Exercising, eating healthy and losing weight consistently dominate the list of New Year’s resolutions, but we’re a few months in now, so it’s about time we provide some reinforcement to keep you on track. We hear it all too often from our readers, “how do I stick to my New Year’s resolutions”? Well, we answered how to keep your New Year’s resolutions for this year, in our dedicated article right here. And if you’re looking to get fit this year – then good news – we’ve put together a list of the biggest fitness trends for 2023 decided by our experts.
What we love about this list is it’s completely accessible for all people and all bodies – no matter where you are on your fitness journey from beginner to hard-core gym-goer who’s looking for something new and exciting to try this year. Most of all, these exercise trends focus on moving your body in a way that’s good for your soul – no matter how you like to get your sweat on.
From the latest in wearable technology to the resurgence of free weights to the viral TikTok 75 Soft Challenge, there’s something for everyone on this list. So get ready to get your heart pumping and blood following because these trends are sure to get you moving and putting your best and healthiest foot forward this year. Without further babbling, here are the top fitness trends for 2023.
But OK, what exactly are some of these fitness trends and how can you get started ASAP? Let’s dive a little deeper, shall we?
1. Wearable Technology
Ready to up your fitness game with a little helping hand from technology? Then it’s time to #investinyourself and buy some wearable tech. Wearable tech is so much more than step counters and heart rate monitors – like seriously, it’s crazy what wearable tech can do these days! From tracking stats like calories burned, tracking your body temp, alerting you to stand up when you’ve been sitting too long and even tracking how good of a sleep you got – there’s so much wearable tech can do. And we’re not just talking smartwatches – we’re talking jewellery, clothing and other accessories too. Wearable tech has been a mainstay of many fitness trends reports over the past decade, and studies confirm the effectiveness of wearable tech when upping your fitness game. So get on it, quick stat!
Our list of the best smart watches
RELATED: Looking for the latest fitness trends, products, and more? Check them all out here.
2. Strength Training With Free Weights
If you want to get buff and boost your muscular fitness, strength training with free weights is a fitness trend in 2023 that everyone can get behind. This type of workout uses classic equipment like barbells, dumbbells, and kettlebells to help you get stronger and more toned. By manipulating things like reps, sets, tempo, and load, you can tailor your strength training to meet your specific fitness goals. And the best part? You can do it from the gym or exercise at home (if you have the right equipment – give some adjustable dumbbells a go!) It’s such an accessible exercise trend and you can get started with it no matter how new (or seasoned) you are with weight training. It’s an excellent way to get into some more serious weight training and a good routine for progressing to things like a squat rack, so we love to see it.
Our list of the best dumbell workouts Best kettlebell workouts
3. Body Weight Training
Taking charge of your finances in 2023 and don’t want to dish out your hard-earned cash on a gym membership? We feel ya. Gyms can definitely be pricey, so that’s why it’s great to see bodyweight training on the list of exercise trends this year. This trend combines a variety of multiplane movements using your own body weight as resistance. It’s a super functional way to exercise that requires minimal equipment and space – all you need is your own body! Body weight training can help you build strength, improve your balance and coordination, and burn calories. Plus, it’s super versatile – you can do it just about anywhere, whether you’re at home, in a park, or on the road.
Our list of the best body weight exercises
4. Functional Fitness Training
If you’re not about the “shredded” life and don’t care about being big and strong but would rather exercise for functionality, functional fitness training is for you. So what exactly is functional fitness training? This fitness trend is a type of strength training that’s all about preparing your body for the everyday activities of life – think bending, twisting, lifting, and more. By working on multi-joint movements that involve your knees, hips, spine, elbows, wrists, and shoulders, you’ll build strength and improve your range of motion to make everyday living easier. Functional training is especially good for older folks and just generally improves your range of mobility.
Functional fitness workouts reflect the types of things you do in your daily life, like carrying groceries or lifting heavy objects or even getting in and out of your car. It’s a super practical way to exercise that can help you get stronger and more capable in your everyday life. Here are some examples:
- Walking: Walking on the treadmill on an incline.
- Pushing: Pushups using a TRX.
- Pulling: 10 minutes on the rowing machine.
- Bending: Bentover row or deadlift
- Squatting: Squatting with your body, or with weights for a challenge
- Lunging: Lateral lunging, back and forward lunging.
- Core: Russian twists with a medicine ball
If you had to get started with just one type of functional training exercise, we’d recommend squatting. However, if you’re totally new to squats, it’s best to get some help from a professional trainer to make sure your form is correct and to prevent injury.
