7 Best Nike Gym Shoes in 2024

We worked out with the top Nike trainers and found the Free Metcon 6 to be the ultimate gym shoe from the brand. Combining the Free series’ flexibility with the Metcon line’s stability, FM6 excels as a reliable all-rounder. As a bonus, it does all these and more in a light and breathable package!

While gym shoes are typically light, FM6 still beats the average and emerges 10.5% lighter at 9.7 oz (274g). It has a refreshing aura, further enhanced by the breezy and delicate mesh upper. We felt our body heat escape as quickly as how smoke went out of the shoe in our smoke test.

We felt very agile performing various exercises as the midsole is remarkably flexible. With a low torsional rigidity score of 2/5 and our bend test showing it’s 76.9% more flexible than average, it seamlessly follows movements like twisting and bending. The minimal resistance boosted comfort too.

Despite its malleable nature, it delivers solid support through its expansive 113.9/94.4 mm base and the firm 27.8 HA foam insert under the heel. However, we think it lacks sufficient cushioning for repetitive jumps and may not be the best choice for high-impact cardio sessions.

The lifters among us were most enamored by the Romaleos 4 out of all Nike gym shoes. Its firm and twist-resistant structure left quite a mark since it helped us focus more on our lifting workouts. The firm midsole and lifting-appropriate drop were also noteworthy qualities that helped smoothen out our lifting experience.

When we bent the Romaleos 4 up to 90 degrees, we found through the readings on our digital gauge that we needed to exert 40.4N of force to do so successfully. This force requirement is much higher than the 26.0 average. The amount of resistance ensured that we were protected from twists and other forms of instability.

Speaking of stability, the firm midsole also helped in getting rid of wobbliness. Our HA durometer pegged this shoe’s midsole softness score at 97.0, which is far higher, therefore firmer, than the 75.0 average. 

The Romaleos 4’s tech specs say that it has a drop of 19.05 mm. At 20.5 mm, the actual drop of this shoe didn’t deviate so much from the specified number. This elevation in the heel helped keep our postures upright, which was quite helpful in keeping our overhead lifts and deadlifts stable and safe.

We wanted to use this shoe for a long time, but it appeared that the durability of the upper just wouldn’t allow us to. After only twelve seconds of high-pressure Dremel drilling, a see-through hole already appeared on the upper. We give this shoe a 2 out of 5 for durability.

Backed up by our lab findings and countless workouts, we claim Air Zoom TR 1 as the #1 HIIT Nike gym shoe. This decision is based on three things: (1) the shoe’s unmatched energy return, (2) soft and protective cushioning, and (3) a stable ride.

In the depths of the midsole lies an Air Zoom unit that launches us back with every stride. This makes efficient use of our power and comes to life during jumping exercises. With every toe-off, we’re caught by a soft midsole that absorbs landing impact. Our durometer confirms its plush nature, measuring 24.6% less dense than average.

To ensure we don’t move uncontrollably and remain centered, Air Zoom TR 1 keeps its outsole grippy to enhance surefootedness. We were able to activate the right muscle groups as we performed planks and burpees since the outsole stayed still even on slippery floors. Our durometer confirms it’s 10.0% softer than average.

Because of Air Zoom TR 1’s softer rubber in the outsole, it’s best to stay indoors when working out with this shoe to avoid its early retirement.

When it comes to being fast, nothing comes close to the Zoom Metcon Turbo 2. All the other Nike gym shoes just couldn’t replicate its thin midsole and Zoom Air combo. Besides speed, this shoe also delivered a good deal of flexibility and perfect breathability.

Through our caliper measurements, we learned that the midsole is on the thinner side. The heel is only 22.9 mm (the average is 24.6 mm) thick while the forefoot’s 15.2 mm (ave 18.3 mm). This configuration allowed us to feel the court so well, effectively enhancing our control over our movements. The Zoom Air in the forefoot also contributed a lot of energy return, making our steps a lot more efficient.

The Nike Zoom Metcon Turbo 2  is also noteworthy when it comes to its flexibility. In our flexibility assessment in the lab, we uncovered that this Nike shoe only needed 16.5N of force to bend at 90 degrees. The typical gym trainer would need 20.6N. This shoe’s flexibility effectively widened our range of motion, allowing us to perform a greater number of exercises with much ease.

