The Very Best Workout Shoes for Women

Support: Thick upper construction and wide, flat heel | Cushion: Medium | Outsole: Maximum grip

I’ve used the men’s version of the Metcons for various workouts — including weight lifting and HIIT sessions — for the past four years, and they’re my top recommendation because they have a stable, flat sole and an accommodating fit that makes them comfortable to wear for a variety of activities.

They also come recommended by four fitness experts. Yoga teacher and author Shona Vertue likes shoes that are “varied in flexibility and stability” to adapt to the different types of motions that cross-training workouts require. The Nike Metcons — which she calls her “go-to all-around shoe” for working out— fulfill both requirements, because “they’re flexible at the front of the foot, which allows for good movement through things like lunges or running,” while also having a “stiff heel, which creates stability in movements like heavy deadlifts and squats.” Melanie Miracolo, the former head of retail at yoga studio Y7, loves the Metcons because they have a “sleek design, incredible fit, perform great, and stabilize your foot when doing any cross-training workout.” Jen Romanelli, the co-founder of Trooper Fitness, agrees the Metcons create stability but says they also allow lateral movement, exactly what she needs for HIIT classes: “It’s a sturdy shoe, yet light enough to change directions and sprint.” (Vertue, Miracolo, and Romanelli initially recommended the Metcon AMP, which is just an exclusive color of the Metcon, so it offers the same stability and versatility in a slightly different design.)

The Metcon is great for strength training. “When you’re weightlifting, you want a shoe that mimics a barefoot feeling,” explains Barry’s chief instructor Kate Lemere, who’s been working out in the Metcon for more than a decade. “A shoe with a flat and hard sole and wide toe box is going to the best shoe for lifting. Nike remakes these shoes every year or two and I haven’t found a single version that I don’t love because they’re so flat.”

Support: Snug, knit upper construction | Cushion: Medium | Outsole: Medium grip

I’ve worked out in various versions of the Nike Free since the Nike Free Flyknit was released in 2013, and the Nike Free RN NN is the newest version of this simple, versatile training shoe. Barry’s chief instructor Kate Lemere says that while she wouldn’t recommend Nike Frees for serious weightlifting or running, they are “great for training” and everyday gym sessions. Lemere recommends these to her clients frequently and likes that they’re “not as rigid as the Nike Metcon (our best-overall pick above) but still very supportive.”

Support: Low profile and thick heel counter | Cushion: Heavy cushion | Outsole: Maximum grip

The Reebok HIIT 3 isn’t the flashiest shoe, but I think it has everything you could ask for in an all-purpose workout shoe: a simple construction and breathable mesh upper that keeps your forefoot secure, plus a foam midsole for comfort. Melissa Boyd, head coach at Tempo, considers cross-training and HIIT one and the same — including weighted and cardio movements. For these exercises, a shoe “should be flexible enough for speed work, structured enough for weighted movements, and responsive enough for jumping,” she says. These cross-trainers check off all those boxes, handling intense training sessions just as well as compound lifts. (Boyd recommended the HIIT 2.0, but Reebok has since released the HIIT 3.0, the newest version of this trainer.)

Support: Tight speed-lacing system | Cushion: Heavy | Outsole: Medium grip

As I mentioned in my guide to men’s workout shoes, the Cloud 5 is currently one of the trendiest workout shoes on the market because it packs some key performance features in a relatively sleek profile — as opposed to super-chunky workout shoes with thick soles. Of those features are On’s “cloud” technology — the bubblelike cushions on the sole — which Strategist managing editor Kelsie Schrader described as having “plenty of cushion and a nice bounce” and is what makes them one of our favorite walking shoes. Another notable feature is the Cloud 5’s speed-lacing system, which only requires a single tug (with either lace) to get them secured, so they’re very easy to slip on and off.

