Learning from experience – sometimes the hard way – I've come to understand that the shoes you choose can make a world of difference in your workouts. In this post, I'll share the insights I've gathered over more than a decade of attending and teaching group fitness classes. I’m delving into the different types of classes – from HIIT to Step Aerobics and the essential features to look for in your footwear so you can maximize your workout and keep it safe and effective.
If you're anything like me, you probably possess quite a collection of gym shoes in multiple colors and designs. But when it comes to fitness, it's not just the aesthetic that matters – it's also about performance and, crucially, injury prevention. With workouts that have you clocking in thousands of reps or steps, like the ones from Les Mills, the right footwear isn't just an accessory; it's a necessity. That is why I’ve decided to write this guide.Â
Before I began teaching fitness classes daily, I didn’t pay enough attention to my footwear. Yes, I’d have my fair share of leg-, hip-, and joint pain, and my shin splints would flare up with increased workout intensity, but there was always enough downtime for recovery. However, everything changed when my classes became a daily commitment. Consistent pain or discomfort was no longer something I could brush off – it became a serious impediment. And so understandably, I needed to start paying more attention to what I was putting on my feet.
The myth of the "universal shoe" – marketed to be just as good for weightlifting as for an afternoon run – was quickly debunked in my practical experience. If you’re serious about your workouts and your health, one-size-fits-all doesn’t apply to shoes. Different types of movements demand specific footwear features.
Please note: I am not affiliated with any shoe brands nor am I an expert in shoemaking. This guide is written from my own perspective, fueled by passion and years of hands-on experience in the world of group fitness.
In my article I’m covering the following types of classes:
BODYPUMP and other strength-training workouts
BODYATTACK and other cardio-intense workouts
BODYSTEP and all step aerobics classes
Les Mills GRIT Series and HIIT
Les Mills CORE and similar functional strength training
What you need to pay attention to
First, consider the type of class you’re planning to attend. Does it involve a lot of high-impact plyometric exercises, or is it more focused on floor-based workouts? Will there be running, squatting or are lateral movements and speed the main components? The right shoes can significantly impact your fitness experience and enhance your performance in each of these areas – hence, it’s essential to know what you’re getting yourself into first.
As a rule of thumb, for weightlifting and strength-based workouts, you’ll want shoes with a firm heel to provide stability. In high-impact classes, cushioning is crucial to help absorb impact. And for rapid movements, a lightweight, snug shoe is beneficial. I’ll delve into all this and more below.
Types of group fitness classes and shoe recommendations
1. BODYPUMP and other strength-training classes
Credits: Les Mills International
BODYPUMP is a total body strength workout designed to shape and tone major muscle groups, improve core strength, enhance bone health, and leave you feeling empowered and fit. This class is grounded in traditional weightlifting exercises like squats and presses. Unlike other high-impact workouts, BODYPUMP focuses on controlled movements, so there’s little to no jumping involved. Stability, therefore, is not just beneficial; it's essential.
Recommended shoes
Look for shoes that have a flat, stable sole to keep you grounded and balanced, particularly under the weight of a barbell. Some heel support is beneficial, but avoid the thick, soft cushioning found in running shoes like the plague! This type of cushioning can be detrimental during exercises like squats, where it might cause your weight to shift backwards, affecting your form and possibly leading to injury.
Choose a shoe that feels as good as it functions, with enough flexibility in the forefoot to allow for natural movement during lunges and squats, but with a secure, snug fit to prevent any sliding or shifting inside the shoe. Remember, in BODYPUMP, you're building your body, not bouncing through it. So, prioritize a shoe that gives you the firm footing you need to power through every rep with confidence.
