Nike Training Club Review: A Top-Tier Free Fitness App
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Workout apps vary in quality and versatility as much as they do price. Some cost as much as a gym membership, while others, like the Nike Training Club (NTC) are completely free. I tested this fitness app for two weeks, using it for at-home strength training, cardio, yoga and a whole lot more. It’s not the most advanced or high-tech app, but NTC doesn’t disappoint, especially for the price. This free app offers a variety of workout types and lengths.
I tested the Nike Training Club app for two weeks; here's what I loved about the workouts and the app's features, and where I thought this app could use some improvement.
What Is Nike Training Club?
Nike Training Club is Nike’s free at-home workout app. Nike made it free during the COVID-19 pandemic and hasn’t looked back. The app boasts a total of 546 workouts that users can filter by targeted muscle groups, workout focus, focus, intensity, format, level, available equipment and duration. There’s also a mix of trainer-led and “whiteboard” (non-trainer-led) classes. Users have the option to pick the class that appeals to them, or can opt for one of the classes NTC recommends for them as part of the app’s curated exercise plan.
Workout categories include:
- Yoga
- High-intensity interval training (HIIT)
- Strength training
- Bodyweight workouts
- Dance
- Pilates
- Kickboxing
- Plyometrics
- Meditation
Some categories—like yoga—have far more classes than others. I found that kickboxing and plyometrics to be the categories with the fewest workouts. Some workouts require large cardio equipment, such as a treadmill, while others need only body weight.
While navigating the app, you'll find a homepage, workouts, an activity log and programs (which we'll dive into below). There’s also an option to manually add workouts so you can track everything in one place. As far as tracking metrics, this app goes light but does offer syncing with apps like Apple Health and Nike Run Club that monitor more metrics, like heart rate and sleep health (depending on connectivity with your smartwatch or heart rate monitor).
The instructors offer solid instruction without being overly enthusiastic or boring. Nike also brings in celebrities on occasion to mix things up and add a little excitement to the classes.
Nike Training Club Programs
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NTC programs last anywhere from one to six weeks. Each session builds on the to progressively challenge the body and increase the workout intensity. While you can jump in at any point in the program, I found the classes towards the final weeks to be considerably more difficult than those in the first few weeks, so I do recommend building up a fitness base before trying the harder workouts.
Nike Training Club has 29 training programs which span a series of days or weeks and are designed to progressively help users reach specific goals. Some programs include several stages, so if you find a stage too easy, you can skip to the next stage. Users can preview programs and stages to make sure it’s what they’re looking for. I tried a basic program designed to help beginners increase their fitness levels. It’s a slow start for beginners but would definitely keep you from getting discouraged, injured or burned out. Plus, when I was done, I could go to the general workouts and do another quick class if I wasn’t tired yet.
Yoga and Meditation
Programs: Fire & Flow, Yoga with Xochilt, Yoga for Every Day, The Power of Breath, Fall in Love with Vinyasa, Mindful Yoga, Yoga Practice Workshops, Yoga Flex & Flow with Alex and Branden
Equipment (optional): yoga mat and yoga blocks
The majority of the programs on the app fall into this category. I found NTC’s yoga instructors knowledgeable in their practices their classes to offer a calming space. I particularly liked Xochlit, who offers several yoga workouts, because she emphasizes self-connection and relaxation during her classes. Difficulty ranges from beginner to intermediate, and session times vary from five to 60 minutes. The programs build on previous sessions, and many have several stages to work through. For most of these programs, yoga equipment is suggested but considered optional. Users can read through a program preview to get a look at the stages and their fitness goals to find a program that’s geared toward their goals.
Bodyweight Fitness
Programs: Kickstart Fitness with the Basics, Two Weeks to a Stronger Core, Daily Move Challenge, Burn with Kirsty Godso, Feel Good Fitness, Ignite & Inspire with Kirsty Godso
Equipment (optional): yoga mat, dumbbells (if you want to make the workouts more challenging)
Many of these programs are designed with beginners in mind, though the programs differ in their levels of commitment and difficulty. The bodyweight fitness programs range from a couple of weeks to six-week, more all-encompassing fitness routines that include three workouts per week and nutrition advice. These programs provide a good mixture of both general and targeted exercises for certain muscle groups, such as hamstrings and glutes, or shoulders and back. While most of the classes in these programs only use bodyweight, a few also offer modifications that include dumbbell exercises, though instructors make sure there are bodyweight-only variations for every move.
