Fitness Trends: What’s the Hype, and What’s Actually Helpful for Moms?

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Fitness Trends: What’s the Hype, and What’s Actually Helpful for Moms?

The internet is buzzing with fitness trends—some inspiring, some confusing, and many that leave moms wondering, “Is this something I should be doing?”

At FIT4MOM, we’re here to cut through the noise. Because when it comes to movement, our priority isn’t what’s trendy—it’s what’s safe, effective, evidence-based, and sustainable for YOU.

Let’s break down three recent viral trends and what the science really says behind the scroll.

TREND #1: “All Women Should Be Able to Do 11 Push-Ups”

This bold claim came from an orthopedic surgeon on The Mel Robbins Podcast, and it sent a wave of women to the floor to test themselves. But where did the number 11 come from, and should that be your goal?

🧐 What’s the truth?

The 11-push-up benchmark was pulled from a study on cardiovascular risk—but here’s the catch: the study only included active, middle-aged men. Not moms. Not postpartum bodies. Not women recovering from birth. Extrapolating this number to apply to all women just isn’t accurate—or fair.

💡 What actually matters?

Strength matters—yes! But the key is building from where you are. Push-ups are a great exercise, but they’re not the only indicator of strength or heart health. Whether you’re doing them on your knees, against a wall, or progressing to toes, what matters is consistent effort, not comparison.

👩‍👧 FIT4MOM Takeaway:

Instead of stressing about one number, focus on feeling strong in your own body. Our classes meet you where you are—whether that’s your first push-up ever or your fiftieth.

TREND #2: Wearing a Weighted Vest for Faster Fat Loss

From vacuuming with a vest to walking with added weight, influencers claim that weighted vests are the fast track to burning calories and dropping pounds.

⚖️ What’s the truth?

Wearing a vest can slightly increase the number of calories burned. For example, if you walk for 30 minutes with a vest that’s 15% of your bodyweight, you might burn about 18 more calories. That’s helpful—but not magic.

🏋️ What can weighted vests actually help with?

They can increase intensity for walks and bodyweight workouts, and support bone density—especially helpful for postpartum moms and anyone approaching perimenopause or beyond. But if you’re already active, the gains might be small. And safety matters—a lot.

👩‍👦 FIT4MOM Takeaway:

If you're curious about weighted vests, let’s chat! We can help you incorporate them safely and intentionally, but they’re not required for progress. In fact, stroller walks, bodyweight strength, and lifting your littles offer plenty of load for many of us!

TREND #3: Hanging From a Bar Will Help You Live Longer

Grip strength is getting a spotlight, and you’ve probably seen videos of people doing “dead hangs” to boost it. It’s true: grip strength is tied to longevity, cognitive health, and quality of life.

🙌 What’s the truth?

Yes, grip strength is a powerful marker of health. But no, you don’t have to hang from a pull-up bar to improve it. Farmer carries (like hauling groceries or your toddler!), resistance bands, and other strength moves can build grip strength just as effectively.

💪 What’s the benefit?

Grip strength reflects total-body strength. Strong moms are better able to carry babies, push strollers, hold toddlers, and keep showing up for themselves every day.

👩‍👧‍👦 FIT4MOM Takeaway:

If you want to add hangs to your routine, great! But if that doesn’t feel accessible right now, don’t sweat it. Every time you squeeze a resistance band or carry your kiddo out of the car—you’re building the same kind of strength.

Final Thoughts: You Don’t Have to Chase Trends to Get Strong

At FIT4MOM, we don’t build our workouts around what’s trending—we build them around what works for real moms. Our goal isn’t perfection—it’s progress. Together, we focus on longevity, functional strength, and feeling empowered in every season of motherhood.

So the next time something pops up in your feed, remember: you’ve got the tools, the knowledge, and a community that supports you. Ask questions, stay curious, and lean into what makes your body feel strong, capable, and energized.

Because Mama, you are the expert of your own body.

Information and research in this article were adapted from the American Council on Exercise (ACE): The Truth Behind the Trends – June 2025.