Shoes I wear for BODYPUMP
Credits: Nike.com
My current go-to are the Nike Metcon 9. These shoes are fabulous for several reasons, but the standout feature is the Hyperlift heel. Metcons have an inserted plate in the heel designed to give a grounded feeling during moves like squats and deadlifts. It provides a firm foundation, which is critical for maintaining good form and stability. Plus, the wide heel design enhances balance, allowing me to focus on my technique without worrying about wobbles.Â
2. BODYATTACK and all cardio-intense classes
Credits: Les Mills International
BODYATTACK is a high-energy fitness class that fuses athletic movements like running, lunging, and jumping with strength exercises such as push-ups and squats. If you join a BODYATTACK class, (or BODYCOMBAT, for that matter, – but I don't like it!), be prepared for constant, dynamic movement. It’s one of the most exhilarating group classes out there, but its intensity means your footwear choice is critical.
Recommended shoes
Seek out shoes that are not only lightweight but also boast superior cushioning for shock absorption. Search for shoes that are engineered to handle high-impact activities and provide a responsive feel. Enhanced lateral support is essential too, as it helps to stabilize your feet during side-to-side movements. Features like reinforced side or heel can be beneficial but from my experience it can sacrifice flexibility and agility.
Shoes I wear for BODYATTACK
Credits: believeintherun.com
The Adidas Adizero Prime X 2 Strung has revolutionized my BODYATTACK experience. These shoes offer exceptional cushioning while remaining astonishingly light. They’re so bouncy that I sometimes joke about the risk of bouncing right off to the ceiling. It’s the first pair of shoes that leave me without feeling any pressure in my lower legs, which speaks volumes. They are indeed a premium choice and might not fit everyone's budget, but for those who can splurge, they're well worth it. Note: given their stack height, stability is not their strongest asset.
3. BODYSTEP and all step aerobics classes
Credits: Les Mills International
BODYSTEP holds a special place in my heart as it's not only immensely enjoyable but also incredibly dynamic – a true highlight of the classes I teach. However, finding the perfect shoe for it was a real journey. In a typical BODYSTEP class, you can clock up more than 5,500 steps. Without the right combination of support and cushioning, you might end up with sore feet and even knee pain.The constant up-and-down and the side-to-side moves demand a shoe that's versatile in its support but also generous in its cushioning to absorb the impact of each step.
Recommended shoes
Finding the right footwear for BODYSTEP is all about the feel as much as the function. It's about finding that sweet spot where comfort meets functionality, ensuring your feet can handle the step's repetitive motion and the strain it can place on your lower body. You want something that’s going to cushion each step and give a bit of bounce back, making all that stepping feel effortless. A breathable, flexible upper is key too; it should hug your feet and move with you, especially when you're swerving from side to side. And don't forget about grip – a sole that keeps you sure-footed during those quick moves can make all the difference.Â
Shoes I wear for BODYSTEP
Credits: Adidas.nl
Initially, I was hesitant about using what I thought were purely running shoes for BODYSTEP. Yet, the Adidas Ultraboost Light completely changed my perspective. They've been absolutely incredible. The energy return on these is just what you need for a class that’s all about stepping up – literally. They have this reinforced heel that provides solid support, while the forefoot remains flexible enough to handle every beat. I’ve trialed quite a few pairs from my collection, but time and again, I find myself lacing these up for BODYSTEP (you don’t actually have to lace them at all! – isn’t that amazing?). They're that perfect blend of support and bounce-back that keeps me teaching class after class without missing a step.
4. Les Mills GRIT Series and all HIIT classesÂ
Credits: Les Mills International
Under Les Mills Grit you will actually find three distinct classes: Grit Strength, Grit Cardio and Grit Athletic. Every type is different in nature which is why I opt for different shoes for each.
GRIT Strength: This class combines weight training with the thrill of energetic sequences. It's not just about lifting; the class incorporates bursts of high-impact exercises that are sprinkled throughout the session, albeit less frequently than in the other two versions.
GRIT Cardio: Fast-paced and action-packed, this class will have you zipping through rapid lateral moves and quick-footed drills. It’s all about boosting your speed and agility, pushing your cardio limits to the max.
GRIT Athletic: Prepare to leap, jump, and defy gravity with explosive plyometric challenges in this class. It's designed to push your dynamic strength to its peak, demanding footwear that combines plush cushioning with the robust support needed for high-powered landings.
Recommended shoes
For GRIT Strength, choose shoes that combine stability for weightlifting with enough cushion to handle occasional high impact moves. A low-to-the-ground feel is essential, but don't sacrifice shock absorption.