Women
Programs: Harness the Power of Your Menstrual Cycle, Nike (M)ove Like a Mother
Equipment (optional): yoga mat, dumbbells, stability ball, block
The menstrual cycle program has workouts that follow the four phases of the menstrual cycle, with each week geared toward a specific phase. Some weeks of the program are more intense, designed to coincide with the phases where women have more energy (such as follicular), while other weeks are more geared towards recovery and reduced intensity (like during the luteal phase). The (M)ove Like a Mother program is designed for pregnancies where there are no contraindications. It includes pregnancy and postpartum workouts. There’s meditation for use when recovering from delivery and gentle exercises as new moms get into a new workout routine.
Mobility and Conditioning
Programs: Strength and Conditioning for Runners, Advance with Joe Holder, Breakthrough Challenge, Level Up with Joe Holder
Equipment (varies by workout): home gym equipment, bodyweight, dumbbells, mat
The wide variety of conditioning and mobility programs are great for those who are more advanced in their fitness journey. Some of the programs require access to some gym equipment, such as dumbbells, resistance bands, a jump rope and more. Some will only require a good pair of running shoes to get in a good workout.
Related Post: How to Find the Best Nike Running Shoes For You
Celebrity Workouts
Programs: Megan Thee Stallion’s Hottie Bootcamp, Ball Harder with Ja Morant
Equipment (varies by workout): mat, dumbbells, medicine ball, basketball
Both Megan Thee Stallion and Ja Morant programs that are a few weeks long, plus other, singular workout classes on the app. These programs offer a fun change in pace from the typical classes, and both have a pro trainer in the videos to offer additional instruction. Note that the Ja Morant workout program contains some basketball-specific exercises.
Strength
Programs: Hit & Strength with Tara, Total Strength Builder 101, Kick Off with Betina Gozo, Pro Strength with Ryan Flaherty
Equipment (varies by workout): bodyweight, dumbbells, full gym
Strength training often gets overlooked, which makes these programs a great resource for those who want something more than cardio. Two of these programs rely solely on body weight, with only the Pro Strength program requiring a full gym. Again, these workouts are better suited for beginner and intermediate levels. If you already have a strength training regimen, you probably won’t find the variety or long-term instruction you need in one of these programs. To find more advanced workouts, check out our picks for the best weightlifting apps.
Kids
Programs: Coaching Kids: The Power of Play, Fitness Adventure with Brian & Bella Nunez
Equipment: Bodyweight
The Coaching Kids program isn’t made for kids, but for people who coach kids. It’s got tips and training to enhance skills for those in physical education or coaching positions. If you're looking for a fitness program to follow with your kids, check out the Fitness Adventure program, which is designed for children ages five and up. If you’re a parent with a kiddo who wants to exercise beside you, this program is for (the two of) you.
Working Out with Nike Training Club
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Workouts
I sampled multiple workouts on the NTC app, including yoga, meditation, HIIT and strength training. I’m a runner, so I also tried out a few of the runner-specific workouts. Overall, I found the workouts were properly labeled as beginner, intermediate or advanced. I liked that important information, such as duration and necessary equipment, was visible from the main page, making it easier to select a class. Some even offered a quick preview, which was helpful if you wanted to check the instructor’s style or the exercise types before committing to a class.
There are far more beginner workouts than anything else, but you can find something for every fitness level. The workouts also include modifications to make the moves easier or more difficult to accommodate different fitness levels. The whiteboard workouts are a great option for gym-goers who’d like guidance and workout structure, with the exact number of sets and reps to do, but don’t need or want to follow an instructor. You can also rate and put in a location for every workout.
If you’re looking for something more advanced in a fitness app, Future Personal Training offers virtual personal training programs tailored to each individual’s goals, level, equipment and schedule.
Instructors
I found the NTC instructors to be knowledgeable, relatable and experienced in keeping the workouts moving. You can read through the trainer’s bios in the app to find one you'll click with, but keep in mind that bios don’t include the trainers’ credentials, such as certifications from nationally recognized organizations like the National Academy of Sports Medicine (NASM), American Council on Exercise (ACE), or National Strength and Conditioning Association (NSCA).
App Functionality
I tried the app on an iPhone and an Android tablet. Functionality was nearly identical, except the Android automatically asked me if I wanted to connect to Google Fit right away, whereas the iPhone didn’t. I’m not sure if that’s an iOS system thing or the fact that I have an older iPhone. Downloading and setting up the app was quick, though I had to set up a Nike account and answer a couple of questions, like how many times a week I want to work out. The app can also sync with running apps, such as Strava or the Nike Running App.
The workout classes are all accompanied by music, but if it isn't what you feel like listening to, you have the option to turn the in-app music off and listen to your own tunes via Spotify or other streaming services.
