Regularly around New Year's Eve, it is in many people's top 5 New Year's resolutions: Starting New Year's Day, I will do more sports! And as we all know, most of us only stick to this resolution for a few weeks. The gyms and classes are crowded with motivated beginners. Wouldn't it be smarter to first get an overview of what you might actually enjoy? Because what interests you is what motivates you. So here is our little guide, because with all the trends in the sports industry, it is sometimes hard to keep track. We have selected our top 5 tips for you on what exciting sports and fitness trends await you in this new year. And who knows, maybe you'll immediately find a favorite that you don't just try out, but like so much right away that you stay motivated to stick with it!
1. Crawling and Primal Movements
Sounds a little strange at first: crawling as a fitness exercise? But behind crawling and primal movement lies the same idea: returning to thousands-of-years-old movement patterns and modes of locomotion. The basic idea likely originated from the functional fitness scene, where the goal is to practice functional movement patterns as holistically as possible and integrate them into training with a focus on core muscles. So what does crawling look like? In the starting position, you get into a standard tabletop position—hands and knees on the ground. Now, in a controlled manner—engaging your core while keeping your back as straight as possible—you lift your knees slightly off the floor so that only your hands and toes touch the ground. In this so-called bear crawl, you move forward in a cross-pattern, essentially crawling across the floor: left hand and right foot move at the same time, followed by right hand and left foot.
The movement is always diagonal; your hips and shoulders should avoid shifting outwards as much as possible. If it eventually gets too easy, add wrist or ankle weights. This exercise is not suitable for people with severe back or cervical spine problems. For everyone else, it is an excellent exercise for the core area. Primal Movement points in a similar direction: with a playful accent, the focus is placed on original movements—primal movements. Jumping, running, crawling, hopping, lifting (heavy) things. In short, everything that was normal in ancient times, but that today's sedentary world rarely does anymore—unless you are a four-year-old child. Adults, however, have often pushed such movement patterns out of their daily lives. So it's good to remember the primal ways and relearn these movements.
2. Mobility Training
Mobility training, which is also part of Functional Training, also continues to be considered a major trend for the year 2023. In the wake of the CrossFit and functional fitness wave over recent years, it has shifted more into focus and is gaining increasing attention. The goal is to perform every joint movement through its greatest possible execution, the so-called full range of motion. Particular emphasis is placed on clean, proper technique. In addition, multiple and/or large muscle chains are often involved in the movement. Training equipment such as resistance bands or sticks are frequently used to execute movements in a more controlled manner.
3. Hyrox
A previously rather unknown trend, which many experts predict will be a huge trend for 2023, is Hyrox training. This refers to a very special sports event in which, since 2017, several sports—namely strength training, HIIT, and endurance running—are combined in an athletic competition. So how does a Hyrox event work? Each competitor completes eight 1-kilometer runs; after each run section comes a training area, the so-called Roxzone. Here, eight workout stations are completed one after another. You can participate in a Hyrox event individually, as a duo, or as a group. Judging takes place across several age groups and by gender. Hyrox does not distinguish between professionals and amateurs—anyone can participate. It aims to unite grassroots sports and elite sports in one event, combining the greatest possible number of exercises from a wide variety of disciplines.
4. Recovery Training
Recovery as a sports trend? Yes indeed, you read that right. While average recreational athletes have treated this topic somewhat neglectfully in the past, recovery time for muscles and mind has long been an exceptionally important part of training for elite athletes. Now, the concept of recovery—i.e. rest time after fitness workouts—has also arrived in the minds of grassroots coaches and clubs, and will likely receive even more attention in 2023. Nowadays, much more emphasis is placed on not just ending a workout with the last exercise set, but bringing cool-down techniques like stretching, light cycling, or tools like foam rollers or massage guns ever further into focus. It has been recognized and acknowledged how vital it is to give muscles the opportunity to recover properly. Because, as is well known, muscles don't grow during workouts, but during the recovery time afterwards. It is high time to pay recovery training the attention it deserves.
5. Body and Mind
Although the final topic is not a direct fitness or sports discipline, it is gaining more and more importance and is therefore right at the top of the trend lists for 2023. It connects directly to topics like Recovery Training or the primal movement trend. The topic of body and mind runs through all areas of training and life, and is being given more and more significance. This is expressed in challenges such as the #75SoftChallenge, where the focus is not on a rigid fitness plan, but where sports are consciously combined with balancing activities for the soul such as reading books, taking walks, meditation, or healthy nutrition. Other terms for this are mindfulness or mental health. Increasing emphasis is being placed on being mindful of your body and recognizing sports as a catalyst for mental health.
