Which GymTok Hacks Are Worth Your Attention?

Whether you’re a long-time gym regular or just starting to get into fitness, you’ve probably noticed your social feeds filling up with ‘game-changing’ gym hacks. TikTok's fitness and gym community (aka GymTok) actively shares new finds, tips, opinions, hacks, and mistakes.

I have been going to the gym religiously, way longer than I have had the app, but one of the reasons I downloaded it was for the fitness community and various creators posting on it. Over the years, I’ve watched trends come and go, and with my blend of science background and real-world gym grind, I like to act like Judge Judy in deciding which are good and which are BS.

As part of my ‘research’ (more like guilt-free scrolling), I've compiled a list of the most viral gym hacks. These tips will help you save time so you can focus on getting the most out of your workout, rather than wasting time scrolling.

Disclaimer:

This article is not a fitness guide and should be taken with a grain of salt, as individual variations can significantly impact the effectiveness of some of these hacks. This is not a critique of creators and is only for educational purposes.

10 viral fitness trends

First things first, none of these hacks are all that new or groundbreaking; however, platforms like TikTok allow people to share what works for them with a broad audience, and well, some of these go crazy.

It’s important to remember that most people in the fitness community are enthusiasts rather than certified professionals. Use their insights as inspiration rather than seeing them as the ultimate authority. Social media should not be your primary source of information, but following certified trainers can enhance your fitness journey. They can provide valuable tips on form, boost your motivation, and help you view working out as a hobby and lifestyle instead of a solitary chore.

1. Gardening gloves

One of the newer and surprising hacks is using gardening gloves instead of ones made specifically for weight lifting. These gloves improve grip strength and reduce calluses. They also offer the additional benefit of providing full palm coverage, coming in various sizes to fit the hand perfectly, and being affordable and easily accessible.

I can confirm that gardening gloves gave me a grip like no lifting gloves ever did; however, I was not a fan of my fingers being covered and how they looked in general. I also already have lifting gloves, so I went back to them. However, give gardening gloves a try if you do not have lifting gloves or only need gloves for some exercises.

2. Crocs at the gym

Crocs or sliders at the gym instead of trainers have divided the fitness community. The fans say that it helps their feet breathe, and they are easy to slip on and off for those who prefer doing leg day exercises barefoot. Also, some say they do not move around that much during upper body days, for sneakers are unnecessary.

Conversely, some gyms do not allow these types of shoes for safety and hygiene reasons. People who are not fans of this trend also highlight that you can easily trip over something, drop a weight on your foot, and it seems inappropriate and unhygienic to many. I agree that the risk of injury is too significant and that you should wear sneakers to the gym for your safety or to respect others.

However, on some exercises, the mind-to-muscle connection is greater barefoot; hence, many, including me, opt for classic Vans or Converse shoes, which are completely flat and feel like standing barefoot on the ground. Most have an old pair lying around. Alternatively, you can try special barefoot or weightlifting shoes.

3. Rice Krispies treats as a pre-workout

Rice Krispies treats became a popular pre-workout snack around 2020, with people swearing by them for an energy boost and a great pump.

Rice Krispies are not magical; each square packs 91.7 calories, 17.7 grams of carbohydrates, and 4.27 grams of sugar, with little fat and protein. So, they are simply a source of quick-releasing carbs and sugar, which increases muscle glycogen stores, resulting in more energy during the workout, and a ‘pump,’ without disrupting your digestion or making you feel sluggish.

The appeal of Rice Krispies is the single-serving packaging, which makes them convenient to take on the go. They are also a fun treat before a workout, act as motivation for some, and are simply a trend. Any other cereal bar or a homemade healthy alternative would do the same trick. Other options include rice cakes with peanut butter, banana, and honey, dates with butter, and dried fruit.

4. Protein powders as mixers

Even the most avid gym goers like to go out sometimes, and some creators have suggested using clear whey isolate as a mixer for alcohol instead of juices and sodas, to get a low-calorie cocktail that helps you hit your protein goals.

