Minimalist Cross-Training Shoes – Introduction
What are the best minimalist training shoes for 2025?
Minimalism is the art of doing more with less.
This philosophy applies not only to architecture, design, possessions, and travel — but also to diet, exercise, and even footwear.
In the same spirit, the minimalist movement has reshaped the sports shoe industry.
Over the past decade, minimalist footwear has grown in popularity among lifters, runners, and everyday athletes seeking better ground feel, lighter weight, and a more natural connection between their feet and the floor.
This article supplements the guide to minimalist training at home, designed to help you eliminate unnecessary, time-consuming exercises and build more efficient workout programs.
It breaks down what minimalist training shoes are, outlines their pros and cons, and shares my top ten picks for the best minimalist shoes to support your strength training and running in 2025.
Want a minimalist strength training plan instead? Check out the minimalist workout program here.
Quick Links to the 10 Best Minimalist Training Shoes
- Vibram FiveFingers Cross Training Shoes – Best for Barefoot Feel
- Merrell Trail Glove 7 – Best for Trail Running
- Merrell Vapor Glove 6 – Best for Barefoot Ground Feel
- New Balance Minimus TR – Best for Gym & Cross Training
- Inov-8 Bare-XF 210 V3 – Best for Versatility
- Nike Metcon 9 – Best for Powerlifting & Heavy Strength Training
- Vivobarefoot Motus Strength – Best Barefoot Shoe for Strength Training
- Vivobarefoot Primus Lite III – Best Barefoot-Style Shoe to Improve Foot Strength
- Xero Shoes Nexus Knit – Best Minimalist Shoe for Daily Wear
- Lems Primal Zen – Best for All-Day Minimal Comfort
Some links in this article are affiliate links, which means I may earn from qualifying purchases at no extra cost to you.
10 Best Minimalist Shoes for Strength Training & Running in 2025
Not sure which are the best minimalist cross-training shoes for you?
While I haven’t personally tested every shoe on this list, my picks are based on extensive product research and verified buyer reviews curated for you.
Here are five of my favorite models:
#1. Vibram FiveFingers Cross Training Shoes
Vibram Five Fingers pretty much started the barefoot shoe movement.
With their toe separators and form-fitting design, they do look kinda weird, but if you are okay with wearing shoes that look like foot gloves, they’re a good option.
However, they can be tricky to put on, especially if your toes crowd together.
And while they used to look funny years ago, they’re now widely respected for their performance and function.
Check the current price for Vibram FiveFingers Cross Training Shoes.
#2. Merrell Trail Glove 7
Merrell Trail Gloves have been around for nearly a decade, and this is the 7th version of these popular minimalist shoes.
The Trail Glove 7 improves on the Trail Glove 5 with a more anatomical fit, better arch support, and an updated outsole design for improved traction.
They look like fairly traditional sneakers but have flat soles and a zero-heel drop.
However, they’re surprisingly rugged and ideal for hikers and trail runners navigating rough terrain, as well as wearing in the gym.
Merrell Men’s Trail Glove 7 has Vibram soles, a grippy sole for uneven surfaces, and is also machine washable, making them easy to keep clean.
Check the current price for Merrell Trail Glove 7
#3. Merrell Vapor Glove 6 Sneaker – Best for Barefoot Ground Feel
If you’re looking for a lightweight shoe with a truly barefoot-style feel and unbeatable ground feel, the Merrell Vapor Glove 6 is one of the best choices out there.
It features an ultra-thin sole and zero drop soles, allowing for maximum foot function with minimal interference.
The flexible outsole and breathable mesh upper make it great for both gym use and daily wear, especially if you want to strengthen your feet with a more minimalist feel.
This shoe won’t offer much arch support, but that’s exactly the point—your foot does the work.
Note: These run a little snug, so consider sizing up if you want to wear socks.
Check the current price for Merrell Men’s Vapor Glove 6
#4. New Balance Minimus TR v1 – Best for Gym & Cross Training
New Balance has a long history of making great athletic shoes.
This minimalist training shoe ticks all the right boxes and works well as a gym shoe or cross-trainer.
The rugged sole means they’re at home out on the trail but also look like a traditional athletic shoe, so they look good in the gym.
