Nike Romaleos 3 Weightlifting Shoes Review


It’s been a long 5 years since the ever so popular, Nike Romaleos 2 released back in 2012 before the London Olympics and 9 years since the original Romaleos were released before the Beijing games. The Romaleos 1 & 2 were basically the same shoe in design, but the second iterations were made more flexible and more importantly, cut off a ton of weight. One that that hasn’t changed is how insanely popular these weightlifting shoes are. I started CrossFit the same year the 2’s were released and I remember the Romaleos 2’s always being sold out. It wasn’t until I got my hands on them that I realized why: they were insanely stable. At the time the only shoes I had to compare them to were my Reebok Oly Lifters and Adidas Adipowers, which were both great shoes, but nothing felt as rock solid than the Romaleos 2 did.

It’s now 2017 and the Romaleos 3 are out, a completely redesigned shoe for the new age of weightlifting that like it or not, includes CrossFit. These are not just Olympic weightlifting shoes, they’re not just powerlifting shoes or “squat” shoes, and they’re not just CrossFit shoes. They’re training shoes for everyone whose purpose is to lift weights, whatever discipline you follow. This couldn’t be any more apparent with the changes made to the Nike Romaleos 3.

Looks & Construction:

It’s been 9 years and the Romaleos were in dire need of a facelift. Not that the older models were ugly, but updated colorways just weren’t cutting it anymore.  While still looking very much like a weightlifting shoe, the R3’s carry no cues of the original models over in it’s updated look. If I could sum up the new look of the R3’s compared to it’s predecessors, in a single word: it’s svelte. Some people are going to disagree with me on this one, but the R3’s look sleeker and sexier than the old models in every way. I think all the launch colorways are perfect, though I would personally like to see a louder one *cough* volt *cough*.

The upper is a new synthetic material that at the back of the shoe has a fabric like feel to it, and at the toe area feels more leathery. It doesn’t feel cheap at all, but it doesn’t feel as robust as the rubbery upper of the Romaleos 2. The toe box is covered with ventilation strips that act as flex points giving you a much more natural toe off. Though the shoes do have the updated Flywire lacing system, it’s only around the ankle area of the shoe, with another set of eyelets for if you want to use lace lock. The updated strap isn’t ridiculously long and actually does a good job of tightening the shoe. Like the previous model, the R3’s come with two pairs of insoles: a softer one that’s mainly going to be directed towards CrossFit athletes and a stiffer heavier one that weightlifting purists will probably gravitate towards.

The biggest change to the Romaleos 3 is something you can’t actually see, it’s how insanely light these shoes are. This is immediately apparent from the time you pick the shoe box up. Without the insoles the shoes weigh 12.2oz which is about the same as a normal trainer. It’s not realistic to wear the shoes without insoles but the “soft” insole increases the weight to only 13.4oz and the “firm” insoles up to 15.4oz. Either way you go, you’re going to notice the weight reduction – Romaleos 2 with the “soft” insole weighed 16.5oz according to my scale.


Fans of the Romaleos 2 might not be too keen on the Romaleos 3 new slimmer profile. While it’s still very much a wide base, it’s considerably more narrow than the Romaleos of old. You’re going to notice this much more in the mid foot section of the shoe and even more if you’re using the thicker, firm insoles. Interestingly enough, I got a much more locked down fit using the softer insoles. I barely tightened my laces up and my heels stayed seated in the shoes the whole time during a WOD, whereas with the firm insoles, I actually had to use the lace lock to get the same kind of fit during Oly lifting. Either way, the fit outclasses the Romaleos 2 by a long shot and there’s virtually no heel slip.

The toe box to me still feels the same and my digits get cramped up a bit, though not uncomfortable for weightlifting, not ideal for WOD’s. If you’re a CrossFit athlete looking to do WOD’s in the R3’s, I’d recommend sizing up a half size and just changing the insert whenever you wanted to do hit a WOD or a weightlifting session. If you’re just looking to strictly do Olympic weightlifting or squatting in the Romaleos 3, just stick to your normal weightlifting shoe size because you’re not going to want that extra wiggle room. Personally I went with a size 9, but seeing as how I’m going to be using the shoes for CrossFit and weightlifting, I would go with a 9.5 if I were to do it again.

