Fitness Statistics 2024 | Garage Gym Reviews

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It’s no secret that regular physical activity is essential for optimal health and well-being. It’s also no secret that although many Americans pay for gym memberships and fitness apps, hire certified personal trainers, and participate in live and virtual fitness classes, the majority of U.S. adults fall woefully short of the physical activity guidelines outlined by the Centers for Disease Control (CDC).

While the pandemic forced many of us—myself included—to put a pause on prioritizing our personal health and fitness, enough time has passed for us to leave that excuse exactly where it belongs: in the past. Now that we’re more than halfway through 2024, it’s time to look at the cold, hard truth about the state of our nation’s wellness.

Just how active are millennials compared to Gen Z? Where do our obesity rates rank against the rest of the world? This comprehensive breakdown of key fitness statistics will shed some much-needed light on the reality of our relationship with exercise—and hopefully inspire us to do better individually and collectively.

Fitness Stats and Facts in a Nutshell

30 minutes of moderate-intensity exercise is the recommended daily amount¹ of physical activity.
Those who regularly exercise can improve their mental health² by 40%.
87% of Gen Z exercise three times a week or more, making them the most active generation³ in the United States.
Cisgender men are more physically active⁴ than any other group.
Colorado is the most physically active state⁵ while Arlington, Virginia is the fittest city⁶.

Benefits of Physical Activity

Whether going for an outdoor run, crushing a strength training session, or playing a friendly game of pickleball, just about any form of physical activity will put your body and brain in a better position to function at their best. From weight management to mental health, let’s examine the many benefits of exercise.

Can Help Improve Your Cardiovascular Health

Just about any physical activity will get your blood pumping, which can help strengthen your heart, lungs, and aerobic capacity. The benefits of cardio include everything from reducing stress to improving your sleep quality to boosting your mental health.

Can Help Build Stronger Bones and Muscles

Even if you don’t aspire to be a bodybuilder or powerlifter, physical activities like resistance training (lifting weights) can help build resilient bones and stronger muscles. This is especially important for older individuals, as a 2018 study⁷ showed resistance exercises can be highly beneficial preserving of bone and muscle mass.

Can Enhance Your Mental Health and Cognition

As a certified personal trainer (CPT) who’s played rugby, lifted weights, and maintained an active lifestyle for years, I’ll admit exercising gives me as much of a mental boost as it does a physical one. Research has shown that people who exercise regularly experience 40% fewer mental health days² compared to those who don’t exercise.

In addition, physical activity improves cognitive processes⁸ like thinking, memory, attention span, and perception. This is particularly important as you age, as inactive adults are almost twice as likely to experience cognitive decline⁹ compared to active ones.

Can Help With Weight Management

Physical activity plays a critical role in weight management. Resistance training (and eating in a caloric surplus) can help you add lean muscle mass. On the other hand, you can utilize a combination of cardio and strength training, along with eating in a calorie deficit, to achieve a weight-loss goal.

How Much Physical Activity Do You Need?

You don’t need to spend countless hours on cardio machines at your local health club or fitness center to get in shape. You also don’t need to go all out every day trying to hit a PR or crush a high-intensity home workout.

So, how long should a workout be? The average person should aim for at least 30 minutes¹ of moderate exercise every day. In my experience as a personal trainer, most gym members and clients stick to 45 minutes to an hour—and that might be pushing it.

To lose weight, aim for 300 minutes of exercise per week¹⁰. You can break this up into specific sessions for muscle-strengthening activities, high-intensity interval training (HIIT), and steady-state cardio for a well-balanced training plan. You can even multi-task your way to losing weight by using desk exercise equipment during your workday.

Speaking of intensity, you shouldn’t jump into a workout without considering a key metric: your target heart rate¹¹. Aim for 50% to 70% of your maximum heart rate (MHR) for moderate-intensity exercise and between 70% to 85% for vigorous activity.

You can calculate your maximum heart rate by subtracting your age from 220.

220 – Age = Maximum Heart Rate

For example, a 30-year-old’s maximum heart rate would be 190 (220 – 30).

Thanks to digital fitness products like smart watches, fitness trackers, and other wearable devices, you can monitor your heart rate and other key performance metrics

RELATED: Best Heart Rate Monitors

Obesity Facts

Unfortunately, a potent combination of inadequate physical activity—just 25% of all adults¹²meet all the physical activity guidelines—and excess consumption of ultra-processed foods (and calories overall) has turned obesity from a rare occurrence to a common problem. According to the National Institute of Diabetes and Digestive and Kidney Diseases¹³, around two in five adults (42.4%) in the U.S. are obese, and nearly 10% have severe obesity.

Here are a couple more concerning statistics concerning the U.S. obesity rates:

Almost one in five children (19.3%) ages 2 to 19 have obesity.
About 6.1% of children ages 2 to 19 have severe obesity.
Obesity rates have increased by as much as 30% in some states.

