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Quick answer
Yes, for serious lifters. The Romaleos 4 is still the most stable mainstream weightlifting shoe, with a 20 mm heel, two straps and a wide flat base. Skip it if you mainly do general gym work or low-bar squats; a cheaper 15 mm shoe like the Nike Savaleos makes more sense.
Our top pick overall
Nike Romaleos 4
- Heel height20 mm (0.79")
- Weight~19 oz (US 10.5)
- ClosureLaces + 2 straps
- FitWide, flat base; true to size for most
- Best forOlympic lifts, heavy squats
The Romaleos line has been Nike’s flagship lifter for well over a decade, and the fourth version leans hard into stability. The outsole is wide and flat, the heel is dense and doesn’t compress, and two straps lock your midfoot down. Garage Gym Reviews still ranks it as its top recommendation after a 2026 update, and BarBend calls it its best overall pick.
The catch is that all that stability comes with weight and stiffness. Garage Gym Lab lists it at around 19 oz in a US 10.5. It feels like a tool for lifting, not something you’d want to walk around in.
Pros
- Class-leading stability
- Two-strap lockdown
- Wide, flat outsole
- Classic 20 mm Olympic heel
Cons
- Heavy (~19 oz)
- Stiff; not for WODs or running
- Premium price
Who the Romaleos 4 is for
It’s built for people who snatch and clean & jerk several times a week, and for high-bar and front squatters who regularly train near their max. The broad base also makes it a decent pick if narrower lifters feel cramped on you.
Who should skip it
Honestly, if you’re just starting out like me, this is more shoe than you need. The Nike Savaleos gets you a real raised heel for about half the price. Low-bar squatters and deadlift-focused lifters will be happier in something flat, and CrossFitters who want one shoe for everything should read our CrossFit lifting shoe guide first.
Sizing and fit
Most testers, including RunRepeat in its women’s guide, say the Romaleos 4 fits true to size. It should feel snug through the midfoot once the straps are on, with your toes close to but not jammed against the front.
Romaleos 4 vs the alternatives
| Shoe | Heel height | Closure | Best for | Typical price |
|---|---|---|---|---|
| Nike Romaleos 4 | 20 mm (0.79") | Laces + 2 straps | Olympic lifts, heavy squats | $200–230 |
| Adidas Adipower 3 | 20–22 mm* | Laces + 1 strap | Olympic lifts, lifters with flat feet | $200–230 |
| Reebok Legacy Lifter III | 20.5–22 mm* | Laces + strap | Olympic lifts, tall lifters | $200–230 |
| TYR L-1 Lifter | 21 mm (0.83") | Laces + 2 straps | Wide feet, Olympic lifts | $200–220 |
| Nike Savaleos | 15–15.5 mm* | Laces + 1 strap | Beginners, budget | $90–125 |
- Adidas Adipower 3: similar price and heel range, one strap instead of two, and a snugger toe box.
- Reebok Legacy Lifter III: taller heel and roomier fit, so it’s better for long-legged lifters.
- TYR L-1: also two straps, with an even wider toe box.
- Nike Savaleos: lower 15 mm heel, much cheaper, and less stiff under heavy loads.
Our verdict
Buy it if you lift seriously. Skip it if you just want a better squat.
For dedicated Olympic lifters and heavy high-bar squatters, the Romaleos 4 is worth the money. Everyone else will be happy with a 15 mm budget lifter.
FAQ
What is the heel height of the Nike Romaleos 4?
About 20 mm (0.79″), the classic Olympic weightlifting heel height.
Does the Romaleos 4 run true to size?
Most testers say yes. It should feel snug through the midfoot once strapped.
Is the Romaleos 4 good for powerlifting?
It’s excellent for high-bar squats. For low-bar squats and deadlifts, most powerlifters prefer flatter shoes.
