Trends Come and Go — Here's What Actually Works

If you spend more than five minutes scrolling through social media, you’ve probably seen it: flashy workouts with zero context, influencers promising “toned arms in 10 minutes,” and a constant stream of “new” fitness trends that claim to be better, faster, or somehow revolutionary.

As a personal trainer, I’ve seen this cycle over and over. Every few months, there’s a new method that gains traction — often backed by someone with a ring light and a six-pack, but not much actual knowledge of movement science. Whether it’s the latest Pilates hybrid, “hot girl walks,” or workouts that rely more on editing than evidence, it can be hard to tell what’s legit and what’s just content.

And if you’re someone who’s trying to get stronger, feel better, or simply move more, it’s understandable to feel overwhelmed. Should you be lifting heavy? Taking more classes? Walking 10,000 steps a day? What if you’re doing it wrong?

Here’s the thing: the fitness industry thrives on novelty, but your body thrives on consistency. While trends can be fun or motivating in the short term, they rarely offer the full picture and they often skip over the unglamorous, unfiltered truth about what really creates lasting results.

This blog isn’t about bashing new ideas. It’s about helping you develop a filter. I want you to feel confident knowing what’s worth your time (and what’s not), how to spot red flags, and what timeless training principles will always support your goals no matter what the algorithm is pushing this week.

Let’s break it all down.

🚩 Red Flags in Trending Fitness Content

1. No credentials, just a camera.
A huge part of the problem is that anyone can post workouts online, regardless of education or experience. Just because someone is in shape doesn’t mean they understand biomechanics, program design, or how to keep people safe. In fact, a 2022 study from JMIR Public Health found that over 60% of fitness content on TikTok included false or misleading information. Many “influencer workouts” prioritize looking good on camera over effective training principles.

2. Quick fixes and dramatic promises.
If it promises a six-pack in two weeks, a “hack” to slim your waist, or a secret to spot-reducing fat, it's a no. Results that last don’t come from gimmicks. They come from consistent, progressive training. Period.

3. One-size-fits-all programming.
There’s nothing inherently wrong with following an online workout, but if every post says “do this every day,” with no mention of rest, recovery, or variation, that’s a red flag. Your body deserves more than recycled circuits and copy-paste advice.

⚠️ Current Trends That Aren’t Helping

Not every trend is dangerous but some are definitely misleading or unhelpful. Here are a few that I see often, and why I recommend skipping them (or modifying heavily):

❌ “Ankle Weight Everything” Workouts

While light resistance can add challenge, using ankle weights during high-rep circuits (especially without proper form) can overload joints like the knees and hips. These workouts often promise glute growth but building muscle requires progressive tension, not just fatigue.

Better option: Weighted step-ups, split squats, or glute bridges that train through full range with better control.

❌ Endless Ab Circuits for “Flat Stomachs”

Spot reduction is still a myth. No amount of crunches or Russian twists will burn belly fat if your overall program isn’t addressing strength, nutrition, and recovery. These workouts can also cause discomfort or strain in the neck and lower back, especially for beginners.

Better option: Train your core functionally — think anti-rotation (like Palloff presses), loaded carries, and compound lifts.

❌ Workout Challenges That Prioritize Volume Over Form

The “75 Hard” mentality or 30-day 100 squat challenges might seem motivating, but without recovery, rest, or form coaching, they can do more harm than good especially for knees, shoulders, and the low back.

Better option: A 3- or 4-day strength program with built-in progression, variety, and rest.

❌ Influencer Workouts With No Coaching or Regressions

Just because it’s trending doesn’t mean it’s safe for everyone. Many viral workouts skip over the how, no cues for breath, no regressions, no talk about how it should feel. That’s not training, that’s performance art.

Better option: Programs built by real coaches who understand where you’re starting and how to help you level up.

✅ What Always Works (Even When It’s Not Trending)

✅ What Always Works (Even When It’s Not Trending)

The fundamentals never go out of style. They might not be flashy, and they won’t always go viral, but they work — and they always will. If you want results that last, build your routine around these five pillars:

1. Progressive Overload

This means gradually increasing the challenge over time — through heavier weights, more reps, better technique, or tougher variations. It’s how your body adapts. Without it, you’re just maintaining. With it, you’re building strength, resilience, and long-term capacity.

Think of it like brushing your teeth. You don’t need to completely overhaul your routine every week — you just need to keep showing up and making small, steady improvements.

2. Full-Body Strength

Whether you’re training three or five days a week, your program should cover every major movement pattern: push, pull, hinge, squat, lunge, carry, and rotate. This isn’t just for aesthetics — it helps you move better, reduce injury risk, and feel stronger in everyday life.

Strength isn’t just about looking fit. It’s about being able to carry your groceries, pick up your kids, hike, run, and live life without pain or limitation.

3. Recovery

Rest isn’t a sign of laziness — it’s when your body does the actual rebuilding. Recovery includes sleep, rest days, proper nutrition, mobility work, and nervous system downregulation (hello, breathwork and gentle movement). It’s a key part of progress.

