6 Best Shoes for Weight Training and Cardio: 2026 Gym Guide

Written by Lauren Haislip

TL;DR

The best shoes for weight training and cardio require a specific balance of lateral stability for lifting and responsive cushioning for treadmill intervals. Models like the Altra Torin 8 and HOKA Arahi 8 offer the support needed for heavy squats, while the New Balance FuelCell SuperComp Trainer v3 provides the energy return necessary for high-intensity metabolic conditioning.

Finding the best shoes for weight training and cardio feels like trying to find a high-protein pizza that actually tastes good: a noble quest to be sure, but full of disappointment. You need a shoe that doesn’t collapse under a barbell but also doesn’t feel like a concrete block when you jump on a treadmill. Most people just grab whatever’s on sale in the athletic footwear section and hope for the best. If you want to avoid injury and actually enjoy your workout, you need to understand how to choose the best running shoes for you while keeping gym versatility in mind. Whether you’re hitting a HIIT class or grinding out miles, your running gear matters.

Why Your Choice of Footwear Actually Matters

Okay, let’s cut to the chase. Wearing pure running shoes for heavy squats is like trying to balance on a bowl of Jello. It’s wobbly, it’s dangerous, and it’s a great way to meet your physical therapist. Conversely, wearing flat-soled lifting shoes for a three-mile run will make your shins feel like they’re being hit with a hammer.

The best shoes for weight training and cardio live in that sweet spot. They provide a stable platform so you don’t topple over during lunges, yet they incorporate enough foam technology to keep your joints happy during a 5K. According to data from the American Council on Exercise, choosing sport-specific footwear is the easiest way to prevent common overuse injuries. If you’re constantly wondering if running is bad for your knees, the answer often lies in what’s actually on your feet.

The Hybrid Athlete Dilemma

Most of us are "hybrid athletes" now. We lift. We run. We occasionally do a burpee under duress. That means your closet needs a workhorse. You might even need to research how to start running if you’re just adding cardio to your lifting routine.

The 6 Best Shoes for The Gym: Our Picks

1. New Balance FuelCell SuperComp Trainer v3: The Tech Powerhouse

If you like the feeling of walking on clouds that happen to be spring-loaded, this is your shoe. The New Balance FuelCell SuperComp Trainer v3 is a marvel of modern engineering. It’s part of the broader New Balance lineup that’s pivoted from "dad shoes" to "elite performance" over the last decade.

Why It Works for Cardio

This shoe features a carbon plate. Yes, the same tech used to break marathon records. If you’re doing sprint intervals or a long treadmill session, the energy return’s ridiculous. It makes you feel faster than you probably are. (No judgment, we’ve all been there). If you’re curious about this tech, you can read about our favorite carbon plate running shoes for a breakdown of the mechanics of the plate.

Why It Works for the Gym

While it’s high-stack, the SuperComp Trainer v3’s surprisingly stable. The plate provides a structural backbone that prevents the foam from bottoming out when you’re carrying dumbbells. It’s the best fit for the person who prioritizes the "cardio" side but still wants to hit the weight rack without swapping kicks.

2. On Cloud 6: The Style Meets Substance Choice

On’s taken over the fitness world. You can’t walk into a grocery store without seeing that iconic Swiss outsole. The On Cloud 6 is the quintessential "everything" shoe from On footwear.

Versatility is King

The Cloud 6’s lower to the ground than the New Balance. This lower center of gravity’s a godsend for lateral movements. If your workout involves side lunges, box jumps, or agility drills, this is a top contender for the best shoes for weight training and cardio. The "clouds" on the bottom compress individually, absorbing vertical impact without sacrificing the firm base needed for an overhead press.

Ease of Use

Let’s be honest: laces are a chore. The On Cloud 6 often features a speed-lacing system that makes ‘em easy to slip on and off. If you’re heading from the gym to a coffee date, these’re the only shoes on this list that actually look "cool" with jeans. Don’t forget to pair them with high-quality running socks to prevent blisters during those sweaty indoor sessions.

