5 fitness trends that took over South Africa in 2024
As the year winds down and we reflect on everything 2024 brought us, one thing is clear: South Africans showed up when it came to fitness.
From gruelling challenges to social running clubs, this year’s fitness trends weren’t just about getting fit — they were about having fun, connecting with others and embracing wellness in all its sweaty glory.
Whether it was intense challenges for the hardcore gym junkies or casual jogs for the romantics hoping to meet their "better half", 2024 was a year of movement.
Here are five fitness trends that dominated gyms, parks, and Instagram feeds across the country:
The 75 Hard Challenge: Where mental toughness meets physical strength
If you’ve spent any time on social media this year, you’ve probably seen someone documenting their 75 Hard Challenge journey.
This viral fitness craze isn’t your average workout plan — it's a mental toughness program designed to push you to your limits for 75 days straight.
Think of it as the fitness world’s version of “Survivor” but replace the tribal councils with water bottles and workout gear.
The rules are simple:
- Follow a diet (any diet, but no cheat meals).
- Drink 3 litres of water daily.
- Complete two workouts a day (one must be outdoors).
- Read 10 pages of a non-fiction book daily.
- Take a daily progress photo.
This challenge became a rite of passage for many. Influencers like Namhla Mbambo and Lykagift_|wellness coach, among others, have enthusiastically championed the challenge, transforming it into both an inspiring journey and a brag-worthy badge of honour.
Rucking: It’s walking but with a hardcore twist
2024’s surprise fitness trend came in the form of rucking, which is just a fancy name for walking with a weighted backpack. Yes, that’s it.
You’re basically turning a casual hike into a full-body workout by adding extra weight to your back. It’s low-impact, beginner-friendly and surprisingly effective at building strength and endurance.
With our beautiful hiking trails in places like Table Mountain, and Drakensberg, rucking felt like a natural fit for South Africans.
It’s an accessible activity that doesn’t require pricey gym memberships or complicated equipment. Plus, it’s a great excuse to combine fitness with some fresh air and scenic views.
Running clubs: the social butterfly’s workout of choice
Running clubs have been around for years but 2024 saw a major boom in popularity. Whether it was training for marathons, staying fit, or, for other reasons wink wink, let’s be real South Africans of all fitness levels joined these clubs in droves.
Running clubs aren’t just about fitness; they’re about community. For many, it’s easier to stay motivated when you’re running with like-minded people (and maybe grabbing a post-run coffee or smoothie).
Groups like Nike Run Club and Jozi Trail Runners became hotspots for fitness enthusiasts looking for more than just a solo jog around the block.
Pilates reboot: core strength meets mindfulness
Pilates has been around for decades but 2024 gave it a fresh, trendy reboot with its focus on core strength, flexibility and low-impact movements.
Pilates became the ultimate workout for those desiring to tone up without excessive effort — a trend eagerly supported by celebrities like Lori Harvey and local influencers like Sinqobile Tusani.
Why the hype?
Pilates is the ultimate “all-in-one” workout — it helps with posture, strengthens your core and improves mobility.
It’s also a workout that suits all ages and fitness levels, making it a hit for South Africans looking to ease into exercise without risking injury.
Hybrid workouts: the best of all worlds
Why choose between cardio, strength training or yoga when you can do them all at once? Hybrid workouts — classes that combine different fitness styles — gained popularity this year.
Think boxing mixed with HIIT or yoga combined with strength training. Studios like Virgin Active and boutique gyms across the country jumped on the trend, offering fusion classes that kept workouts fresh and exciting.
Hybrid workouts are perfect for anyone who gets bored easily or wants to maximise their time at the gym. Plus, it’s a time-saver, why do two workouts when you can combine them into one?
What’s next for 2025?
If 2024 taught us anything, it’s that South Africans are serious about their health but they’re not afraid to have fun along the way.
As fitness continues to evolve, expect to see even more creative ways to get moving, from virtual reality workouts to eco-friendly fitness initiatives (imagine burning calories while planting trees).