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Puma Fuse 3.0 Performance Review

Puma Fuse 3.0

The Puma Fuse 3.0 is the weightlifting-focused shoe in Puma’s training lineup. The recently reviewed Puma PWR Nitro Squared targets the more HIIT and class-based workout crowd.

In our PWR Nitro Squared review, its main weakness was instability on heavy lifts. That’s the Puma Fuse 3.0’s biggest strength. You can basically view the two Puma training shoes as two halves of one whole. 

Most people won’t need both as their needs will skew towards one or the other but some people (who love the gym and spend a lot of time there) will benefit from having both shoes in their arsenal.

I like Puma’s philosophy on training shoes. The dividing line they’ve chosen is effective and bifurcates what gym needs based on real world usage. It’s intuitive, even to those setting foot in the gym for the first time or returning after a long absence. 

The gym experience can be amplified by choosing footwear that aligns with your goals. If you’re lifting heavy…you’re in the right place. The Puma Fuse 3.0 is meant for anyone that wants to throw some heavy weight around.

Puma Fuse 3.0

Release Date: January 8, 2024

Price: $120

Drop: 4mm

Fit: True to size

Puma Fuse 3.0 medial view

How does the Author Train?

Drew Whitcomb (age 42, 6’6″ 195lbs): Trains daily with a focus on running, strength training, and mobility. He writes the majority of our running shoe reviews and runs a lot of miles due to testing needs and his growing affinity for long-distance races. He regularly competes in marathons, half-marathons, 10k, and 5k races. His strength training and mobility regimen center around maintaining flexibility and lifting heavy to build power as a counterbalance to all the running he’s doing. His number one focus is staying injury-free so he can keep up the sweet gig of reviewing shoes for a living.

Puma Fuse 3.0 lateral view

What is the Puma Fuse 3.0?

Puma designed the Fuse 3.0 “to meet the needs of your toughest and most intense training sessions.” While that’s clearly marketing speak, the Fuse 3.0 is built to compete with the Reebok Nano X4 and Nike Metcon 9. Or to put it another way, the shoes most used for CrossFit.

It’s built stable and low to the ground with a dual density midsole that’s firm but offers extra flexibility in the forefoot. You can actually see and feel the dual density setup when you pull the drop-in midsole out of the shoe. In addition to the foam being different colors, you can feel it’s a bit softer up front and firmer in the back (which is reminiscent of the GoRuck Ballistic Trainer’s drop-in midsole). 

The Fuse 3.0 includes medial and lateral rope guards, a HEX TPU heel clip with outriggers for even more support, with a poly mesh and TPU coated yarn knit upper for a combination of durability and flexibility.

Basically, it’s got almost everything you’d want from this category of cross trainer. But is it enough for high performance?

Puma Fuse 3.0 outsole traction

Where does the Puma Fuse 3.0 excel?

The Puma Fuse 3.0 is best when used for compound lifts where ground contact and extra stability mean you feel confident pushing your max weight or reps. My feet were glued to the ground on squats and deadlifts. At the same time, I had sufficient flexibility for step ups and sled pushes. 

Various single leg movements such as pistol squats and split squats, where my main source of failure is often weak, unstable ankles, got a huge assist. The outriggers, heel clip, and ground feel made it much easier to balance myself throughout the movements. If you want a stability assist, the Puma Fuse 3.0 will provide it.

I found jumping rope and plyometrics doable…there’s just enough cushion. Though I may rethink that if my gym had a concrete floor. The astroturf flooring in my gym adds a touch of softness that helps on those types of exercises.

The Puma Fuse 3.0 does not excel at cardio. I’d liken running in the Fuse 3.0 to a barefoot running experience, but with a clunkier heel than what you’re born with. The cushion just stops being effective after 100 meters or so. It can handle sprints, but anything longer than 100 meters gets real uncomfortable, real fast. If you want to do a lot of running in your workout shoes, the Fuse 3.0 isn’t the right choice.

Puma Fuse 3.0 puma grip


  • Top tier stability
  • Great ground feel
  • Durable upper
  • Tacky Puma Grip outsole
Puma Fuse 3.0 upper


  • Narrow toebox
  • Sizing (go up a half size)
  • Clunky heel
  • Big toe area needs extra break-in time due to overlays
  • Drop-in midsole means orthotics and insoles don’t work
Puma Fuse 3.0 heel view

Is the Puma Fuse 3.0 wide foot friendly?

The Puma Fuse 3.0 isn’t wide foot friendly and doesn’t fit true to size. You’ll need to go up a half size from your typical Puma running or training size. Even once you do that, the toebox is narrow. It hugs the top of the foot at the toebox so it’s not tall either. This will likely be too constrictive for most wide footers.
Wide footers should review our best cross training shoes list for better options.

Puma Fuse 3.0 ready for deadlifts

Is the Puma Fuse 3.0 worth $120

Yes, the Puma Fuse 3.0 justifies its $120 price tag. With most of the competition for this shoe at $140 or $150, the Fuse 3.0 delivers good value. It’s one of the better options for those looking to lift heavy on a budget.

Puma Fuse 3.0 summary

Puma Fuse 3.0 Summary

The Puma Fuse 3.0 is focused on keeping the wearer stable while they lift weights. It locks the foot down to the ground with the always amazing Puma Grip outsole, various outriggers, PWR TAPE overlays, and a beefy heel. 

It’s not cushioned enough and too clunky for cardio but it’ll handle sprints. The Puma Fuse 3.0 is also priced $20-30 cheaper than the competition so while it’s not perfect, it delivers high end stability and durability for the price.

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