Nike Free Metcon 5 review: If you buy one Nike training shoe, make it this one

Nike Free Metcon 5: Two-Minute Review

In 2023, Nike released the Nike Metcon 9 – the latest iteration of its immensely popular training shoe line and one of the best gym shoes period. I expected to love it, but after wearing the shoe for a few weeks I found I couldn’t get along with its clunky upper and wide fit. Luckily, Nike had a ready-made alternative waiting in the wings: the Nike Free Metcon 5.

While the mainline Metcon is designed with CrossFitters in mind, this spin-off caters to the more general gym-goer, with decent stability for lifting weights complimented by more cushioning for cardio bouts. This makes it an incredibly versatile shoe that will see you through most workouts without a hitch.

Unlike the Metcon 9’s unaccommodating upper (partly down to thick rubber rope guards engulfing the midfoot) the Free Metcon 5 felt buttery soft from day dot, molding to my foot as soon as I slipped it on.

The fit was fairly snug, so it might be worth ordering half a size up if you’re unsure, and I felt the toe box could have been slightly wider to allow more toe splay for balance. But aside from these minor qualms, I had no complaints.

The midsole knocked spots off the Metcon 9, and most gym shoes, too. For the Metcon 9, Nike introduced a larger Hyperlift plate in the heel – a rigid plastic section designed to add stability – and it felt great for lifting weights. But as soon as I went to do anything more lively like burpees and box jumps, this (and the shoe’s not inconsiderable size) made my movements feel heavy and cumbersome.

The Free Metcon 5, on the other hand, has a concertina-esque design for flexibility and ample cushioning underfoot, which helped me feel nimble during circuit workouts and even the occasional treadmill session.

However, you can still lift weights in the shoe. Squats and deadlifts felt pretty good thanks to the wide, stable heel, and I didn’t notice any compression underfoot until I had worked up to fairly heavy loads (225lb and up).

If you’re a powerlifter constantly under heavy barbells, this is a reason to avoid this shoe. The same applies to CrossFitters wanting something that can handle Olympic lifting as part of their constantly varied exercise plans – you’ll want more stability, so look instead to the likes of the Reebok Nano X4 .

The final point to make about this shoe is that, to my eyes anyway, it looks good. Social media seems to agree, with gym-loving Tiktok-users the world over choosing it as their go-to workout footwear. This is a superficial factor, but one we all take into account when buying new gym sneakers.

Overall, I think this is an excellent gym shoe. It’s stylish, comfortable and performs well across a range of gym-based activities, from squatting to circuits to treadmill sprints. If your training is more specialized (such as powerlifting, CrossFit or distance running) then you’re going to want a purpose-built shoe to suit your activity of choice, but gym-goers seeking a do-all sneaker will struggle to beat it.

Nike Free Metcon 5: Specifications

Nike Free Metcon 5: Scorecard

Nike Free Metcon 5: Should I buy?

Buy if it...

Don't buy it if...

Durability is a key concern

These shoes are well-made, but they don't have the bonus durability features of most CrossFit shoes like midfoot rope guards and raised rubber around the toes. So, they may come off worse for wear if worn for rope climbs or wall walks.

Also consider

Inov-8 F Lite G300

Another outstanding all-rounder shoe that excels in weightlifting.

Read our full review

How I tested

I wore the Nike Free Metcon 5 for two weeks while training five times per week, using the shoe for bodybuilding workouts and CrossFit sessions. The latter contained a variety of gymnastics movements, strength training, high-intensity training and Olympic weightlifting.

First reviewed: July 2024