How to Buy the Best Women’s Training Shoes

Whether you work out to build overall strength or follow a regimen designed to improve performance in a particular sport, good training shoes can help you make the most of your gym time. Women’s training shoes provide the right support for all kinds of training exercises, including weightlifting, high intensity interval training (HIIT), cardio classes, and more. 

While you might be tempted to throw your running shoes into your gym bag, make no mistake: Running shoes aren’t designed for cross-training. Running shoes tend to have far more cushioning and a higher heel drop than training shoes, and they’re much more lightweight. While great for the track, running shoes aren’t designed for gym activities. 

So what should women look for in their workout shoes? Use this guide to choose the best shoes for your next workout.

Proper Fit for Women’s Feet

Training shoes for women aren’t just smaller—they’re also shaped to better match the unique contours of women’s feet. Women’s feet are narrower than men’s, particularly at the ball of the foot and heel. Women also tend to have a higher instep and wider range of motion in their arches when performing weight-bearing activities. Training shoes for women are designed with these differences in mind, so your feet have the proper support when lifting weights and better stability for side-to-side movements and jumping.

When you’re ready to test new training shoes, make sure to wear your usual gym socks for the right fit. It’s also a good idea to try shoes on in the afternoon, since your feet tend to swell during the day. Orthopedists recommend leaving a half-inch of space between your longest toe and the tip of the shoe. You also want to be sure your gym shoes grip your heel properly to provide stability. If your heel slides when the shoes are tied, try sizing down. If that doesn’t work, consider a different model or brand that better conforms to your feet. 

Key Features of Women’s Training Shoes

Training shoes are technical gear, so it helps to understand how they’re made as you consider your options. Here are the most important features to consider.

• Heel-Toe Offset: Also called the heel-to-toe drop, the offset describes how much higher the heel of the shoe is compared to the toe. In training shoes, offsets typically range from 2 to 8 millimeters. The higher the offset, the deeper you can squat, but you may feel less stable for other types of moves.
• Toe Box: The toe box holds your toes, and it’s important that this area provides room for your feet to splay and grip the floor, particularly for weightlifting moves. Women with wide feet should pay close attention to how the toe box feels to avoid rubbing or cramping.
• Stack Height: While running shoes often feature a fairly tall midsole for extra cushioning, training requires more stability. In particular, you don’t want a midsole that will collapse or compress while you’re lifting weights, so power lifters should consider a pair that’s low to the ground.
• Outsole: Running shoes often have an exposed midsole, but these can get shredded on the gym floor, especially during HIIT workout moves that have you changing direction often. For the gym, look for a full rubber sole for durability and better grip during start-stop exercises. 

Shoes for Different Types of Workouts

There’s a wide variety of women’s training shoes out there, each with a different combination of features. Considering your workout routine will help you narrow down the options to find the features that will work best for you in the gym.

• Weightlifting: Look for a stable sole that’s relatively low to the ground—the flatter and wider the better, so you have good contact with the floor to create a stable base for lifting. If you lift very heavy weights, consider supportive uppers. If you tend to sweat it out, mesh will be more breathable. A high-density midsole can offer extra support, while a rubberized sole will help your feet stay firmly in place.
• HIIT: When you incorporate start-stops and jumping into your workout, your shoes need more cushioning to absorb the blows. A good HIIT shoe will also provide stability on the sides as well. Look for mesh uppers and other lightweight materials to help you keep up your speed.
• Functional workouts: CrossFit can be demanding on your body and your shoes. Consider the same types of shoes recommended for weightlifting, but opt for the most durable version: Sturdy uppers and full rubber outsoles will help the shoes last through rope work and other tough moves. If you plan to work out outside, consider water resistance and warmth, as needed.
• Treadmill Running: If you use a treadmill for warming up or cooling down, cross-training shoes will probably have enough cushioning for short runs. However, if you plan to spend significant time on the treadmill in addition to your other gym activities, dedicated running shoes are a better choice—keep a second pair of shoes in your gym bag and switch as needed.

Training Shoe Care & Maintenance

Once you find a pair of training shoes you love, you’ll want to take good care of them. If your training shoes get dirty, start by tapping them together to remove loose dirt and debris. You can clean stubborn grime off the outsoles with a mixture of mild detergent and water, using a brush to scrub. You can clean the uppers the same way, but be gentle—they aren’t built to be as durable as the soles. 

To dry your shoes, begin by toweling off any excess water. Stuff the toe boxes with newspaper to help absorb excess moisture and allow shoes to air dry overnight. Heat can damage training shoes, so never put them in the dryer or direct sunlight to dry. 

With the right care, a great pair of training shoes can last for many trips to the gym. No matter what type of workout you prefer, take the time to test your training shoes to get the perfect fit and features you need to take your fitness to the next level.