fit, purpose, etc.) when choosing your workout shoes. 

What Shoes Are Good For High-Impact Exercise? 

For high-impact workouts, you want shoes that have a generous amount of cushioning, stability, and that provide good shock absorption. There are brands that specialize in cross-training shoes that offer models with responsive cushioning, excellent support, and durability (Brooks, Asics, Nike, or cross-training shoes from Adidas and Reebok).

Do Gym Shoes Matter?

Yes, gym shoes are very important. The stability, cushioning, and support they offer are tailored to specific sports. They can improve your performance, reduce discomfort, and prevent injuries, so you should never work out without a proper pair of gym shoes.

Conclusion

If you want to get the most out of your workout, you need a proper pair of workout shoes – that’s what this article comes down to. Specialized shoes are packed with features, and each of them does something else, which is why it’s so important to choose the correct pair. There are 14 pairs of the best gym shoes for women to choose from, and the best are Reebok Nano X3.

What’s your favorite type of workout shoes and why? Which brand do you trust the most? What issues have you come across while finding the perfect pair of shoes?

Leave your tips and opinions in the comment section!

Also read:

• Best Shoes for Leg Day
• Best Weightlifting Shoes for Women
• Best Nobull Sneakers
• Best Deadlift Shoes
• Best Shoes for Hiit Workouts
• Best Under Armour Training Shoes
• Best Cross Training Shoes for Women

References:

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2. Daniel J. Southwell, Shane A. Petersen, Tyson A.C. Beach, Ryan B. Graham, “The Effects of Squatting Footwear on Three-Dimensional Lower Limb and Spine Kinetics,” Journal of Electromyography and Kinesiology 31 (2016): 111-118.
3. Edie Grace, “Why Is It Important to Wear Proper Shoes While Working Out?” Livestrong, https://www.livestrong.com/article/297024-why-is-it-important-to-wear-proper-shoes-while-working-out/ (accessed November 16, 2023).
4. Kevin A. Valenzuela, Kellie A. Walters, Elizabeth L. Avila, Alexis S. Camacho, Fany Alvarado, Hunter J. Bennett, “Footwear Affects Conventional and Sumo Deadlift Performance” Sports (Basel) 9, no. 2 (2021): 27.
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6. Rory Curtis, Catherine Willems, Paolo Paoletti, Kristiaan D’Août, “Daily Activity in Minimal Footwear Increases Foot Strength,” Scientific Reports 11, no. 18648 (2021).
7. Sarah T. Ridge, Mark T. Olsen, Dustin A. Bruening, Kevin Jurgensmeier, David Griffin, Irene S. Davis, A. Wayne Johnson, “Walking in Minimalist Shoes Is Effective for Strengthening Foot Muscles,” Birmingham Young University (2018). Faculty Publications. 3159. (accessed November 24th, 2023).
8. Xiaole Sun, Wing-Kai Lam, Xini Zhang, Junqing Wang, Weijie Fu, “Systematic Review of the Role of Footwear Constructions in Running Biomechanics: Implications for Running-Related Injury and Performance,” Journal of Sports Science and Medicine 19, no. 1 (2020): 20-37.