NEW YORK, Dec 25: As we step into 2024, it's time to recalibrate our fitness compass and bid adieu to the fads of yesteryear. The past year saw the emergence of several fitness trends, but not all were created equal. To guide you through the fitness landscape of 2024, a team of experts, each with their finger on the pulse of wellness. Join us as we uncover the upcoming trends and discern which fitness fads should be left behind for a healthier, more balanced you.

A conditioning specialist, pain-free performance expert, and seasoned fitness writer collaborate, offering science-backed insights derived from interviews with seven leading professionals.

1. Steady-state cardio makes a comeback

Anticipate the resurgence of steady-state cardio and walking as primary heart-friendly activities. Traditional cardio is making a gradual comeback, offering a more sustainable alternative to intense workouts. Celebrity trainer Daniel McKenna advocates for the long-term health benefits of steady-state cardio, citing its positive impact on cardiorespiratory systems and its role in reducing the risk of type-2 diabetes, high blood pressure, and high cholesterol. As we shift towards prioritizing balance over intensity, the appeal of steady, gentle movement is set to grow in 2024.

2. Strength meets flexibility: Pilates and yoga on the rise

Breaking gender norms, Pilates and yoga are poised to gain popularity among men, blending strength and flexibility training. A-list celebrities like Harry Styles and Giancarlo Esposito have embraced these practices. Tony Horton, fitness pioneer and creator of P90X, underscores the importance of yoga for overall fitness, emphasizing its benefits in building core strength, improving balance, and fostering mindfulness. As we aim for stability and longevity, Pilates and yoga are essential components of a holistic fitness regime.

3. Rucking, hiking, and outdoor pursuits flourish

Outdoor fitness, including the trending activity of rucking (walking with a weighted pack), continues to thrive. Rucking saw a 50% increase in Google searches in 2023, reflecting a broader shift towards outdoor workouts. Kyle Zagrodsky, CEO of OsteoStrong, hails rucking as an efficient and affordable workout that combines strength and endurance. With an emphasis on functional fitness and the growing appeal of activities like hiking, outdoor pursuits are set to maintain their popularity in 2024.

4. Brain training takes center stage

Recognizing the impact of lifestyle choices on brain health, 2024 will witness a surge in interest in brain training. Paola Telfer, CEO of the Sens.ai brain training system, emphasizes its role in enhancing metabolic, mental, and cardiovascular health. As the link between physical exercise and cognitive well-being gains credibility, exercises designed to boost memory and concentration are on the rise. The market for Brain Training Apps is expected to reach $44.43 billion by 2030, reflecting a growing prioritization of mental well-being.

5. Workouts go virtual and gamified

Virtual reality (VR) and gamification are set to revolutionize the fitness landscape in 2024. Andy Hoang, CEO of Aviron, predicts gamified fitness to take center stage, turning exercise into an enjoyable and engaging activity. VR fitness is gaining popularity, providing a gamified approach that motivates and builds a sense of community. With the global market for VR fitness games projected to reach $16.2 billion by 2030, the fusion of technology and fitness is here to stay.

6. Prehab and hybridized functional fitness become norms

Fitness routines get a makeover with the rise of hybridized training methods focused on injury prevention and overall well-being. Recognizing that fitness extends beyond intense workouts, there's a shift towards preparing the body for daily tasks. Les Mills+ notes a 55% surge in mobility sessions, highlighting a growing emphasis on smart fitness, healthy life goals, and long-term well-being. As more individuals pick up strength training, the focus is on achieving a balanced and functional approach to fitness.

7. Recovery reigns supreme

Acknowledging the importance of recovery in fitness routines, at-home recovery tools such as ice baths, massage devices, and saunas have gained popularity. According to Stan Kravchenko, these tools are crucial for consistent exercise, offering both physical and mental health benefits. Post-workout recovery becomes a priority for nearly half of Americans, with mindfulness, brain training, and stress reduction practices gaining traction. The demand for at-home recovery tools continues to rise, making after-care more accessible.

Worst fitness fads to leave behind

No trend report would be complete without a critique of the fads that should be left in the past. Overtraining, excessive cardio for weight loss, body-part splits, partial reps, and myths about lifting harming joints are debunked. The focus is on a balanced and sustainable approach to fitness that prioritizes rest, holistic well-being, and functional movement.

As we venture into 2024, let this guide steer you toward a fitness journey that is not only effective but also mindful of your overall health and well-being. Embrace the trends that resonate with you, and leave behind the fads that no longer serve your fitness goals. Here's to a healthier, more balanced you in the year ahead!