The 6 Workouts That Changed The World (*of Fitness) and 3 That Will…
What can we learn from the way people worked out in the past? Are there “first principles of fitness” that the modern fitness world has moved away from?
In this article, I am going to show you how it’s possible to use the lessons of the past to inform and transform your current fitness routine.
Using the lens of ‘evolution’ you will learn the key elements of a successful long-term training programme, one that sets you up for success. The problem for most people is that they are left confused by each new fitness fad, unsure about its effectiveness. They end up in a state of ‘learned helplessness’ which creates apathy and a lack of consistency to any fitness routine.
After reading this article you will have the confidence to structure a long-term fitness programme for yourself, one which is based on what could be called the “first principles of fitness”.
Take Home
- Consistency is the most important variable.
- Include strength training, heart health & mobility training.
- Use technology to level up your training.
- Create a social structure and community.
The Body Beautiful 1800’s
The so-called “father” of modern bodybuilding Eugen Sandow was way ahead of his time and could even lay claim to being the first celebrity trainer & fitness influencer. In the late 1890’s (yes you read that right) he was selling his own supplement brand, “Sandow’s Health & Strength Cocoa”. He was also designing dumbbells and training programmes for the rich and famous, including royalty. But it was not until the 1980’s however when the ‘bodybuilding craze’ crossed over into the mainstream fitness world. Arnie led the way in the pursuit of muscle & strength development, attaining mythical-like status. Moves such as squats, deadlifts and bench presses became staples.
The Ancient World Worked Out 500 BCE
We can trace many of the exercises we still see performed in workouts today back to the ancient world. In particular, bodyweight exercises and callisthenics were often used, as much by necessity rather than choice. Illustrations show us that Egyptian Charioteers lifted sandbags for weight training, engaged in long-distance running and created many different wrestling techniques. The ancient Greeks developed systemised routines which were performed in “gymnasia” and indeed it was considered part of your ‘civic duty’ to exercise (see here link to JD blog).
Elsewhere, in China and India, they also recognised the importance of physical activity, integrating breathing and mindfulness via activities such as Qigong, Martial Arts and Yoga. The Romans improved on the methods of the Spartan Greeks and used them to create military prowess. Excavations from Hadrian’s Wall found evidence of primitive boxing gloves from circa 100 AD. The Roman Physician Galen was famous for his fitness routine (which doesn’t seem too out of place today) that of “fresh air, sufficient sleep, a sensible diet, drinking plenty of water, and exercise”. Galen is also thought to have invented the medicine ball, still used by gyms everywhere (including my own).
The Body Beautiful 1800’s
The so-called “father” of modern bodybuilding Eugen Sandow was way ahead of his time and could even lay claim to being the first celebrity trainer & fitness influencer. In the late 1890’s (yes you read that right) he was selling his own supplement brand, “Sandow’s Health & Strength Cocoa”. He was also designing dumbbells and training programmes for the rich and famous, including royalty. But it was not until the 1980’s however when the ‘bodybuilding craze’ crossed over into the mainstream fitness world. Arnie led the way in the pursuit of muscle & strength development, attaining mythical-like status. Moves such as squats, deadlifts and bench presses became staples.
The Aerobics Era 1970’s – 1990’s ‘Buns Of Steel’
Jazzercise 1970s
Hugely popular fitness franchise (even the Grinch is a fan) that combined dancing, martial arts moves and strength training to music and in many ways can be seen as the forerunner to the Zumba craze.
In the 80’s icons such as Jane Fonda (still got my leg warmers) led the move away from all muscle to more dance-based fitness crazes. So much so that 17 million people bought her videos, in fact, the invention of the TV ironically brought fitness to the masses. Richard Simmons ‘Sweatin to the oldies’ and Kathy Smith also played their part with the latter largely responsible for the “step” craze. BPM (beats per minute) started to emerge as new ‘professional aerobics instructors’ were born. The BBC launched The Green Goddess in the early 1980s as aerobics became part of the UK’s breakfast routine.
BOX OUT on Kenneth Cooper?
Big Gym’s Break Free of their Chains …. 1990s-2000s
By the 1990’s the ‘big’ gym chains and ‘health clubs’ were becoming established; with the likes of 24-Hour Fitness, LA Fitness, Bally David Lloyd & Fitness First leading the way. This was mirrored by a rise in the number of Personal Trainers, seen for the first time, as a resource for the many not just the celebrities. This was also a period where the fitness industry levelled up, and whilst most training programmes kind of looked the same, there was a general improvement in standards of well-maintained kit, cleanliness, and service.