What’s the threshold for obesity? The CDC defines obesity¹⁴ as having a body mass index (BMI) of 30 and above. While this metric doesn’t take into account your body fat percentage, it can be a good barometer of your overall health and fitness.

Where’s obesity most prevalent in the United States? According to QuoteWizard⁵, the states with the highest obesity rates (around 40%) are:

West Virginia
Kentucky
Alabama

Interestingly, U.S. obesity rates have risen even though exercise rates rose during the height of the pandemic. That speaks volumes about our overindulgence in ultra-processed foods and poor dietary habits that can lead to expanded waistlines, type-2 diabetes, heart disease, stroke, and other chronic diseases.

Physical Activity by Age Group

The fitness market is all-encompassing, as younger to older fit folks can (and should) stay active. But how exactly should different age groups approach health and fitness?

Kids and Teens

It’s important to build healthy habits from an early age. Kids can get involved in fitness in many different forms, including playing recreational sports or doing basic bodyweight movements to build strength, coordination, and confidence. Exercise can aid in improving cardiorespiratory fitness, build strong bones and muscles, and decrease anxiety and depression¹⁵.

Though teenagers and adolescents may be glued to their phones for hours upon end, they need at least 60 minutes¹⁶ of moderate to vigorous activity almost every day. Considering how much screen time they rack up, an hour of daily exercise seems more than reasonable.

Adults

Adults require far more physical activity than other age groups. According to the American Heart Association¹⁷, adults should aim for at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise each week. Again, given all the activities and responsibilities we put on our plates, less than three hours of moderate aerobic exercise shouldn’t be an insurmountable task.

As a CPT, I’d also strongly recommend all adults resistance training at least two to three times per week. The most efficient way to accomplish this is through full-body workouts, as you can get the most bang for your buck. You can also try other types of workout splits that suit your fitness goals and schedule.

Older Adults

You can set yourself up for sustained health and happiness by taking care of your body. Exercise can aid in lowering blood pressure, chronic disease, and reduce falls by 21%¹⁸.

While CrossFit-style workouts will be too intense, adults over the age of 65 need 150 minutes of moderate intensity physical activity¹⁹. This could include activities like Pilates, yoga, walking on a treadmill, or cycling. Most importantly, older adults should do muscle-strengthening activities at least two days a week¹⁹. This will help preserve lean muscle mass—a key indicator of longevity and overall health.

RELATED: Best Treadmill for Seniors

Fitness by Generation

Diving into exercise statistics reveals who prioritizes physical fitness the most. Gen Z (people born between 1997 and 2012) is the most physically active generation³, with 87% exercising at least three times a week. Millennials (people born between ‘81 and ‘96) and Gen Z have earned the nickname “Generation Active” since they represent a whopping 80% of all gym-goers.

Unsurprisingly, this tech-driven group also utilizes online fitness programs or app-based workouts quite frequently. Generation Active accounts for 89% of total users of online or app-based workouts. Research shows that the group values an “intelligent coach” who brings substance over style.

In our experience testing the best online workout programs, the most effective coaches provide clear instruction, hold you accountable, and maintain excellent energy to keep you engaged during your home fitness journey.

Physical Activity by Gender

Now that we’ve taken a look at exercise facts by age, let’s break things down by gender.

Males

While there’ve been positive developments in participation in women’s sports and fitness overall, men still tend to be more active than women. Research shows that a global average of 23.4% of men are inactive²⁰ compared to 31.7% of women.

What’s behind this discrepancy? Cultural and social standards certainly play a role in why men engage in physical activity more than women. Ou may see the term #GymBro used quite a bit, but women are rarely described or associated with a similar phrase. In my experience as a trainer and athlete, many men view working out as a cathartic way to build strength and muscle.

Females

Although women do not partake in physical activity as much as men, they actually see more health benefits²¹ from exercise than their male counterparts. A study published in the Journal of the American College of Cardiology²² found that exercise can lower women’s risk of early death by up to 24%. Men who exercise the same amount only reduces their risk by 15%.

Moreover, regular exercise reduces the risk of a fatal heart attack, stroke, or other heart event by 36% for women compared to just 14% for men.

Despite enjoying more health benefits from exercising, women still have lower levels of physical activity. This may stem from a gap that begins during childhood and adolescence, as a CDC report showed that just 15% of girls ages six to 17 years old met the national guidelines for physical activity per day in 2019 compared to 31% of boys¹⁵. Traditionally, males have had more opportunities to participate in sports—though that gap has narrowed in recent years.

RELATED: Best Workout App for Women

Transgender People and Physical Activity

According to a 2024 study⁴, transgender individuals are at lower levels of physical activity than cisgender individuals. And among this community, trans women tend to have the least amount of physical activity levels.

Unfortunately, transgender people face stigma, discrimination, oppression, and unwelcoming environments—all factors that can contribute to lower participation rates. Policy and cultural changes may lead to a shift in a positive direction, leading more transgender individuals to feel safe and confident about working out in any environment.