3. Brooks Glycerin Flex: The Cushion King

Brooks is the brand you buy when you want zero drama and a ride that actually adapts to how you move. The Brooks Glycerin Flex is a standout in the Brooks footwear family because it takes that legendary plushness and adds enough flexibility to handle more than just a straight line. It’s perfect for the person who wants their feet pampered without feeling like they’re wearing restrictive moon boots.

Nitrogen-Infused Comfort

The Glycerin Flex is packed with DNA LOFT v3, which is nitrogen-infused cushioning. It’s incredibly soft but doesn’t feel like you’re sinking into quicksand. New runners often ask if Brooks are good running shoes for high-impact training, and with this much tech underfoot, the answer’s a resounding yes. This plushness is a lifesaver for the cardio portion of your day, especially if you’re trying to figure out how to run faster without your joints taking a literal beating.

Steady for the Rack

Even with all that cushion, the Glycerin Flex has a broad platform that provides a surprising amount of stability. It’s a great pick for the gym because it stays level when you’re loading up for a set of squats. The transition from the treadmill to the weight floor is seamless, and the durable outsole can handle the constant friction of gym turf.

4. Altra Torin 8: The Natural Movement Specialist

Altra’s famous for two things: a "FootShape" toe box and "Zero Drop." The Altra Torin 8 takes these concepts and refines them into a shoe that feels incredibly natural. For anyone looking at Altra footwear, the Torin’s the gold standard.

The Power of Zero Drop

Most shoes have a heel that’s higher than the forefoot. This can shift your center of gravity forward. For lifting, this isn’t always ideal. The Torin 8 keeps your heel and forefoot at the same distance from the ground. This mimics being barefoot, allowing for better balance and power transfer during squats and deadlifts. It’s arguably the best pair of shoes for those who want a "raw" feel without actually being barefoot on a dirty gym floor (yuck!).

Room to Breathe

The wide toe box allows your toes to splay. This increases your base of support. Think of it like a kickstand for your body. If you struggle with plantar fasciitis, the extra room and natural alignment of the Torin 8 can be a game changer. It provides a level of comfort that most narrow gym shoes just can’t match.

5. Saucony Kinvara 16: The Minimalist’s Dream

The Kinvara’s got a cult following. The Saucony Kinvara 16 continues the tradition of being a "do it all" shoe. Whether you’re browsing the Saucony Kinvara collection or the full Saucony footwear line, the Kinvara stands out for its simplicity.

Lightweight Agility

This shoe’s light. Very light. If your cardio involves high-knees, mountain climbers, or burpees, you’ll appreciate not having anchors on your feet. It’s an exceptional pick if you’re going for maximum agility.

Firm but Fair

The Saucony Kinvara’s not "mushy." It provides a firm, responsive ride. In the gym, this translates to excellent "ground feel." You can feel exactly where your weight’s distributed through your feet. This feedback is crucial for technical lifts. Plus, if you ever decide to take your workout outside, a treadmill pace conversion chart shows exactly how your indoor speed compares to the real world.

6. HOKA Arahi 8: The Support System

HOKA’s known for maximalist cushioning, but the HOKA Arahi 8 adds a layer of "H-Frame" stability. It’s the standout in the HOKA stability category.

Stability for Overpronators

If your ankles roll inward when you walk or run, you need support. Full stop. The Arahi 8 provides this without using stiff, uncomfortable materials. In the gym, this stability keeps your knees in alignment during squats and lunges. It’s the best pair of gym shoes for individuals who need a little extra help keeping their form in check.

Surprisingly Nimble

Despite looking bulky, HOKAs are super light. The Meta-Rocker geometry helps roll you through your gait cycle, making treadmill miles feel effortless. If you’re curious about how to run faster, sometimes the secret’s simply having a shoe that works with your foot's natural motion rather than against it.

How to Choose: Weight Training vs. Cardio Balance

When shopping for the best gym shoes, you’ve got to decide where your loyalty lies. Are you a lifter who runs, or a runner who lifts?