5. High-Intensity Interval Training (HIIT)
Want to burn a good amount of calories without spending ages slogging it out in the gym? Say hello to High-Intensity Interval Training (HIIT). This fitness trend that’s been around for yonks involves short bursts of intense exercise followed by periods of rest (like 20 seconds on, 40 seconds off). It’s a super efficient way to get in a full-body workout and burn calories fast. But HIIT isn’t just about burning calories – it can also help improve your strength, endurance, and overall fitness. Plus, it’s super versatile – you can do HIIT with just about any type of exercise, from running on the treadmill or outdoors, to cycling or bodyweight exercises and beyond.
Our list of the best HIIT workouts
6. Outdoor Training
Prefer to get your sweat on in the great outdoors? Great news – outdoor training is one of the big exercise trends in 2023. More and more health and fitness professionals are offering outdoor activities like group walks, rides, and organised hikes. And it’s no wonder – outdoor workouts are a great way to get in shape and enjoy the great outdoors at the same time.
Whether you’re into stand-up paddleboarding, kayaking, mountain biking, or backcountry hiking, there’s an outdoor activity for everyone. You can tackle some outdoor training by yourself, or join an outdoor exercise group. Plenty of gyms these days also offer a range of classes outside, so there’s definitely no shortage of outdoor training to sink your teeth into!
Our list of the best outdoor gyms in Sydney
7. 12-3-30 Workouts
The treadmill AKA “dreadmill” often gets a bad rap in the world of fitness and exercise, but in 2023, it’s making a comeback. The “12-3-30” workout is one such fitness trend that’s been making the rounds on social media and is set to be the biggest fitness trend in 2023, with a whopping 309% increase in interest. It’s a simple concept: you set the treadmill to an incline of 12 and a speed of 3 miles per hour (4.8km), and then walk for 30 minutes. Super simple but super effective, with social media users sharing some epic results. We recommend making the time go faster by checking on your favourite Netflix show – 30 minutes will be over before you know it.
Our list of the best fitness products
8. 75 Soft Challenge
If you’re an avid TikToker you’ve probably heard of the 75 Hard Challenge. It’s a viral fitness trend that’s taken over TikTok (with over 1.4 billion views to date). Created by entrepreneur Andy Frisella in 2019, this challenge is all about mental toughness – it’s not just about getting fit, but about transforming your mindset. The challenge involves following five strict rules for 75 days straight: following a diet and not drinking alcohol, exercising for 45 minutes twice a day (at least one workout outside), drinking 3.8L of water per day, reading 10 pages of inspirational non-fiction every day, and taking a photo of yourself every day. No cheat days or rest days allowed – if you miss a day, you have to start from day one.
That’s a lot, tbh. But the good news is there’s a less intense version of the challenge too – the 75 Soft Challenge, created by fitness influencer Stephen Gallagher. It’s similar to the 75 Hard Challenge, but with fewer restrictions – eat well and only drink on special occasions, exercise for 45 minutes a day with one day of active recovery per week, drink 3 litres of water per day, and read 10 pages of any book every day. It may not have as many views as the 75 Hard Challenge (93.6 million at the time of writing), but it’s definitely gaining traction, and it sounds much more doable than 75 Hard!
Get Moving in 2023
The one thing all of these fitness trends have in common is 2023 is all about moving your body in a way that feels good for you and will improve your health and fitness for the year ahead and beyond. It’s not about insane hour-long workouts and crazy heavy lifts in the gym, or pushing yourself to the brink of exhaustion all in the name of #fitspo, but rather being kind to your body and mind and working out in a way that’s sustainable, maintainable and accessible – no matter who you are or how you like to move your body. Frankly, we love this list and can’t wait to jump on some of these trends ourselves. Happy exercising, people!
Fitness Trends FAQs
Wearable technology is the top fitness trend for 2023, according to the American College of Sports Medicine (ACSM). Wearable tech came out on top of a list of 20 trends expected to dominate the fitness industry in the coming year. Basically, wearable tech is an electronic device worn on the body and can be used to track and monitor various activities. Some examples of wearable technology include fitness trackers, smartwatches, heart rate monitors, and GPS tracking devices. These pieces of tech can be used to track things like heart rate, calories burned, distance travelled, sleep patterns, and more.
The 75 Soft Challenge is a simpler version of the viral TikTok 75 Hard Challenge, which is based on a program by entrepreneur Andy Frisella that’s all about mental toughness and transforming your mindset. The Soft Challenge takes a gentler approach and follows four simple rules for 75 days: eat well and only drink on special occasions, train for 45 minutes a day and take one day a week for active recovery, chug 3 litres of H2O each day, and read 10 pages of a book every day.
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