In addition, the laces of this Minimus TR model make it easy to customize the fit.
The Minimus TR v1 offers more stability and lateral support than earlier models like the Minimus 10, with a modern knit upper and better durability for cross-training.
While a newer TR v2 model exists, it has not yet been as widely reviewed or validated by the training community as the original TR v1, which remains a trusted choice for serious gym and cross-training use.
Check the current price for New Balance Minimus TR v1
#5. Inov-8 Bare-XF 210 V3 – Minimalist Cross Training Shoes
Inov-8 makes great outdoor and weightlifting shoes.
This V3 version of their barefoot-style cross trainer is a solid, durable choice for gym workouts, HIIT, and bodyweight training.
It’s lightweight, breathable, and offers a tough sole with zero toe drop that holds up under serious use.
While a newer V4 version exists, it’s not widely available in men’s sizes. The V3 remains the go-to for many minimalist lifters thanks to its excellent durability and proven performance.
Check the current price for Inov-8 Bare-XF 210 V3
#6. Nike Metcon 9 – Best for Powerlifting & Heavy Strength Training
If your training revolves around big lifts like deadlifts, squats, and presses, the Nike Metcon 9 is a top-tier choice.
Designed with a larger Hyperlift plate in the heel, it delivers a rock-solid base for heavy barbell work.
The heel is rigid and supportive, making it one of the most stable cross-training shoes on the market.
While not marketed as a “minimalist” shoe, the Metcon 9 offers a flat, grounded feel with just enough firmness to promote proper lifting mechanics.
The upper is tough and durable, built to hold up under serious training volume.
It’s best used for strength workouts, not long-distance cardio — exactly what most lifters want.
Note: Popular in powerlifting circles, the Metcon 9 is a solid choice for general strength training, especially deadlifts and squats.
Check the current price for Nike Metcon 9
#7. Vivobarefoot Motus Strength – Best Barefoot Shoe for Strength Training
If you’re serious about building foot strength while lifting, the Vivobarefoot Motus Strength is one of the best barefoot shoes available in 2025.
It’s built for gym performance with a thin, durable sole and wide toe box that gives your feet room to move naturally — ideal for squats, deadlifts, and lunges.
The upper features a knit construction that hugs your foot for support without restricting movement, and the zero-drop design promotes better posture and balance under load.
These shoes feel like an extension of your body, especially if you’re transitioning from regular sneakers to barefoot-style shoes.
They’re also one of the few minimalist shoes designed specifically for heavy use in strength training, and the ground feel is excellent for anyone doing compound lifts or bodyweight training.
Note: These run snug at first, so if you’re between sizes or plan to wear socks, consider sizing up.
Check the current price for Vivobarefoot Motus Strength Men’s Training Shoe
#8. Vivobarefoot Primus Lite III – Best Barefoot-Style Shoe for Foot Strength
If you want a barefoot-style shoe that actually feels like you’re barefoot, the Vivobarefoot Primus Lite III is hard to beat.
It’s built with a thin, flexible sole that gives you excellent ground feel, so your feet stay engaged during every step, lift, or lunge.
The wide toe box allows natural toe splay, which is exactly what you want if you’re looking to improve foot function and strength.
This shoe has zero drop, minimal cushion, and no unnecessary padding — just pure minimalist footwear that moves the way your foot was designed to move.
It’s perfect for the gym, walking, or even daily wear if you’re ready to ditch traditional shoes.
If you’re ready to transition away from cushioned sneakers and strengthen your feet naturally, this is a top pick for your first pair of barefoot shoes.
Just be sure to ease into them slowly to let your feet adapt.
Check the current price for Vivobarefoot Primus Lite III
#9. Xero Shoes Nexus Knit – Best Minimalist Shoe for Daily Wear
The Xero Shoes Nexus Knit is a minimalist sneaker that blends comfort and style without sacrificing function.
It features a breathable knit upper and flat sole, giving you a more natural feel underfoot while still looking like a regular sneaker.
The wide fit and zero drop soles allow for better toe splay and posture, helping your feet move the way they’re supposed to.