Breathability is also another strength of this Nike trainer. After conducting both smoke and light tests on it, we concluded that it is a perfect 5 when it comes to ventilation. Both smoke and light were able to pass through the material with much ease. As if these results aren’t enough, the ultimately dryness of our socks after every workout session completes our five-star review of this shoe’s breathability.

It’s just a little too messy that the base isn’t as rigid as we would have wanted. It only got a 1 out of 5 for torsional rigidity after giving it a good twist in the lab. We would never use this shoe to lift heavy.

The Nike Flex Control 4 did more than just contour to the shape of our feet; it was flexible enough to follow the natural feet flexions, no matter how peculiar they are. We also appreciated its lightness and the responsiveness of its midsole. All these benefits come together to form what we now consider the best minimalist gym shoe from Nike.

The moment we put this shoe on, we already felt the flexibility of its heel counter and base. We manually assessed these features in the lab, and both got a 3 out of 5 for rigidity. 

The Nike Flex Control 4 is surely a lightweight shoe. At 9.8 ounces or 277 grams, it is definitely lighter than average, which weighs 11.2 ounces or 317 grams. It is this very lightness that allowed us to throw ourselves higher when we did box jumps and other plyometric exercises.

We also felt the midsole to be quite firm. This observation was confirmed in the lab when our HA durometer pegged the cushion’s softness at 32.0 when the average is only 27.0. Aside from helping with stability, the firm midsole also gave us more leverage when we jumped and sprinted.

It’s just too bad that the Flex Control 4 couldn’t go beyond moderate lifting. We felt our foot being forced forward, causing not only wobbliness but also a bit of discomfort to our toes.

Being light and protective from impact are perhaps the two most important benefits that a good training shoe must give. The Nike Legend Essential 3 excellently delivered these two without adding so much to its price. Hence, we consider it as the best Nike gym shoe we ever had the honor of trying.

This Nike shoe weighs only 8.78 oz or 249g, which is way lower than the 11.18 oz or 317g average. This trainer truly felt so light on foot that we at times forgot that we actually had shoes on. Box jumps, jump ropes, and other vertical exercises benefited so much from this lightness.

The just-enough impact protection that we enjoyed was because of the softness of the midsole. Our HA durometer in the lab measured the midsole to be 26.3 (the average is 27.0). The balanced softness of this setup allowed us to persist in our workouts, even if it involved a lot of jumping.

When it comes to the price, the $65 price tag of the Legend Essential 3 is far lower than the $101 average for Nike gym shoes. This is of course very good news, especially given the benefits that we get.

The low price of this shoe came with a considerable sacrifice. When we manually squeezed the heel counter in the lab, we could only give it a score of 2 out of 5 for firmness. With this rating, we cannot recommend this shoe for gym rats who want to take on more serious weightlifting.

We hit the gym with 40+ pairs of Nike trainers and found Metcon 9 most suitable for CrossFit. Our lab results confirm it offers undeniable support, reliable traction, awesome lockdown, and an adaptive midsole. It’s versatile enough for all types of WOD and excels most in weightlifting.

We didn’t need an elevated shoe during our heavy squats and deadlifts. With its wide and sturdy base, we remain well-planted to the ground. Upon checking with our caliper, it's 116.9/95.0 forefoot and heel sits well above the average trainer (110.0/87.3 mm). For heavier loads, the sturdy Hyperlift plastic under the heel ensures we don’t lose our stance. Establishing a firm foothold for better balance are the elevated sidewalls and protective upper of the shoe.

Metcon 9 delivers the stability and traction we need for intense WOD workouts — from burpees to wall climbs and other plyometrics. The outsole bites through the floor mats, while the sidewalls assist us in our rope climbs. Metcon 9 allows us to focus on our form instead of worrying about slipping. It provides flex for other exercises, as confirmed by our bend test when it emerged 15.0% more bendable than average.

We found Metcon 9 less suited for repetitive rope jumps and aerobic workouts. We recommend a more cushioned pair for these types of workouts to protect the legs from landing impact.