Strength Training Overtakes Cardio Trend
Cardio is falling out of favor as strength and conditioning take center stage in gyms nationwide, driven by evidence that resistance training yields greater long-term health benefits. A British GQ experiment found that bodyweight workouts can build strength without gym access over a full year. New research shows HIIT helps people over 65 lose fat while preserving muscle mass.
- Strength training is the top fitness goal for 2024, with 35.9% of people prioritizing building muscle. Recent data shows strength training constitutes 23.81% of workouts, while cardio has seen a significant drop in popularity. - A primary benefit of resistance training is its ability to counteract sarcopenia, the natural decline in muscle mass that begins around age 30 and accelerates after 65. - Regular strength training is associated with a 20% lower risk of premature death, with an even more pronounced reduction in cardiovascular mortality for women. It also improves insulin sensitivity and glycemic control, which is beneficial for those at risk for type 2 diabetes. - Beyond physical benefits, high-intensity interval training (HIIT) has been shown to improve cognitive function in older adults for up to five years, according to a study by the University of Queensland. MRI scans revealed structural changes in the hippocampus, the brain's center for learning and memory. - Studies confirm that bodyweight exercises build muscle just as effectively as lifting weights, provided the exercises are performed with high intensity and sets are taken close to muscular failure. One study found nearly identical muscle growth between participants doing push-ups and those using a bench press. - As little as 30 to 60 minutes of resistance training per week can significantly improve bone mineral density, helping to reduce the risk of osteoporosis. The mechanical stress from muscles pulling on bones signals the body to reinforce them. - In response to the trend, fitness brands not traditionally focused on weightlifting are incorporating more strength work into their programs. Companies like Orangetheory Fitness and Pure Barre now include weights, and Nike has launched its own line of strength training equipment.