In GRIT Cardio, go for lightweight shoes with flexibility. They should support quick, multidirectional movements and help with speed transitions.
For GRIT Athletic, prioritize shoes with ample cushioning to absorb the impact of constant jumping, but ensure they still provide a stable platform for landing.
Shoes I wear for Les Mills GRIT
For GRIT Strength it’s the Adidas Dropset 2. They’re solid where it counts, offering a stable base for lifting yet flexible enough for those fast-paced segments.
In GRIT Cardio I go for Adidas RAPIDMOVE ADV. These shoes are a standout for their flexibility and the way they facilitate rapid movements (as their name suggests) without sacrificing support.
When it comes to GRIT Athletic, Adidas Ultraboost Light is my shoe of choice. They shine when it comes to cushioning, giving the bounce-back needed for plyometrics while maintaining comfort.
Credits: Adidas.nl
If I had to pick one shoe for all GRIT classes, say in case I were teaching back-to-back, the Adidas RAPIDMOVE ADV would be my all-rounder. They strike a balance with good support, flexibility, and cushioning that can handle the diverse demands of GRIT.
5. Les Mills CORE and similar functional strength classes Â
Credits: Les Mills International
Les Mills CORE is a brisk 30 to 45-minute session designed to strengthen and stabilize your midsection, honing in on the core and posterior chain muscles. While the class does occasionally include some jumps, they're usually sparse and close to ground, so the priority for footwear leans towards stability rather than cushioning.
Recommended shoes
The ideal shoe for Les Mills CORE is one that offers stability for those foundational exercises but doesn’t skimp on flexibility, which you'll need for the occasional lateral movements. Look for a shoe with a secure, snug fit that ensures your foot stays in place, giving you a grounded feel as you engage in exercises that target your core strength. Cushioning takes a backseat here; what's more important is a firm, responsive sole that supports your body as it moves and twists.
Shoes I wear for Les Mills CORE
Credits: Reebok.com
I've found that any shoe emphasizing stability, like the Adidas Dropset 2, generally works well for Les Mills CORE. Often, I'm coming straight from another class, so convenience sometimes dictates my choice. However, when I do select specifically for LM CORE, I gravitate towards the Reebok Nano X4. They excel in providing me a locked-in feel which I often lack in other shoes given my relatively narrow foot, but this is so important for core-centric moves. Their flexibility facilitates smooth transitions between exercises without losing that crucial stable base.
Final thoughts
It's crucial to consider your own needs, preferences, and any past injuries when selecting your footwear. I can suggest something but that doesn’t guarantee it will be a good fit for you. Also, remember that different brands have their own unique designs and sizing, so what works for one person might not work for another. Our feet are as individual as we are, with variations in arch height, toe length, and overall shape.
Moreover, it's wise to consider any specific advice you've received from healthcare professionals regarding footwear, especially if you've had foot, knee, or back issues in the past. They can provide recommendations tailored to your health history and exercise goals. And while it can be tempting to go for the latest trend or the most high-tech shoe on the market, comfort and fit should always be your guiding stars.
Also, sometimes all it just takes is a pair of insoles to completely transform your shoe experience.
The world of fitness awaits you!
I’ve touched on some of many types of group fitness classes and the shoes that can help you get the most out of them, but there are many more out there, each with their unique demands. Investing in the right pair of shoes isn’t just about immediate comfort; it’s about protecting your body in the long term. The correct footwear can be the difference between a good workout and a great one, preventing injuries and enhancing your performance.
There’s a whole world of group fitness to explore, and each class can benefit from the right shoe choice. So, consider this a starting point for your fitness journey, and stay tuned for more insights into finding the perfect gear for your workout.
About me:
As a certified Group Fitness instructor in five Les Mills concepts, including BODYPUMP, BODYATTACK, BODYSTEP, LES MILLS GRIT Series, and Les Mills CORE, I'm dedicated to continuously learning and growing, both personally and professionally, as I strive to make a positive difference in the lives of others.