Areas With the Highest Amount of Physical Activity

Looking at physical activity from a geographic perspective reveals some interesting data. Colorado, Utah, Washington, and Utah are the states with the highest percentage of physically active people⁵. Other states that rank high in exercise rates include Oregon, Hawaii, New Hampshire, and California.

Meanwhile, you’ll find Alabama, Mississippi, and Arkansas on the opposite end of the spectrum, as those are the three least physically active states⁵. Only 69% of people who reside in those states exercise, with West Virginia and Kentucky not far ahead at 70%.

Peel back the curtain even further and you’ll see which U.S. cities make fitness the center of attention. Research shows that the top three fittest cities²³ in the U.S. are:

Arlington, Virginia
Washington, D.C.
Seattle, Washington

Worldwide Fitness Statistics

According to the World Health Organization (WHO)²⁴, almost one-third of the world’s adult population is not physically active. Sadly, that figure is projected to rise to 35% by 2030. That could prove costly, as the global estimate of the cost of physical inactivity to public healthcare systems between 2020-30 is about $300 billion if levels of physical inactivity aren’t reduced.

The combination of a lack of physical activity and excess calorie consumption has led obesity rates to rise outside of the U.S., too. According to CIA data²⁵, Naru is considered to have the highest obese population, with a stunning 61% of the country’s population falling under this category. Other countries with an obesity rate above 50% include:

Cook Islands (55.9%)
Palau (55.3%)
Marshall Islands (52.9%)
Tuvalu (51.6%)

On the other hand, some countries stand out for their strong relationship with health and fitness. The Netherlands has the most physically active population, with citizens spending about 12 hours per week exercising or playing sports. Germany and Romania aren’t far behind at about 11 hours per week.

Popular Fitness

We’ve examined physical activity from an overhead view. Now, let’s explore what exactly people enjoy doing when it’s time to break a sweat.

Exercise Preferences

According to a 2023 study²⁶ published in the Journal of American College Health, 72.7% of people prefer their workout to include a combination of moderate-intensity cardio and strength training. This is usually my preferred method of training clients, as a mix of cardio and strength training can allow you to build muscle and increase your metabolic conditioning and overall fitness.

Women tend to prefer pairing moderate-intensity cardio with strength training²⁶. However, research shows men prefer intense strength training. You’ll typically see more men participate in sports like strongman and powerlifting, which require training with heavy loads.

Most Popular Form of Physical Activity

How do people like to exercise? Here’s a breakdown of the top 10 most popular physical activities according to YouGov²⁷:

Walking – 79%
Swimming – 72%
Gardening – 72%
DIY – 66%
Bowling – 66%
Pool – 63%
Miniature golf – 63%
Shopping – 63%
Gymnastics – 62%
Fishing – 60%

While walking is the most popular physical activity in the U.S., it’s interesting that weight training only ranks 27th at 51%. For all you #IronAddicts out there, it may be time to get more people involved in strength training.

Risks of a Sedentary Lifestyle

“Sitting is the new smoking” may sound hyperbolic, but there’s definitely a degree of truth. Despite having more access to fitness equipment, healthcare professionals, and resources like podcasts, social media, and YouTube, it’s become all too easy for people to move less than ever.

Part of that has to do with our somewhat addictive relationship with technology and devices. The other part is the convenience of having services like Uber Eats and Amazon Prime right at our fingertips. And while the pandemic made working remotely the new norm, the number of sedentary jobs has gone up by 83%²⁹ since 1950.

In other words: Americans have been conditioned to stay seated for eight hours a day for nearly eight decades.

Unfortunately, a sedentary lifestyle can put you at risk for a number of health issues³⁰, including:

Chronic disease
High blood pressure
Anxiety and depression
Obesity
Premature death

Does that mean you have to do manual labor? Of course not. However, movement is key to a fit mind and body. Prioritizing physical activity means prioritizing your health and well-being—and everyone should adopt that attitude to maximize their human experience.

Fitness Statistics: Final Thoughts

The answer to “How many people exercise?” is sadly “Not enough.” However, that trend doesn’t have to continue. From large fitness clubs to boutique fitness studios to online workout programs you can follow at home, there’s no shortage of options to burn calories, build muscle, and blow off steam.

Hopefully, these exercise statistics open your eyes and inspire you to raise your own standards for taking care of your mind and body. Seeing the facts about health and fitness trends should also encourage you to have positive, supportive conversations with family and friends about prioritizing physical activity so we don’t just survive but thrive for as long as possible.

References

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Stephen Sheehan, CPT, CNC

Stephen is an ISSA-certified personal trainer and nutritionist with an immense passion for health and fitness. A two-time University of Florida graduate and longtime rugby player, he brings more than a decade of strength training experience, plus a diverse writing and editing background. When he’s not creating content or hitting the gym, he enjoys traveling, cooking, and attending music festivals around the world.

Fitness Statistics and Facts: The Hard Truth About Americans and Exercise