January is a month when many of us think about committing to a fitness routine or upgrading the one we already follow. Mounting evidence points to strength training as an important part of a healthy lifestyle yet only 53% of Canadians adult meeting the age-specific muscle/bone-strengthening recommendations.
Even if you have no desire to be a gym rat, you can still train no matter where you are. In fact, many of the top strength training trends for 2025 include how to continuously strengthen even while at home or travelling, outdoors, or anywhere you can reliably focus on your workout.
For strength training isn’t just a workout—it’s a lifestyle upgrade. Here are some key reasons why you need to put it on your fitness agenda today:
- Helps Build and Maintain Muscle Mass
- Improves metabolic health
- Increases bone density
- Reduces fracture risk
- Supports cardiovascular health
- Supports joint health
- Reduces stress and anxiety
- Improves cognitive function
- Improves quality of life
The Canadian 24-Hour Movement Guideline recommends minimum 150 minutes of moderate-to-vigorous intensity physical activity each week for adults. Adults 65+ should add balance exercises.
With so much room for improvement, and so many reasons to make sure you’re integrating strength training into your fitness routine, why not take the time to explore the following trends for 2025:
Wearable Tech for Training Optimization
Devices like smartwatches and fitness bands now offer detailed insights into performance metrics, including muscle engagement, recovery needs, and real-time feedback, helping fitness enthusiasts optimize their strength training. Here are our editors picks for the top 7 fitness devices to look for in 2025.
Apple Watch Series 10
Praised for its versatility and user-friendly interface, Series 10 provides comprehensive activity tracking, high-speed cellular capabilities, and seamless integration with iOS devices.
Samsung Galaxy Watch7
For Android users, the Galaxy Watch7 offers robust health tracking features including monitoring for over 100 workout types, sleep analysis, and heart rate monitoring.
Garmin Fenix 8
Renowned for its durability and advanced fitness tracking capabilities, the Fenix 8 is equipped with solar charging technology, extensive GPS features, and comprehensive health metrics, making it suitable for outdoor enthusiasts and athletes.
Oura Ring 4
This sleek smart ring monitors sleep patterns, heart rate, and body temperature, offering a discreet alternative to traditional fitness trackers.
Fitbit Charge 6
Fitbit’s Charge 6 provides detailed activity tracking, heart health scoring, and sleep analysis. Its user-friendly interface and affordability make it accessible to a wide range of users.
Xiaomi Smart Band 9
Another budget-friendly option, the Smart Band 9 offers essential fitness tracking features, including step counting, heart rate monitoring, and sleep analysis.
WHOOP 4.0
Designed for serious athletes, the WHOOP 4.0 band focuses on advanced biometric tracking, including skin temperature, blood O2 levels, and heart rate variability, with performance reports to optimize training and recovery.
Hybrid Strength Workouts
Hybrid strength workouts in 2025 are a blend of traditional strength training and complementary fitness disciplines. They emphasize functional fitness, muscle balance, and versatility. Most popular for 2025 are:
- Strength + Yoga Fusion: Yoga poses integrated with weighted lunges and kettlebell flows paired with warrior poses.
- Strength + HIIT (High-Intensity Interval Training): Circuit training with kettlebells, plyometric push-ups, and medicine ball slams.
- Reformer Pilates: Reformer Pilates with added weights or resistance bands.
- Strength + Martial Arts (e.g., Boxing, Kickboxing): Weighted shadowboxing or resistance band punches.
- Strength + Functional Movements: Farmer’s carries, sandbag lifts, and sled pushes.
- Strength + Recovery: Weighted stretches, bodyweight exercises interspersed with mobility work.
Personalized and Data-Driven Programs
In 2025, Canadians seeking personalized and data-driven strength training programs have access to a variety of innovative options that leverage technology and expert coaching to optimize performance. Here are some top programs to consider:
Data Driven Strength: This program offers individualized training plans grounded in scientific research and personalized data analysis.
Volt Athletics: Utilizing AI-driven technology, Volt provides adaptive strength training programs that adjust in real-time based on user performance and feedback.