For the Heavy Lifter

If you spend 70% of your time in the squat rack, look at the Altra Torin 8 or the Saucony Kinvara 16. Their lower drop and firmer platforms will serve you better under a heavy load. If you’ve got foot alignment issues that affect your lifting, we can help you choose the best orthopedic shoes.

For the Cardio Junkie

If you’re mostly on the treadmill or the elliptical, the New Balance SuperComp Trainer v3 or the HOKA Arahi 8 are going to be your best pals. Trust me, your joints will thank you for the extra shock absorption.

The HIIT Enthusiast

If your workout’s a chaotic mix of everything, the On Cloud 6 or Brooks Glycerin Flex are the “Goldilocks” of this group if you will, a well-balanced middle ground. Enough cushion for the sprints and enough stability for the dumbbells.

Essential Gym Gear Beyond the Shoes

Shoes are the foundation, but they aren’t the whole house. To get the most out of your gym session, you need the right gear.

• Hydration: Don’t be the person fainting by the water fountain. Grab a water bottle from our hydration collection.
  
  

• Post-Workout Recovery: What you do after the gym is just as important as what you do during. Recovery shoes can help your feet bounce back.
  
  

• Wellness: Muscle soreness is real. Explore health and wellness products to keep your body in peak condition.
  
  

• Eye Protection: If you take your workout to the outdoor track, a pair of running sunglasses is a must.

Maintenance: Making Your Gym Shoes Last

Gym shoes take a unique kind of abuse. They get covered in sweat, chalk, and the occasional dropped five-pound plate. Here’s how to maximize their lifespan:

1. Air Them Out: Don’t leave them in your gym bag. That’s how science experiments start.

2. Rotate Your Shoes: If you workout every day, give your shoes 24 hours to decompress.

3. Clean the Outsoles: Treadmill belts can leave a greasy residue. Wipe ‘em down occasionally to keep your grip.

If you find yourself moving your workouts outdoors during the colder months, consider checking out our winter running essentials to help you stay upright.

Understanding Your Foot Type

Before you click "buy," do you actually know your foot type? Most people are guessing. We highly recommend going through a professional shoe fitting process.

For example, if you’re a lady and looking for the best walking shoes for women, the requirements are totally different than a high-impact gym shoe. Similarly, if you’re buying for the younger athletes in your house, look into our youth footwear collection to ensure their developing feet are protected, not stunted.

Final Thoughts: The Perfect Pair

There’s no such thing as a "perfect" shoe, only the perfect shoe for you. The best shoes for weight training and cardio should make you feel confident. They should stay out of your way and let you focus on the burn. Whether you choose the high-tech New Balance or the natural-feel Altra, make sure you’re prioritizing your specific needs.

Are you ready to stop settling for mediocre workouts? The right shoes are waiting for you at PR Run & Walk. If you’re looking for a community to test those new kicks with, check out our training programs or sign up for a race.

Still not sure where to start? Stop by one of our store locations and we’ll help you out. That’s what we’re here for anyways!

Frequently Asked Questions

Can I use running shoes for weightlifting?

Yes, but with caveats. If the heel’s too soft, you lose power and stability. For heavy compounds, a firmer shoe like the Saucony Kinvara or Altra Torin’s better.

How often should I replace my gym shoes?

Typically, we recommend every 6 to 12 months if you’re mostly lifting. If the tread’s gone or the foam feels "dead," it’s time for a new pair.

Do I need different shoes for the treadmill?

If you’re doing serious mileage, yes. But for a 15-minute warmup or HIIT intervals, any of the versatile trainers on this list’ll do the trick.

Is running actually good for you if you lift?

Absolutely. Cardiovascular health supports faster recovery between sets and better overall work capacity. For more on the benefits, check out our in-depth running science guide.

What should I wear for summer workouts?

If you’re taking your training outside, breathability’s key. Take a look at our summer trail running apparel guide for more hot-weather tips.