Many people start the year with the goal of getting fitter and finally committing to the gym, but they often overlook one key detail: using the right sneakers. The wrong shoes can increase the risk of discomfort and injury, especially during strength training, HIIT or classes that involve jumping and quick direction changes. A good gym shoe should provide a stable base, enough cushioning for impact, solid grip and a fit that keeps your foot from sliding around, so you can focus on training instead of worrying about your joints.
Here are five excellent sneakers to start training in the gym, with a quick explanation of what each one is best used for and how it is built.
Nike Free Metcon 6
The Nike Free Metcon 6 is designed as a true all‑rounder for the gym, combining the flexibility of Nike Free with the stability of the Metcon line. It has a very flexible forefoot thanks to deep grooves in the sole, allowing your foot to move naturally during sprints, burpees, lunges and other dynamic exercises. The heel and midfoot are reinforced with a denser foam and sidewalls that help keep you stable when lifting, so you don’t feel like you’re standing on something too soft during squats or deadlifts.
This pair is ideal if you plan to mix machine work, free weights, HIIT and short cardio blocks in a single session. Reviews highlight that it feels cushioned enough for jumping and light running while still offering a supportive base for moderate lifting. If you are new to the gym and want one shoe that can handle most types of classes and workouts, the Free Metcon 6 is one of the most versatile choices.
adidas Dropset Base
The adidas Dropset Base is built with strength and functional training in mind. It features a wide forefoot, low‑profile platform and a multi‑directional lug outsole, which together give you a very stable base and good grip for explosive moves or heavy lifts. The low stack and firm feel under the heel help you stay grounded during squats, deadlifts and lunges, reducing wobble and improving control under load.
At the same time, the shoe has enough cushioning and traction to handle short bouts of cardio, warm‑up runs or HIIT drills without needing to switch sneakers mid‑session. The upper is built with abrasion‑resistant and breathable materials to cope with intense, sweaty workouts and lateral movements. If your priority is lifting with some functional work on top—like sled pushes, box jumps or agility drills—the Dropset Base is a very solid and stable option.
Nike Air Max Alpha Trainer 6
The Nike Air Max Alpha Trainer 6 is a great entry‑level gym shoe for beginners who want comfort and support for moderate training sessions. It uses a visible Air Max unit in the heel combined with a firm, wide base, delivering good impact protection during machine work, accessory lifts and basic circuits. Lab tests show that the shoe is relatively stiff, which helps keep your foot stable laterally and provides a secure feeling during controlled strength exercises.
This model is especially suited to people starting out with weights, using gym machines, or doing mixed routines that aren’t extremely heavy or advanced. The cushioning makes walking around the gym and standing during longer sessions more comfortable, while the supportive heel and TPU clip help you feel locked‑in. If you want a shoe that looks like a classic Nike trainer and offers reliable comfort for beginner‑to‑intermediate work, the Air Max Alpha Trainer 6 fits that role well.
adidas Rapidmove ADV 2 HIIT
The adidas Rapidmove ADV 2 HIIT (based on the Rapidmove ADV family) is tailored for high‑intensity interval training, where quick direction changes and repeated jumps are the norm. Shoes in this line use responsive cushioning and grippy outsoles to support explosive moves in all directions, and their uppers are designed to hug the foot securely so it doesn’t slide during lateral lunges or shuttle sprints. The low‑to‑ground feel helps you stay in control during fast transitions, which is crucial in HIIT circuits.
This type of trainer works best for people who do cardio classes, conditioning circuits, or short treadmill intervals combined with bodyweight or light weights. Compared with a pure lifting shoe, it sacrifices some heavy‑load stability in exchange for better shock absorption and agility. If your main goal in the gym is to sweat through dynamic classes rather than chase 1‑rep maxes, a Rapidmove ADV‑style HIIT shoe is a very suitable choice.
Nike Flex Train
The Nike Flex Train (in line with Nike’s flex‑focused training models) aims to provide light, flexible support for general gym use and beginners. These shoes usually feature a flexible sole that bends easily with your foot, which feels natural for bodyweight exercises, mobility work, floor routines and light cardio. The cushioning is tuned to be comfortable without being overly soft, helping with basic jumps and short runs on the treadmill.
This kind of trainer is best for people who are just starting at the gym and doing mostly machines, light dumbbells, core sessions and cardio equipment. It’s not designed for very heavy lifting or intense CrossFit‑style workouts, but it offers enough support and comfort for everyday training plans many beginners follow. If you want something lightweight, affordable and easy to wear inside and outside the gym, the Nike Flex Train family is a good starting point.
Choosing the right sneaker for your training style—whether it’s lifting, HIIT or general fitness—will help you feel more secure on your feet and can reduce the risk of overuse injuries as you build new habits this year