Social exercise is taking over – Strava’s 2024 fitness trends

Fitness is always changing! Strava just dropped their Year in Sports Trends Report 2024, and it’s pretty interesting to see how things have shifted since last year.

Turns out, people are getting more into community, sustainability, and staying connected through fitness. Some trends are sticking around, but most of us are definitely putting more focus on taking care of ourselves and finding a better balance.

A shift toward social fitness

In 2023, Strava athletes were already finding that exercising with others often led to better performance. The data revealed that runners and cyclists were more likely to achieve personal records when training in groups. This trend only grew in 2024, with a 59% rise in participation in running clubs. But there has been a notable shift in the nature of group participation.

Essential reading: Best fitness trackers and health gadgets

Social connection emerged as a key motivator, with many of us now using fitness to meet new friends. Group activities, in particular, are becoming an essential part of the fitness experience for many people, with athletes logging longer sessions when working out in groups of 10 or more. So now it is as much about the social experience as it is about physical achievement.

Gen Z, in particular, stands out, with many preferring to meet potential dates through exercise rather than in social settings like bars. Which is ultimately a good thing. Not only are you getting healthier but you are also more likely to find common ground with others who share common interests – fitness.

Balance and recovery take centre stage

Recovery metrics have become all the rage over the past 12 months. Garmin, Zepp Health, Polar and many other brands have their own way of measuring things. Samsung with its Exertion Metric is the latest entrant in this space. Most often, the data is calculated by combining your sleep data, HRV, heart rate and recent activity. It’s a great way of gauging whether you should push hard on a particular day or take it easy.

And while 2023 was characterized by an adventurous spirit—especially with an uptick in activities like gravel riding, mountain biking, and trail running—2024 saw a distinct shift toward more balanced, sustainable approaches to exercise. The emphasis in 2024 was on avoiding burnout, with athletes prioritizing recovery and shorter workouts.

Over 20% of all workouts in 2024 were under 20 minutes, reflecting a trend toward shorter, more manageable training sessions. Runners and cyclists began incorporating more rest days into their routines, with marathon training plans in particular showing an increase in recovery days. The idea of pushing through pain to reach goals gradually gave way to a more sustainable mindset that sought to prevent injury and mental fatigue.

Generational changes in fitness

In both years, generational differences in fitness habits were evident. In 2023, Gen Z was fast but logged shorter workouts, while Gen X dominated competitive activities like King of the Mountain titles. In 2024, Boomers continued to outpace younger generations in both mileage and performance.

One notable change over the past 12 months was the increasing participation of women in traditionally male-dominated activities – reflecting a broader cultural shift toward inclusivity in sports. Women not only contributed to the growth in cycling but also took up weight training at a higher rate, with a 25% increase in uploads related to this activity.

Technology and gear trends

The role of technology in fitness continued to grow in both 2023 and 2024. Athletes used wearables like Garmin and Apple watches to track their progress.

In 2023, Strava noted the rise of e-bikes and gravel riding, with more people using bikes for both leisure and commuting. By 2024, there was a noticeable increase in the use of high-performance shoes, with carbon shoes becoming more common across a wide range of race distances.

Our takeaway

Strava’s 2023 and 2024 reports illustrate the evolving nature of fitness. Some trends remain, such as using smartwatches and fitness trackers. But there are clear shifts.

While 2023 was about the rise of new adventures and fitness trends, 2024 shows a more refined, balanced approach—one that prioritizes social interaction, sustainable training, and personal well-being, with still plenty of room for performance and competitive spirit.

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