My sizes for reference:

  • Romaleos 2 – 9
  • Metcons – 9.5
  • Nanos – 10
  • Chucks – 9
  • AdiPowers/Leistung – 9.5
  • Legacy – 9
  • Fastlifts – 9
  • Lifter Plus – 9
  • Positions – 9
  • NoBull Lifters – 9, but should be a 9.5


The Romaleos 2 are excellent shoes and quite possibly one of the best pairs of lifting shoes of all time due to their incredible stability. The R3’s are very stable shoes in their own right, but they’re not as much so as the R2’s (*gasp*). What very little you lose in stability, you gain in other areas and in my opinion, that’s what makes the R3’s the superior shoe. At least for me they are.

You’re going to notice the R3’s slightly more narrow platform from the get go if you’ve been lifting in the R2’s for a while. AdiPower fans will feel right at home because that’s the closest shoe the new Romaleos feel like. Once again, not narrow by any means, just more narrow than before. The R3’s also don’t have that same planted feeling the Romaleos 2 had when you jump; like gravity boots sucking you back down to the Earth. This is mainly due to the the reduction in weight, but at the same time it’s a lot easier to move around in the R3’s with either insole, which is more valuable to me. I’m able to move my feet much faster than ever before in the R3’s, which is invaluable to me because I have the tendency to drag my feet along. Where the R3’s really shine is that they’re excellent shoes to WOD in, because they’re almost sneaker like in weight. Combine that with the best in class forefoot flexibility and you’ve got movement as natural as it’s going to get in any Oly shoes. The R3’s feel the most connected your feet than any Oly shoe before it.

The effective heel height of the Nike Romaleos is 20mm or .79″, which still puts it in the 3/4″ territory like most weightlifting shoes, excluding the Adidas Leistung. Personally, I’ve never been a huge fan of the 1″ heel and 3/4″ seems to be perfect for me. Don’t freak out, you’re not going to a difference between the slightly lower heel (19mm) of the Romaleos 2. As before, the heel is made out of TPU and is incompressible, making power delivery perfect. Nike left the inside of the heel hollow probably to save on weight, but there are pylons throughout the heel to give it structure. At the ball of the foot, you can actually press the outsole in, but if you were to push through the inside of the shoe, you’d just be pressing into ground, so that’s not a big deal. The outsole material is a bit tackier than before and does a great job sticking to rubber flooring, but an even better job sticking to the platform.

Value & Conclusion:

These are currently my favorite pair of weightlifting shoes…

…Despite saying that, I don’t think everyone’s going benefit equally from the Romaleos 3.

Here’s where things get really subjective: who will benefit the most from “upgrading” to the Nike Romaleos 3? To be completely honest, CrossFitters will, and that’s not just because I am one. Like I said before, Romaleos 2’s were some of the most stable shoes of all time and they still are more stable than the Romaleos 3. If you’re not having to move your feet around, you won’t really notice the weight reduction as much. Weightlifters will benefit as well, but not to the same extent because the amount of movement done, while precise, is short. Proficient weightlifters could actually want the added weight for stability. Powerlifters and globo’ers will never have to worry about this and would actually benefit from having a heavier shoe so they won’t have to worry about their feet shifting around during squats. This is not to say the Romaleos 3 can’t be good for everyone, they are indeed EXCELLENT shoes for everything.

Before you go pulling the trigger on the Nike Romaleos 3, you’ve got to take into account what you’re using them for and what shoe you would actually benefit from the most. The Reebok Legacy Lifters, while bricks (20oz), are the most stable shoe out there. The Adidas Leistung 2 have a 1″ heel for those that need the extra mobility and weigh in at a little above 17oz. Even the Romaleos 2’s would still be an excellent choice for most people and since the R3’s are out, they cost less! Once again, this is not to say that the R3’s can’t be used by everyone out there, if you like them, by all means get them. The Romaleos 3’s will perform above and beyond everyone’s needs; there is no way you’ll be disappointed in them! For those doubting the ability of the Romaleos 3 to be a competition ready shoe, go watch Colin Burns snatch the American record in them.

The Nike Romaleos 3 cost $200, which like most weightlifting shoes, isn’t a small a price to pay, but it’s an investment in your training. While some might not find it the perfect shoe for their discipline, it’s the perfect weightlifting shoe for me because of blend of stability, flexibility, and agility. I think it’s pretty obvious that Nike chose to design the Nike Romaleos 3 with functional fitness in mind as well as Olympic weightlifting. There will no doubt be some controversy for this in the weightlifting world. For CrossFitters, Romaleos 3 are a no-brainer; but for everyone else, you might want to check your options first.

Get your Nike Romaleos 3 at Road Runner Sports! 


