With a new year beginning, many of us are looking for ways to improve our health and wellbeing and where better to start than getting into the habit of exercising regularly?
In fact, worldwide searches on Google for ‘best bodyweight exercises’ have increased in the past 30 days as millions of people look to kick-start healthier habits at the beginning of the year.
However, one fitness expert and personal trainer warns that some of us may be taking “go hard or go home” a little too seriously and following social media trends for exercises that our bodies are not prepared for.
Personal trainer Lee Mitchell, working in collaboration with Live Football Tickets has shared the five fitness trends that could be damaging your health, not improving it.
The social media fitness trends that could harm your health
Extreme Strength and Volume Exercises
Many social media challenges encourage high repetition, heavy workouts such as performing 100 kettlebell swings every day and Mitchell has noted that they are rising in popularity but warns that they could be harmful if your body isn’t used to that kind of intensity.
He says: “High-volume, daily strength exercises like 100 kettlebell swings may look impressive on social media, but they can quickly lead to overuse injuries if your body isn’t prepared for that level of volume.
“Joints, tendons, and muscles need recovery time to adapt and grow stronger, and skipping rest days or pushing yourself too hard can cause chronic pain, strains, and even more serious injuries.”
Nerd Fitness have a workout plan for those just starting out with kettlebells and it involves just 15 swings.
12-3-30 Treadmill Challenge
This challenge has grown in popularity in recent years and involves walking on a treadmill at a 12% incline, 3mph for 30 minutes. It’s a little more accessible than other trends but still a little too intense for beginners. It can put strain on the knees, hips and lower back, leading to potential long-term impacts.
Mitchell explains: “The 12-3-30 challenge is accessible and can be a great way to get people moving, but even walking at a 12% incline every day can stress the joints if proper form isn’t maintained.
“Beginners should start gradually, listen to their bodies, and incorporate rest or lower intensity days to avoid knee, hip, or lower back discomfort. It’s a solid workout when done safely and consistently, but overdoing it can quickly lead to overuse injuries.”
Listen to your body and rest when you need to.
Excessive High-Volume Intensity Workouts (HIIT)
Viral TikTok clips showcasing long, high-intensity interval training (HIIT) sessions have captured millions of views, promising rapid fat burn and fitness results. However, jumping straight into these intense workouts without proper warm-up, technique, or recovery can be dangerous.
High-volume, high-intensity exercise too soon increases the risk of muscle strains, ligament damage, and chronic overuse injuries, particularly for beginners or those returning to exercise after a break.
Mitchell says: “HIIT is a good training method when done correctly, but the way it’s often presented on social media can be misleading. Many viral clips skip warm-ups or recovery, which puts joints and muscles under unnecessary stress.
“Beginners who jump into intense sessions risk strains, ligament injuries, and long-term overuse issues. The key is to build intensity gradually, focus on proper form, and allow adequate recovery between sessions — consistency and safety always come before chasing quick results.”
It’s true, consistency is key.
75 Hard Challenge
This lifestyle challenge entails following a nutrition plan suited to your goals, cutting out alcohol and cheat meals, and completing two 45 minute workouts, drinking a gallon of water and reading 10 pages of a book every day. Whilst this regime could help build positive habits both for mental and physical health, Mitchell warns that it’s not one-size-fits-all.
“Training twice a day, every day for 75 days, while drastically changing diet and hydration habits can quickly lead to burnout, fatigue and injuries. Common injuries I see include knee and shoulder strains, lower back pain, tendonitis in the elbows and wrists, and muscle overuse injuries from insufficient recovery.
″…Sustainable progress comes from consistency and balance, not extreme rules. If a plan isn’t flexible or personalised, it’s unlikely to be safe or maintainable in the long term.”
Speak to your doctor or healthcare provider before undertaking a challenge like this.
Extreme Nutritional 30-day Gallon Water Challenges
While not technically an exercise, the 30-Day gallon water challenge has gained viral popularity on social media, encouraging participants to drink one gallon (around 4.5 litres) of water every day for a month.
Whilst many claim the benefits are less bloating, glowing skin, and increased energy levels, the safety of this amount of water consumption is worth considering, Mitchell urges.
He says: “Hydration is essential, but drinking 4 to 4.5 litres of plain water everyday isn’t suitable for everyone, and can actually interfere with your electrolyte balance, leading to cramping, nausea, or, in extreme cases, hyponatremia (dangerously low sodium levels).
“A safer approach is to stay hydrated with a combination of water and electrolyte drinks, which help replace sodium, potassium, and magnesium lost through sweat. This supports proper muscle and nerve function and reduces the risk of dizziness, cramps, or more serious complications.
“By spreading your intake throughout the day and including electrolytes, you can maintain optimal hydration without overloading your system.”