What makes the Nexus Knit different is how seamlessly it works for everyday use — from casual wear to gym sessions.
This is a great choice if you’re transitioning to minimalist shoes and want something that fits in anywhere but still trains your feet to work harder.
Check the current price for Xero Shoes Men’s Nexus Knit Barefoot Athleisure Shoe
#10. Lems Primal Zen – Best for All-Day Minimal Comfort
The Lems Primal Zen is built for all-day wear while staying true to barefoot-style training principles.
It has a wide toe box and a zero drop sole, promoting better balance, foot function, and natural movement.
Compared to more performance-focused models, the Primal Zen adds a little extra cushion and includes a removable insole without feeling bulky.
The outsole is flexible, and the upper uses breathable mesh and synthetic materials to keep your feet cool and supported.
If you’re looking for a minimal shoe with unbeatable comfort and casual style, this one belongs in your rotation.
Check the current price for Lems Primal Zen
What Are Minimalist Cross Training Shoes?
The human foot is an amazing feat of biomechanical engineering.
It consists of 26 bones, over 30 ligaments, and 29 muscles.
It’s a highly complex machine!
The foot is capable of dozens of different movements and plays a critical role not just in your ability to stand, walk, run, and jump but also in your balance, posture, and stability.
It’s no exaggeration to say that your feet are the foundation of your body, and strong, healthy feet are critical to your long-term health and exercise performance.
So, what do most people do with these incredible locomotive devices?
They enclose them in cushioned, supportive shoes that effectively isolate them from the outside world!
As a result, a lot of people’s feet are weak and lazy.
Their shoes do all the work, and that means the muscles and ligaments are less active, and the feet become reliant on shoes for support.
Of course, this didn’t use to be the case.
Why Minimalist Footwear Beats Traditional Athletic Shoes
Switching from regular sneakers to minimalist footwear can be a game-changer — especially if you’ve never experienced true ground feel.
Most standard athletic shoes have narrow designs and too much cushion, which can weaken your arches and interfere with how your feet move during training.
Minimalist shoes solve this by using thin soles, a wide toe box, and flexible materials that allow for more natural movement while still offering protection.
They’re a better option if you’re serious about building stronger feet and improving stability for lifting, walking, or daily wear.
The Benefits of Bare Feet
In fact, your great-great-great ancestors didn’t wear shoes, or the shoes they did wear were much less engineered, so the feet were not so protected.
This meant the muscles in your feet had to support your arches, grip the ground with your toes for more effective locomotion, stabilize your own feet and ankles, and absorb shock rather than rely on the support and cushioning in your shoes.
In short, not wearing shoes meant your feet had much more work to do and were naturally stronger.
Unfortunately, the ground is unforgiving, and not wearing shoes is not always socially acceptable, which is where minimalist shoes come in.
Minimalist shoes are designed to mimic going barefoot while protecting your feet from hazards.
For this reason, minimalist shoes are sometimes called barefoot shoes.
They have a “zero drop” from the toe to the heel, which means they are completely flat.
Most have protective soles but provide very little external cushioning or additional stability.
Minimalist shoes do away with all the technical features commonly found in engineered running shoes.
They’re as close as you can get to being barefoot without your feet actually being naked!
What are Minimalist Shoes Good For?
Benefits of Strength Training in Minimal Shoes
First of all, a true minimalist shoe is perfect for strength training.
For example, when you lift weights in shock-absorbing running shoes, the sole often compresses and deforms, which gives you an unstable platform to lift from.
This lack of stability is not an issue for bench presses and pull-ups but could be a real problem during heavy lifting workouts, such as squats, deadlifts, and standing overhead presses.
With no heel block and very thin soles, minimalist shoes put you closer to the ground, so you should feel more stable during ground-based exercises.
Powerlifters like wearing minimalist shoes for deadlifts and can often lift more weight compared to wearing running shoes.
That said, minimalist shoes may not be ideal for barbell squats, especially if you have tight calves.
A raised heel allows your knees to travel forward more efficiently, resulting in a deeper, more quad-dominant squat.
For this reason, many lifters prefer to wear shoes with a solid raised heel for squats, such as Olympic lifting shoes.