Northern Strength: Based in Canada, this academy emphasizes sound biomechanics and data-driven adjustments to optimize athletic performance.
Mindful Strength Personalized Programs: Designed for strength enthusiasts with foundational exercise knowledge, Mindful Strength combines mindfulness with strength training to enhance overall well-being.
When selecting a program, consider factors such as your current fitness level, specific strength training objectives, preferred training environment (e.g., gym or home), and the level of technological integration you desire. Many of these programs offer online platforms or apps, providing flexibility and accessibility to suit diverse lifestyles.
Strength Training for Longevity
The Canadian 24-hour movement guide recommends that people 65+ should engage in strength training at least twice a week as it is essential for enhancing longevity, helps maintain muscle mass, bone density, and overall functional fitness. Canadians have access to several programs tailored people 65+:
Built to Last: A Strength and Nutrition-Based Intensive for Longevity: Scheduled for March 22-23, 2025, at Fortis Fitness in Toronto, this program focuses on combining strength training with nutritional strategies to promote long-term health and vitality. Look for similar programs in your local area.
Vintage Fitness: Based in Toronto, Vintage Fitness offers personalized programs aimed at building and maintaining muscle mass to support healthy aging.
Growing Stronger: Strength Training for Older Adults: Developed by experts at the CDC and Tufts University , this self-directed program is a guide to strength training, focusing on exercises that have been widely tested on healthy individuals and people with chronic but stable conditions.
Recovery-Centric Training
Incorporating recovery practices like cryotherapy, infrared saunas, and advanced compression devices into strength training routines has become increasingly popular amongst amateur and professional athletes alike.
Recovery is a crucial component of any strength training routine, as it allows muscles to repair and grow stronger. Incorporating advanced recovery methods helps:
- Prevent injuries by reducing muscle tightness and improving flexibility.
- Support consistency by reducing downtime from soreness or overtraining.
- Optimize performance by preparing the body for subsequent training sessions.
Here are three practices to combine and try for better recovery:
- Cryotherapy + Compression: Ideal after high-intensity strength training to reduce swelling and promote muscle repair.
- Infrared Sauna + Stretching: Enhances muscle flexibility and joint mobility post-recovery.
- Rotating Techniques: Using different recovery methods throughout the week ensures comprehensive muscle care and keeps routines engaging.
Strength Training for Women
Women no longer need worry that strength training programs will produce hefty muscles. Today’s strength training for women is designed specifically to address their unique physiological, hormonal, and life-stage needs. Tailored programs optimize results, enhance safety, and ensure long-term benefits.
Here are the key reasons why women benefit from strength training programs crafted for their specific needs:
- Women’s hormonal profiles: Fluctuations in estrogen and progesterone during menstrual cycles and life stages like pregnancy and menopause, can influence recovery, muscle growth, and energy levels.
- Bone Health and Osteoporosis Prevention: Women are more prone to osteoporosis due to hormonal changes that affect bone density, especially after menopause.
- Muscle Development Differences: Women typically have lower levels of testosterone than men, which affects muscle-building capacity.
- Injury Prevention: Women are more prone to certain injuries, such as ACL tears, due to anatomical and hormonal differences.
Top Women-Centric Strength Training Trends for 2025 include:
Personalized Training Programs: Advancements in technology are enabling the creation of customized strength training plans tailored to individual genetic profiles and fitness goals.
Cycle syncing: Tailoring strength training to menstrual cycle is a powerful tool that aligns strength training and other physical activities with the four phases of the menstrual cycle. This method recognizes the hormonal fluctuations throughout the cycle and tailors workouts to optimize performance, recovery, and overall well-being.
Low-Impact Strength Workouts: Workouts such as Pilates and barre are becoming mainstream, offering women effective strength training options that are gentle on the joints while enhancing muscle tone and flexibility.
No matter what your age, gender or fitness level, incorporating a strength routine into your life will be a game-changer for your overall health and longevity. While it may seem daunting at first, you’ll quickly reap the benefits both physically and mentally.
Make 2025 your year of strength!
~Read more from The Health Insider~
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