5 Fitness Fads That Aren’t Crap (and 1 That Totally Is)
Every year brings a new wave of fitness trends. Anyone remember the Shake Weight?
Some are garbage dressed up with fancy branding, but others actually stand the test of time and science.
Today we’re breaking down 5 current fitness trends that are actually worth your attention, and 1 that needs to go in the trash (especially if you're a woman in your 40s or 50s trying to lose weight).
Let’s get into it.
By the way… We’re Jonathan & Blakley, the owners of Digital Barbell. Our roots are in in-person training, but now we are helping people get in the best shape of their lives 100% online.
Since our business is online, we live, work, and travel in our Airstream with our two crazy dogs.
You can follow along on our YouTube channel, and be sure to subscribe to our podcast on Apple or Spotify for tons of free and valuable fitness content.
Hi! We’re Jonathan & Blakley!
Nice to meet you!
1. Not Drinking Alcohol
It’s officially cool to say, “I’m not drinking”, and we’re here for it.
We’ve seen a huge boom in non-alcoholic beer and mocktails. Almost every major beer brand now makes a non-alcoholic version. Entire companies like Athletic Brewing Co. are dedicated to craft NA beers that taste great and give you zero regret the next day.
Our faves:
Athletic Brewing's Run Wild IPA
Michelob Ultra Zero
Heineken 0.0
Blue Moon NA
NA wine? Still a work in progress. Skip it, and stick to NA beer or mocktails.
Why skip alcohol?
Even just a few drinks per week can:
Disrupt your REM sleep (where your brain processes emotions)
Increase snoring
Boost hunger and cravings
Suppress testosterone and muscle protein synthesis
Raise anxiety and depressive symptoms
Contribute to weight gain and higher cancer risk
Weaken your immune system
If you’re thinking about quitting or cutting back:
Try NA options or fizzy water
Replace the habit of “cracking something open at 5pm after work” with a walk or a hobby
Ignore the haters, it’s mainstream now
The best part? You’ll probably feel better in less than a week.
2. Eating More Protein (Yes, Cottage Cheese is Trending)
Protein isn’t just for meatheads and gym bros. People are waking up to the fact that it’s essential if you want to actually look like you work out.
You can lift weights 5 days a week, but if you’re not getting enough protein? You’ll likely look the same.
Analogy time:
Eating low protein while training is like washing your car… and forgetting to rinse the soap off. You did some of the work, but you’re not finishing the job.
Watch out for these protein pitfalls:
Protein bars and Starbucks “Protein Boxes” often have more fat and sugar than useful protein
One popular “Protein Box: has: 470 calories, 25g fat, 23g protein, 40g carbs - That’s less than 100 of the 470 calories from protein!
Nuts are not a great protein source—they’re a fat source with a little protein
Eating more protein does not cause fat loss (you still need a calorie deficit)
Eating protein without lifting won’t build muscle
What’s a good protein target?
0.7–1.0g per pound of bodyweight (adjust if you have significant weight to lose). Use our free calculator HERE or message us on IG for help.
Our favorite convenient go-to protein sources:
Meat! lol
Protein Powder
Skyr or Greek yogurt
Fairlife or Mootopia milk (shoutout to our fellow Texans)
3. Hybrid Training
What is it? A combination of strength training, cardio (like running), and CrossFit-style conditioning.
This trend is growing fast, especially among people who don’t want to be pigeonholed into just one style of training.
Why it works:
You get the muscle-building benefits of strength training
You improve your conditioning and heart health with cardio
You burn more calories and increase overall athleticism
Philosophy fit: We love this approach. It checks all the boxes: balanced, effective, and sustainable. You don't need to pick just bodybuilding or just cardio. You can do both with smart programming.
The key? Managing intensity and recovery so you don’t burn out. Lift with purpose, condition with intention, and don’t be afraid to walk (more on that next).
Want our help “having it all”? Check out our program options and prices below.
4. At-Home Workouts with Real Structure
Post-pandemic, you’d think people would be running back to the gym in droves. And while some are, many have realized: training at home works, especially when you have guidance.
Over 1/2 of our 100+ clients work out at home.
At-home fitness isn’t about random Instagram circuits or doing what feels good that day.
It’s about:
Consistent, progressive strength training (even with dumbbells or bands)
Proper coaching (via apps, video check-ins, or feedback)
The convenience to work out around your lifestyle, not the gym’s hours
Not having to lay in someone else’s sweat puddle
What’s trending:
More people are hiring online coaches, buying home gym equipment, and prioritizing structured programming rather than chasing motivation.
This trend has staying power, especially for busy parents, travelers, or anyone tired of wasting time commuting to the gym.
Here is our list of recommendations for at-home workout gear: CLICK HERE
5. Walking More
Walking is back, and it never should have left.
You don’t need to go from 0 to half-marathon. Just walk more. It’s one of the most powerful tools in your fat-loss and longevity toolbox.
Benefits of walking:
Improves insulin sensitivity
Supports joint health and mobility
Reduces stress and boosts mood
Aids digestion
Increases circulation and recovery
Helps maintain a high calorie burn without draining your nervous system
Bonus: It’s the best mood changer we know. If you’re feeling stressed or stuck, take a walk. You’ll feel better.
How to start:
Track your steps using a watch or pedometer
Look at your weekly average, not just daily
Slowly increase your daily average by 1,000–2,000 steps
Work toward a target of 10,000 steps/day if possible
And no, it doesn’t have to be a scenic nature walk. Costco laps count. Mall strides count.
Pro Tip: Get a walking pad like THIS for days when it’s too hot, cold, or rainy outside.
❌ The Fitness Fad That Is Crap:
“Menopausal Women Can Only Lose Weight by Walking in a Vest”
Let’s be crystal clear:
The idea that women in perimenopause or menopause need to stick to low-intensity walking with a light weight vest if they want to lose fat is not just wrong, it’s harmful.
Here’s the truth:
Menopausal women benefit from lifting weights and eating enough protein more than ever.
Yes, walking is amazing (see above). Yes, recovery matters. But to prevent muscle loss, combat bone density decline, and manage body composition, you need strength training.
And let’s not ignore the mental boost and empowerment that comes from lifting weights.
What does work:
A balanced strength training program (2–4x/week)
Prioritizing protein (0.7–1g per lb of bodyweight)
Managing stress, sleep, and hormones
Eliminating almost all alcohol
Using walking to support daily movement, not replace training
You don’t need to shrink yourself and slow down just because of your age. You need to train smart, eat intentionally, and keep showing up.
Final Thoughts
Some fitness fads are silly. Others are science-backed shifts in the right direction. The trick is knowing the difference.
If you're focused on:
Building muscle
Getting leaner
Feeling energized
Staying active for decades…
Then these 5 trends are tools worth using. Just avoid the one that tells you to play small.
Need help putting it all together?
We build training and nutrition plans that work for real people with real lives—whether you’re 35, 45, or beyond.
Let’s make fitness something that actually sticks.