  1. ivanyiudesign – Vancouver – I was born and raised in Vancouver, Canada, being the third of three children. I attended Burnaby North Secondary School in Burnaby BC, and there, I made the closest friends I have till now. The schooling years of my life were the toughest. I Struggled a lot in my studies. The standardized procedure of education never interested me; I was on the more creative side, but I still didn't acknowledge it. I started developing a curiosity for garment construction and the simple aesthetics of clothes when I was about 10 years old. I remember asking my dad to teach me how to use the sewing machines and even though I didn't quite understand it, I knew I loved it. After High school, I enrolled myself into VCAD, and after that, I changed to LaSalle College International, where I am currently studying. The experience has never been better. Today, I am happy with what I'm doing and I enjoy it to the fullest.
    ivanyiudesign says:

    Hey, I recently got a pair of Metcon DSX. Would you recommend that I also get the Romaleos 3?

    1. Sure, I think they would go well with the DSX for heavier lifting days

  2. for cross fitters who currently only have nanos, so are planning to spend to get new shoes anyway… would you recommend the romaleo 3 or the fast lift 325?

    1. Romaleos! They’re awesome dual purposed WL shoes!

  3. I have adidas ado power and was looking into getting some romaleo 3s but they seem pretty similar. Do you personally have any comparison between the two? I’m wondering if I should go to the romaleo 2s. I’m looking for more of a solid weightlifting shoe as opposed to functional use as well.

    1. If you wanted the most solid WL shoe, it would be the Legacy Lifters. Though Romaleos 2 would be a close second. R3s are very similar to Adipowers.

  4. I’m surprised to see so many saying the shoe is true to size or even a bit snug. I ordered the same size as I have for Romaleo 2’s & metcons (10.5) and there’s almost a full inch of room from my big toe to the end of the shoe in the 3’s! They felt like clown shoes and were unwearable! Whereas the 10.5’s in 2’s were the perfect fit.

    Waiting on size 10’s. Did you or anyone else find the 3’s to be longer than the 2’s?

    1. I actually think oly shoes fit long so I always size down a half. This time around since I’ll probably be using them to WOD, I bought another pair in my normal Metcon size and they fit similar. I’ve been hearing all kinds of fit issues from all over though.

  5. Hey, I wear mentcons 10.5s so I bought the R3 in 10 and 10.5, and its so freaky complicated…I only do squatting and stuff at the moment but no CrossFit…

    hard soles – its pretty tight, uncomfortable when walking and standing for longer periods
    soft soles – its feels kinda nice

    hard and soft: feels a bit loose however when I make the strap proper tight it holds me down for squatting, however when I walk my right foot always slips a bit out not much but it feels like it…
    what would you recommend me? I literally can’t decide

    1. 10s – soft insoles. I honestly think they’re just thinner, they don’t depress much. Use the hard ones when you’re really going for a PR.

      1. thanks for the fast reply, do you think the 10s will break in or widen a bit?but I thought the soft insoles were not for squatting but rather more functional crossfit no?
        I am going to try the 10.5s now for a workout.

      2. I use the soft insoles for everything and I don’t notice a huge difference other than my feet being comfortable and my heel slipping less. My Romaleos have opened up a bit so I have no doubt yours will too.

  6. hi! im new to crossfit and i want to get a good shoe. do you think i should start with the metcon 3 or romaleos 3? (also this is for a womens shoe if you think that makes any difference?)

    1. Metcons! Definitely better suited for all you’re going to do.

    1. I think there are QC issues with any shoe. Nike’s CS is great so you should be fine with them.

  7. Hi Joel! Really a big fan of yours. Keep up the good work. I’m going to buy my first weightlifting shoes, which I’ll use only for heavy squatting. Until this moment the most comfortable shoe for this purpose was the Metcon 2 – 9.5 size. Can you please advise which is the best weightlifting shoe at the moment on the market and what would you recommend? Ignore the price, it’s not a factor. Also note that I’m not a newbie regarding training and my mobility is pretty good, if not excellent. Just want to have a pair of the best WL shoes. Looking forward to hear from you!

  8. Hi Joel,
    Just curious about the sizing. I run a US 9 metcon and metcon free and they are fairly snug, is the width similar to these shoes would you say? I’m currently lifting a size us10 adipower and there’s a good half inch at the end. I just don’t have anywhere to try the R3’s before I buy them! I’m thinking US 9.5 or a 10, just thought I’d see what you think!

  9. Hey Joel
    I am looking to order a pair of the Camo R3’s for my wife. She is normally a size 9 womens shoe. Recommendation on sizing for her in these? 7.0?

    thanks for the help

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