Running in Barefoot Shoes
Some people also like to run in barefoot shoes.
This encourages a toe/heel gait instead of the more usual heel/toe running style.
Minimal cushioning forces you to run more mindfully and use your feet and calves to absorb shock instead of relying on your shoes.
This may produce a more natural, efficient running style, even if it does take some getting used to if you usually wear built-up running shoes.
However, it’s worth mentioning that it can take many months to acclimate to running in minimalist barefoot-like footwear.
Wearing regular shoes for so long means your feet and ankles are probably pretty weak and unaccustomed to the demands of going without cushioning or support.
Unfortunately, doing too much too soon will invariably result in injuries.
Avoid problems by increasing running frequency, duration, and intensity gradually while continuing to run in your regular training shoes.
Now you know that minimalist athletic shoes are designed to simulate going barefoot and can work for:
- strength training,
- walking, and
- running
However, except for lifting weights, you should introduce minimalist shoes gradually, as doing too many miles too soon could increase the risk of injury.
What to Look for in Minimalist Shoes for Training
So, you’ve decided that you want to buy a pair of minimalist shoes; good for you!
Here’s what to look for in your first purchase:
Thin sole, zero heel drop
Ideally, the sole should be thin but strong and grippy, with no height difference from the front to the back of the shoe.
This will protect your feet from the harsh ground without compromising that all-important barefoot feeling.
A snug-fitting heel
Your minimalist shoes should move with your feet.
The heel needs to fit snugly, so there is no unwanted movement.
For this reason, most minimalist shoes have narrow heels and are best worn without socks.
Fastening
Some minimalist shoes are made to slip on, while others have Velcro or lace fastenings.
Because the material (called the upper) will stretch over time, an adjustable fastening is probably best so you can cinch your shoes up more tightly and achieve the perfect fit.
Lace-up and Velcro shoes are also easier to put on than pure slip-ons.
Toe box
To imitate being barefoot more closely, your toes need space to spread when you walk and run.
Ensure your minimalist shoes have a wide toe box to accommodate your foot as it spreads.
Narrow minimalist shoes are not a good option for most people.
Breathability
Your feet are bound to sweat during your workouts, so your minimalist shoes should be breathable.
This is especially important if you plan on going sockless – which you probably should so that your shoes feel more natural.
Waterproof uppers might sound like a good idea but will make your feet sweat more, as will shoes made from neoprene and other types of rubber.
Mesh uppers are generally best.
Flexibility
Your minimalist shoes should bend just like your feet do.
If you can’t roll your shoes lengthways with very little effort, they’re probably too stiff and will interfere with the natural movement of your foot.
Shoe care
Even breathable minimalist shoes will get sweaty and stinky in time.
The good news is that many can just be thrown in the washing machine.
After all, there is little cushioning or support for the water and detergent to ruin, and less padding means they dry fast, too.
So, if you plan on washing your minimalist shoes, make sure they are made with this in mind.
Minimalist Cross Training Shoes – Wrapping up
Minimalist shoes that mimic going barefoot may seem like a redundant idea.
After all, you can just take off your shoes and go barefoot for real, right?
However, most gyms forbid barefoot training, and walking or running outdoors without shoes is a recipe for disaster.
After all, your ancestors had skin like toughened leather on the soles of their feet, but you do not!
Barefoot shoes enhance your connection with the ground for more stable workouts and will help strengthen your feet and ankles.
However, if you plan on wearing them for walking or running, it’s best to introduce them gradually and increase your mileage over several months.
But, if you want to enjoy the benefits of going barefoot without damaging your feet on rocks, twigs, and other hazards, barefoot shoes could be just what you’re looking for.
What’s Next?
If you’re rethinking your footwear, it might be time to rethink your workouts too.
Minimalist shoes are only one part of the equation.
The way you train matters just as much.
If you’re looking to build strength with less time, equipment, and unnecessary complexity, I recommend this:
Check out my minimalist strength training workouts — five complete programs ranging from two to six days per week.
Each plan is built around compound lifts and simple routines you can stick with.
Perfect if you’re busy, a beginner, over 50, or just tired of wasting time in the gym.
Combine better footwear with better programming, and your results will speak for themselves.