Cross Fit 2000
This fitness phenomenon combined elements of weightlifting, HIIT training & gymnastics and gained a cult-like following. However, with the early band of instructors encouraging participants to train to the point of being sick (their mascot was called ‘Pukey the Clown’), it was never far from controversy. That said, it has contributed much to the fitness and workout landscape, in particular, it has made Olympic lifting and strength training using barbells much more mainstream, especially among female enthusiasts. It remains popular today.
Boutique Gyms 2010
With the coming of age of millennials, a new kind of fitness consumer emerged, one who wanted fitness their way, on their terms and they were happy to pay for it. Very much an Urban phenomenon, the Boutique Fitness Studio was born. Spin studios such as SoulCycle, and Barry’s Bootcamp taking centre stage. Personal Training Studio’s led by Celebrity Fitness Coaches took advantage of the tech boom. They began to leverage their brands to a much wider audience, gaining influence via Instagram and TikTok. Holistic Fitness Studios such as Yoga, Pilates and Barre also gained cult followings and were reborn with various hybrid forms emerging.
Back to the Future
On this brief journey through the history of fitness, a pattern of ‘first principles’ does seem to emerge. We can conclude that in the quest for health and fitness (not sport per se), the key practical elements we should look for are strength training, heart health and mobility.
Principle #1 History shows us that Strength Training should be a core element of any training programme. Bodyweight can do it, but if you want to add more resistance you can.
Principle #2 Heart Health is vital, and there are various ways to achieve this. Whether it’s hiking (add a weighted jacket or backpack to increase load) interval running, cycling, or swimming the important thing is to find a modality that you enjoy and set yourself progressive goals.
Principle #3 The Stability – Mobility continuum. We need enough mobility to be ‘functional’ and the stability to support the joints of the body in human movement. Imagine a ‘see-saw’ with a ballerina on one side and a bodybuilder on the other, we want to be somewhere in the middle to find our ‘goldilocks’ spot.
Alongside these elements of the actual programme design, we would be wise to remember that consistency is a critical component of any successful training programme. Look for ways to build consistency, for example creating a social structure; examples include joining a hiking group or simply putting a date in the diary for a run with a friend. Social media can be a double-edged sword, so I much prefer real-life support structures. I am yet to be convinced that this ‘Insta’ generation of fitness influencers are actually a force for good.
‘Sweatin With The Oldies’
While Richard Simmons was busy encouraging people to ‘Sweat to the oldies’ in the 80’s one of my predictions that could change the world of fitness is an increased focus on older adults. The UK population over the age of 65 is growing by 22% and in the US this number is 38%. With an increased risk of chronic illness, cognitive impairment and falls in this population, opportunities exist for organisations and health professionals whose service offering focuses on the unique needs of this under-served demographic.
HIIT Me Harder
Time has always been one of the biggest barriers when it comes to encouraging people to exercise more regularly, and we know that consistency is the number one variable for long-term results. For that reason, I think there will be a spike in the number of ‘time efficient’ HIIT-style fitness offerings. I don’t mean going back to the 6 Second Abs craze (do you remember that fad!?). But as more evidence emerges for the cardiovascular and metabolic benefits of HIIT I think we will see that short workouts that take less than 30 minutes and offer genuine results could be a game changer. Companies like Orangetheory Fitness with over 1.5k studios in 25+ countries are leading this charge.
Emerging Technology Levels Up Fitness
The smart application of emerging technologies offers the potential for the fitness sector to ‘level up’ even further. ‘Wearable Tech’ was voted the #1 fitness trend for 2024 however, I believe it’s how we use that data going forward that will be the game changer. In the not-too-distant future, we will be able to harness technologies such as Augmented Reality and AI to predict, design and monitor our training programmes with greater accuracy and personalisation. Coaches will work alongside AI to offer clients enhanced training experienced with real-time feedback. The recent collaboration between Meta & Ray Ban is just one example. Smart glasses have been talked about for several years but they have often been impractical and ugly. This iteration looks like it may crack the code for health & fitness. Imagine a future where working out (anywhere) comes with personalised voice coaching in real time, where you can see your metrics such as heart rate, calories and sleep data projected in your field of vision. Where you can get a nutritional / calorie breakdown of a meal in front of you with just a gesture or a voice command.
The workouts that will change the world of fitness in the future will use technology as an enabler of human interaction. Can we create partnerships between the digital and the human to help us lead healthier and happier lives?
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