From Cardio to Deadlifts: Why Gen Z Are Swapping Cardio for Strength

Walk into any gym right now and you'll see it.

More people under the rack.

More people learning to deadlift properly.

Fewer people grinding out 45 minutes on a treadmill, wondering why nothing's changing.

The BBC picked up on it this week, and the data behind it is pretty striking.

What the numbers say

Sport England figures show that 16 to 34 year olds in England are now doing more gym sessions, more work on exercise machines and more weights sessions than they were back in 2016/17, while running, fitness classes, swimming and interval sessions have all dropped off in that age group. Running is still the most popular activity for young people overall, it's just not the automatic choice anymore.

And it's not just what they're doing, it's what they're paying for. UK Active found that 27% of 16 to 34 year olds now say fitness or gym membership is a top spending priority, up from 21% in 2024, which puts it ahead of saving, eating out and holidays.

They're not treating it as a luxury.

They're treating it like a bill that gets paid.

Why it's happening

Part of it is results. Resistance training changes body shape and composition quicker than cardio on its own, so people actually see and feel progress, and progress is what keeps you coming back. Part of it is knowledge, there's far more information out there than there was ten years ago (some good, plenty of it gash) and people now understand strength isn't just for bodybuilders, it's for your bones, your joints, your metabolism and getting older well. And a big part of it is connection, lifting alongside other people, hybrid formats like Hyrox, running clubs, it's social in a way a solo treadmill session with your headphones in never was.

Why this matters to us

Decline is silent.

It doesn't turn up one morning with a warning.

It creeps in.

A bit of strength gone here.

A bit of confidence there.

A back that aches more than it used to.

Then one day you notice what's been lost.

Muscle and bone are two of the things we lose quietly as we get older unless we do something about it, and strength training is one of the most direct ways to stop that creep before it takes hold. Recent research suggests around two hours of strength training a week can deliver a lot of the same benefits as regular aerobic exercise, including a lower risk of dying from heart disease or stroke, as well as looking after your brain and your self esteem.

So when young people build that habit in their twenties, they're not following a trend.

They're investing in the version of themselves that turns up at 50 and 60.

And it's not just a young person's game either. Data from Our Future Health shows older adults are actually doing more moderate exercise each week than younger ones, and parkrun has seen its fastest growth in the oldest age groups.

Start where you are.

Keep moving forward.

It's not cardio versus strength

I'm a running coach and a duathlete, so I'm not about to tell you to bin the cardio. The Chief Medical Officers still recommend 150 minutes of moderate exercise or 75 minutes of vigorous exercise every week, and your heart and lungs need that work. The real shift is that strength is finally getting the seat at the table it always deserved, and the best programmes use both.

How we do it at Pinnacle

We don't just hand you a barbell and hope for the best. Everyone starts with proper coaching on technique, then a plan that builds week on week, with your numbers tracked in the Pinnacle app so you can see the progress for yourself rather than guess at it. That's what turns a few good sessions into something you're still doing in five years.

Whether that's the gym at Hamble Point, group training with one of our coaches, or online coaching through the app if you can't get to us, the aim is the same.

Get you strong.

Keep you strong.

Stop the decline before it starts.

And if the social side is what gets you through the door, come along to NetWorkOut on the second Friday of every month.

If you've been thinking about making the switch, now's the time to crack on. Book in for group training or start online coaching today.