Support: Low profile | Cushion: Medium | Outsole: Medium grip

I’ve spotted these simple, flat-soled shoes around various gyms and workout classes in New York. Fitness director and personal trainer Bari Lieberman loves the “versatile and durable” Nobull shoes, which she had initially told us about when we investigated the next status gym sneakers for women. The Nobull shoes have a flatter sole, Lieberman explains, which allows you to stay more “grounded and stable during heavy lifts.” Well+Good senior beauty editor Zoë Weiner agrees: “I fell in love with these shoes before I actually put them on because of how sleek and minimalist they looked, so I was very happy to discover that they are also the most comfortable shoes my foot has ever become acquainted with.” She adds that they have great traction and support during workouts: “It feels like I’m standing on a cloud.”

Support: Water-resistant mesh upper construction | Cushion: Maximum | Outsole: Maximum grip

Thanks to On’s “speed lacing system,” these waterproof versions of the Cloud 5 (one of our favorite walking shoes) are easy to put on and take off — a particularly helpful feature if you’re always on the go. This version has a waterproof membrane — including a secure tongue that’s flush with the toe box — that prevents moisture from creeping in. Formica from Barry’s recommends these sneakers for training in wet weather, saying that they “do a very good job on slushy days,” particularly in wet urban environments like the streets of New York City, where she runs. “I have bad circulation, so to have my feet not wet when it’s slushy on the ground has made such a difference.”

Support: Snug, knit upper construction | Cushion: Maximum | Outsole: Medium grip

The Ultraboost Light, with its puffed-up sole and socklike upper, feels like how it looks: It’s extremely cushioned in the heel, and it’s easy to slip in to. While it’s billed as a running shoe, I’ve worn the men‘s version of the Ultraboost Light primarily for light workouts and for more casual wear. Strategist senior editor Jen Trolio also wears her Ultraboosts for walking and light cardio activities (she initially bought her pair ahead of a trip to Disney World). “I really love them as a general physical activity shoe — light jogs, basic neighborhood walks, casual bike rides, city hikes, stuff like that,” she says. The Ultraboost has long been one of Adidas’s most cushioned, stable shoes, and that support equates to an overall heavier weight, but the newer Ultraboost Light is a few ounces lighter than the Ultraboost.

Trolio likes the curved design of the Ultraboost’s back heel counter. “I am really prone to blisters and irritation on my heels at the top of a shoe (have had a lot of trouble with the kind of knitted style in that regard), and these just never do that.” When lacing up for runs, however, Trolio says that this sock-like upper needs a little more tightening to avoid heel slippage.

Support: Wide toe box, high, cushioned heel counter | Cushion: Heavy | Outsole: Medium grip

While I don’t recommend doing gym workouts in running shoes, the Clifton 9 is my exception to that rule. It’s a great all-around running/walking/workout shoe because it’s low to the ground, super cushioned, and just plain comfortable for most people (it’s also available in wide sizing). After putting over 100 miles in my Cliftons for distance running, I noticed that the tread started to wear significantly, and its sole lost its springiness — but now I find them great for walking and casual wear. Plus, the Clifton 9’s comfort is crucial when you’re on your feet all day.

Support: Low profile, flat sole, and high-top lacing | Cushion: Medium | Outsole: Medium grip

Chucks are a solid choice for weight lifting because of their flat, grippy sole that provides a stable base when you’re loading your bones and joints with heavy weight. I’ve worn my Converses in the weight room (and have spotted many other gymgoers in their Chucks), but I also like how I can wear them with outfits outside of the gym. If you have wider feet, consider getting them in wide sizing, because the regular versions can run a little narrow. And if you’ve never worn Chuck Taylors before, make sure to order at least a half-size down — they run a little large.

Support: Low profile | Cushion: Medium | Outsole: Medium grip

As I mentioned in my roundup of the best men’s workout shoes, the Fe Lo sneakers have the features of a solid weight-lifting shoe: a flat, cushioned sole and a supportive canvas upper construction. Strategist U.K. contributor Anna Fielding spotted these sleek and (very) affordable sneakers from Feiyue and decided to do some digging. “The trainers originated in 1920s Shanghai, where they were adopted by martial arts practitioners,” she wrote. “These days parkour enthusiasts use them too, as do Chinese schoolchildren during PE lessons and Shaolin monks. They are lightweight plimsolls, with a canvas body and a cushioned sole. They have bounce. They have grip. And unlike other plimsolls, they’re actually supportive.”

