As someone who works directly with footwear OEM factories and tests stability, cushioning, and outsole performance, I often get asked:
“Are On Running shoes good for the gym?”
Here’s a simple, expert-backed guide with clear answers, comparisons, and practical recommendations.
Yes — On Running shoes work well for light to moderate gym workouts, especially cardio, treadmill sessions, and classes.
But for heavy lifting or agility training, they’re not the top choice because the CloudTec pods are softer and more cushioned than traditional training shoes.
External references:
From OEM testing of foam density, heel stability, and flex patterns:
On = great for cardio-focused training
Not ideal for powerlifting or HIIT agility work
| Training Need | Best On Model | Why It Works |
|---|---|---|
| Treadmill / cardio | On Cloud X | Light + responsive |
| Cross-training | On Cloud X 3 | Better stability for mixed workouts |
| All-day comfort | On Cloud 5 | Cushioned and soft |
| Light strength training | On Cloudgo | Balanced foam |
OEM Insight:
The Cloud X series is the most gym-friendly due to its firmer pods.
| Brand | Gym Performance | Notes |
|---|---|---|
| On Running | ⭐⭐⭐⭐ | Best for cardio + comfort |
| Nike Metcon | ⭐⭐⭐⭐⭐ | Best for heavy lifting + stability |
| Adidas Trainer | ⭐⭐⭐⭐ | Balanced for HIIT + strength |
| Puma Training | ⭐⭐⭐ | Affordable + flexible |
Takeaway:
On Running excels in comfort-based training, while Nike Metcon leads in powerlifting and stability.
Building your own performance footwear or activewear?
👉 https://fukigymwear.com
Q1: Are On Running shoes good for lifting?
Not ideal — the cushioning is too soft for heavy loads.
Q2: Are On shoes stable for HIIT?
Moderately stable, but not as good as true cross-trainers.
Q3: Which On shoe is best for gym workouts?
The Cloud X 3 — firm, stable, lightweight.
Q4: Can On shoes replace training shoes?
Yes for cardio-based workouts, no for heavy strength training.