Community
Nike Training Club’s community features are basic. I can’t help but compare NTC to apps like Peloton and iFit, which are known for their community features, and which NTC can’t hold a candle to. You can connect with contacts using NTC, but it doesn’t offer challenges, leaderboards or live classes. If you're searching for a workout app with more social features, NTC will come up short.
What We Like About Nike Training Club
The Nike Training Club offers a solid variety of both trainer-led and whiteboard workout classes. It’s suitable for people with different experience levels and those who are just starting to build their exercise routine, with short classes that are perfect for those who don’t have much time, bodyweight workouts for those without access to equipment and more difficult classes for people looking to advance their fitness.
One advantage to offering many different short classes is the ability to build your own workouts based on how you’re feeling and your goals. For example, you can do a five-minute stretching workout followed by 10 minutes of core and 10 minutes of yoga or dance. Plus, the whiteboard workout plans provide options that you can do at your own pace, on your own time, and with your own music. They have minimal cues with a sample video to demonstrate each move. I also liked the strong filters that made it easier to narrow down your choices and find the perfect workout, and the fact that you can opt out of the in-app music and choose your own tunes for your class.
What We Don’t Like About Nike Training Club
Nike Training Club is light on advanced level and longer trainer-led workouts. Many intermediate and advanced-level users might get bored with the small selection. Many of the 45- to 60-minute workouts are whiteboard, which may not be helpful if you prefer long, trainer-led workouts. One small thing that I found bothersome was the fact that NTC didn’t show the credentials of the trainers or instructors in the app. It’s not a big thing, but I do like to see what qualifications trainers have when deciding if I want to take a class led by them.
Though the app doesn’t offer advanced metric tracking for the workouts, it does offer connectivity to several apps that do, such as Apple Health and Google Fit, for those who want deeper insight into their calorie burn and heart rate during workouts. If you don’t use either, all you can track is your workout time and the workouts you’ve done on NTC.
Nike Training Club App Interface
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The NTC interface is a cinch to navigate. The home page offers the latest workouts and options to connect to friends or just get started browsing. I preferred the browsing tab, where I could filter workouts until I found one I wanted to do.
The activity tab shows your workout history, including how many workouts you’ve done and a list of those workouts. I like that you can save your favorites so that they’re easier to find. This tab also includes achievements, which are badges for things like finishing 10 workouts, completing a workout early in the morning, or exercising on a specific day.
There are programs for periodized training over several days or weeks, which you can scroll through to make your selection. It would be nice if you could filter through the programs the way you do workouts, but that’s not currently an option. You can also click a + button to add workouts that you do outside of the app if you want to track all workouts in the same place.
Nike Training Club vs. DailyBurn
If you put Nike Training Club up against DailyBurn, there are key differences that may make one of the apps a better fit for you than the other. DailyBurn is a subscription-based fitness app that costs $14.99 per month. With that, you get access to a large library or workouts, with one live stream option each day. It can stream on phones, tablets, and TVs, with an interface that mimics Netflix. During the live stream, you can interact with other users. The DailyBurn offers more variety with live stream exercises and a community aspect via interaction with other participants than NTC. However, both apps don’t offer much in the way of heavy strength training.
Check out our Daily Burn Review for more information about the fitness app.
Nike Training Club FAQs
Is the Nike Training Club app good for beginners?
The Nike Training Club is an excellent app for beginners. It’s not exactly like having a personal trainer in your home, but the majority of workouts include easy-to-follow cues and instruction that teaches proper form. Keep in mind, if you’re a real beginner to certain exercises, like a deadlift, it would be helpful to work with a trainer to ensure proper form.
Is Nike Training Club free?
Nike Training Club is free, with no paid tier. There are no features or workouts to unlock or in-app purchases. Everything is free.
What metrics does the Nike Training Club app track?
This free workout app doesn’t track metrics beyond how many workouts you do and how long you spend working out. However, it can connect to Google Fit and Apple Health, where you may be able to track those metrics during your NTC workouts.
Does the Nike Training Club connect to Spotify?
NTC doesn’t connect to Spotify, but it does allow you to turn off the music that plays during the workouts and listen to your own Spotify and other streaming playlists.
The Takeaway: Is Nike Training Club Right for You?
The Nike Training Club won’t work for everyone’s fitness journey, but it can be an integral part of or a great addition to many others. Beginners and those who need quick access to short workouts get the most options and benefits with this app.
Intermediate-level users can also get excellent workouts to supplement their current routine. However, they might get bored with the smaller selection. The only users who may not benefit are those who focus primarily on heavy weightlifting or are advanced in their fitness level. There just aren’t many workouts in NTC if you fall into those categories.
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