Support: Plush tongue and heel counter | Cushion: Maximum | Outsole: Medium grip

My 990s are one of my favorite shoes for casual wear, because they go with pretty much any outfit — but they’re also great for light workouts. Strategist writer Tembe Denton-Hurst recommends the 990s for their “incredible support” at the gym. “I wear a gray pair, which goes nicely with everything and transitions easily from the treadmill to the squat rack. I like that it comes in a bunch of different widths (from X-Narrow to XX-Wide). I have a wide foot, and the wide width fits me like a glove,” she writes. Denton-Hurst also picked the 990s as one of the most comfortable shoes to wear all day. “They make everything more pleasant and are the one shoe I absolutely have to have with me no matter where I go.”

Support: Low profile | Cushion: Medium | Grip: Maximum grip

Tennis shoes make great workout sneakers because the sport requires lots of lateral movement and quick bursts of speed. Plus, sliding around on a court calls for durability under your feet. The Gel-Resolution 9s are my go-to tennis shoes because they have a flat sole that offers excellent stability — and that makes them ideal for gym exercises like side-to-side lunges, box jumps, and burpees. While they might feel a little heavy during the first wear, they start to open up and feel much lighter the more you move in them. It’s also my recommendation for the best overall women’s tennis shoe. Claire Ann Pollard, head coach of Northwestern University’s women’s tennis team, calls the Asics Gel Resolution her favorite, and Karen Moriarty, co-owner of the Tennis Professionals — Sportech in Rye Brook, New York, says they are consistently a top pick for her customers.

Support: Narrower fit with velcro strap | Cushion: Medium | Outsole: Medium grip, SPD-compatible

The best part about spin shoes with integrated clips is their versatility: You don’t have to bring a separate pair of shoes to class. “Despite the fact that I spin multiple times a week, investing in spin shoes always felt like a huge waste of money, because you can’t actually wear them on the street,” says Weiner from Well+Good. She loves these Tiem sneakers because you can “hop straight from the street onto the spin bike without having to change your shoes.” If you prefer your workout sneakers to pop, the shoes also come in nine other colors, including bright pink, red, and blue.

Support: Foam sole to help prevent over-pronation | Cushion: Maximum | Outsole: Maximum grip

If you suffer from plantar fasciitis, consider working out in a stability shoe with lots of cushioning, like the Arahi. Strategist junior writer Brenley Goertzen has worn Hokas for the past six years ever since she got bad plantar fasciitis that caused her to sit out for weeks of her junior college cross country season. “Every gait analysis I’ve ever done says I have terrible pronation, which is likely why I got plantar in the first place,” she says. “These have a nice wide toe box, which lets my mid-foot flex properly and prevents my fascia from tightening.”

Support: High, cushioned heel counter | Cushion: Medium | Outsole: Medium grip

Like I mentioned above, you shouldn’t use your running shoes for workouts that require lots of lateral movement, but if you’re looking for a basic gym trainer with running in mind, look to the Pegasus. In our guide to picking the best running shoes, former Strategist senior writer Karen Iorio Adelson recommended the Air Zoom Pegasus if “you’d rather not think too much about your running shoes,” she wrote. “The Pegasus has been a dependable part of Nike’s running lineup ever since it was introduced nearly four decades ago. Its cushioning comes from a generous layer of Nike’s proprietary React foam in the midsole.”

Support: Low profile, flat sole | Cushion: Light | Outsole: Maximum grip

A reader recently asked if there were any workout shoes that wouldn’t take up much space in their luggage. I recommended these slim shoes from Vivobarefoot, which has a thin sole (it’s only two millimeters thick), and they can even be rolled up into a ball. If you’re going to be doing quick workouts or using machines in the hotel gym, these are a great option for travel. But if you want more cushioning, these might feel a little too thin, especially if you’re not used to shoes with a barefoot feel — these have almost the opposite sensation of a Hoka shoe.