If you’re always sore, tired, or hitting plateaus, it’s probably not because you’re not doing enough. It might be because you’re not recovering properly.

4. Quality Movement

Good form matters more than how heavy you lift. Learning to move with control, intention, and alignment reduces injury risk and builds better long-term results. Don’t rush the reps. Don’t chase the burn. Master the basics.

Your body isn’t keeping score of how many workouts you crushed. It remembers how well you moved and how consistently you practiced.

5. Eating to Support Training

Fuel matters. It doesn’t have to be restrictive, but it does need to be supportive. That means eating enough protein, prioritizing whole foods, staying hydrated, and not being afraid of carbs — especially around your workouts. Food is fuel, not the enemy.

A 2022 study in the British Journal of Sports Medicine showed that just 30–60 minutes of resistance training per week is associated with a 10–20% lower risk of death from all causes, including cardiovascular disease, diabetes, and cancer. Strength training isn’t just for body composition — it’s preventative medicine.

That’s not a trend. That’s science.
And it’s why these five fundamentals are the foundation of every program I design — whether you’re brand new to training or coming back stronger than ever.

💪 3 Timeless Workouts That Will Always Work

These workouts are built around movement patterns that apply to everyone. Whether you’re just starting or you’ve been lifting for years, these are efficient, adaptable, and effective.

🧱 Full-Body Workout

• Goblet Squat – 3x8
  Sagittal plane

• Push-Up (incline/banded if needed) – 3x10
  Sagittal plane

• Bent-Over Row with Elbow Squeeze at Top – 3x8
  Sagittal with a hint of scapular retraction (posterior chain activation)

• Step-Up with High Knee + Reach – 3x10 per leg
  Sagittal + balance challenge

• Lateral Step-Out Pallof Press – 3x12 per side
  Transverse (anti-rotation) + Frontal with step

• Dead Bug with Cross-Body Reach – 3x10 slow and controlled
  Sagittal + adds contralateral core activation (rotational control)

🍑 Lower Body Workout

• Trap Bar Deadlift (or DB RDL) – 4x6
  Sagittal plane

• Reverse Lunge to Rotation (reach across front leg) – 3x8 per leg
  Sagittal + Transverse

• Hip Thrust – 3x12
  Sagittal plane

• Lateral Lunge with Overhead Reach – 3x8 per leg
  Frontal + overhead mobility

• Wall Sit with Medicine Ball Rotations – 3 x 30–45s
  Isometric in Sagittal + active Transverse

• Single-Leg Calf Raise with Lateral Reach – 3x15
  Frontal stability + Sagittal loading

💪 Upper Body Workout

• Dumbbell Bench Press with Alternating Arms – 3x8
  Sagittal + cross-body core control

• Chin-Up or Lat Pulldown (Underhand or Neutral Grip) – 3xAMRAP
  Sagittal plane

• Arnold Press with Controlled External Rotation – 3x8
  Transverse + Sagittal

• Single-Arm Row with Trunk Rotation (rotate slightly toward working side) – 3x10 per side
  Transverse + Sagittal

• Banded Face Pull with External Rotation – 3x15
  Transverse + posterior chain

• Plank Row or Side Plank with Reach Through – 3 x 30–45s
  Anti-rotation + Frontal + Transverse

🧠 How to Know What’s Worth Your Time

• Check credentials — Is the person trained or just trending?

• Look for purpose — Is this designed to build something or just burn calories?

• Listen to your body — Good training should challenge you, not destroy you.

• Think long-term — If it’s not sustainable, it’s not worth it.

Trends aren’t inherently bad — but they’re rarely the full picture. If you’re in this for more than just a highlight reel, focus on what’s proven. Focus on the basics done well, recovery that supports growth, and workouts that serve your life outside the gym.

The most effective workouts are the ones you can do consistently, confidently, and with purpose — long after the trend has died down.

Hope that helps,

Happy Exercising!

Robyn

References

1. Tate, A., Spruit, S.L., et al. (2022). “Prevalence of Misinformation in Fitness-Related Content on TikTok.” JMIR Public Health and Surveillance.

2. Momma, H., et al. (2022). “Resistance Training and Mortality Risk: A Systematic Review and Meta-Analysis.” British Journal of Sports Medicine, 56(13), 755–763.

3. Schoenfeld, B.J., Ogborn, D., Krieger, J.W. (2016). “Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis.” Sports Medicine, 46(11), 1689–1697.

4. Wirth, K., Hartmann, H., et al. (2015). “Physical Fitness and Health Impacts of Regular Strength Training.” Dtsch Arztebl Int, 112(21–22), 377–384.

5. Saeidifard, F., et al. (2019). “The Influence of Resistance Training on Cardiometabolic Risk Factors in Adults: A Systematic Review and Meta-Analysis.” Obesity Reviews, 20(3), 434–447.

6. McMaster University. (2014). “Spot Reduction: Can You Target Fat Loss from Specific Areas?” McMaster Exercise Physiology Lab Article Series.

7. Haff, G.G., Triplett, N.T. (2015). NSCA’s Essentials of Strength Training and Conditioning, 4th Edition.