Alcohol can interfere with protein synthesis, recovery, and performance in the following days; however, using whey isolate as a mixer seems a bit diabolical. First, protein is quite hard to digest, and when mixed with alcohol in one cup, it can lead to havoc. Second, it may not mix well, resulting in chalky clumps. Lastly, if you are going to drink, pick options you genuinely enjoy, instead of healthyifying liquor.

Have a high protein meal with some carbs before going out to slow the absorption of alcohol and prioritize protein throughout the day. You can also bring high-protein snacks if you are concerned about your intake, and opt for sugar-free mixers if calories are your primary concern.

5. Thumbless grip

Every trainer and fitness influencer seems to preach about the thumbless grip, which involves simply placing your thumb on the same side of the bar as your finger, rather than wrapping it around, on pull days. This grip is supposed to reduce forearm and bicep involvement, instead increasing and isolating the back muscle engagement, particularly the lats. Some people also find that it improves their range of motion and mind-to-muscle connection.

However, this is based primarily on word-of-mouth advice and has not been examined in scientific studies. Also, some people find that it decreases their grip strength, limiting the amount of weight they can lift. You should also be mindful of safety so as not to drop weights or injure yourself due to weaker grips.

Thumbless grip works great to increase black engagement for me, and I have seen significant improvements after implementing it. However, ultimately, it is determined by your anatomy and preferences. Try it a couple of times and feel the difference compared to a standard grip to decide whether it is for you.

6. RDL wall hack

A common question when doing RDL is about how far should your glutes go. One creator shared her hack for hitting perfect range with every rep: stand with your back to a wall, with your heels touching the wall, then place one foot in front of the other, and then step back with your back foot to meet the front. With your feet hip width apart, now perform an RDL: your glutes hinging back with knees slightly bending until you lightly hit the wall with your bum.

This hack can be a great guide when starting out; however, it also depends on your anatomy. I sometimes use it to refresh the ‘perfect’ form, but I usually work out at the dumbbell section or a squat rack for barbell RDLs. However, I have seen many people implement it in real life.

7. Deadhang

The deadhang, hanging from a pull-up bar, keeps popping up on my feed, with creators preaching the benefits, showing progress, trying to hang as long as possible, or even turning it into a challenge. The main benefits hyped are improved grip strength, spine decompression, and shoulder mobility. It can also help with pull-up progression as your grip improves and possibly help with posture.

There is some evidence that deadhangs help with grip strength. Also, if done correctly, it may relieve tension in the back and decompress it, but it will not magically solve shoulder or back pain, as it does not address underlying issues.

8. Ditching weight lifting for Reformer pilates

“I quit weightlifting for pilates” was the confession of the year, with ‘ex-gym rats’ saying how they achieved their dream body and got lean and toned after stopping weightlifting: less soreness, more flexibility, less puffiness.

While Pilates can be a great low-impact exercise to improve core strength and flexibility and support recovery after traumas, it is unlikely to build strength and significant muscle mass to help you achieve a toned look. However, not all these people lie, but their results are not only due to Pilates. They have built up their muscle throughout the year at the gym, and switching to pilates brings down the inflammation and water retention associated with resistance training. Also, as it is less intense, many feel less hungry and lose weight, hence looking leaner.

9. Incline walks and Stairmaster to get shredded

Another huge fitness trend was incline treadmill walks (12-3-30) and later on stairmaster workouts as the optimal fat-burning workouts. They are praised for being easy on the joints, low impact, can be done while scrolling, and get you shredded, as long as you are consistent.

Here is the catch: staying consistent with pretty much any movement and being consistent with your diet will get you to your weight loss goals, as you create and maintain a calorie deficit. Low-impact cardio like incline walking or the Stairmaster can be a great tool to increase your calorie burn and improve your endurance without putting too much strain on your joints or having to do hours. Still, they make you shed weight primarily because of a calorie deficit. However, like many people online, I love adding 15 minutes after my workouts rather than doing a separate cardio workout on another day.

10. Shy girl workouts

‘Shy girl workout’ is a trending keyword for minimal equipment workouts, perfect for beginners or those who feel self-conscious exercising in public and just want to be in a quiet corner with some dumbbells but still hit their fitness goals.

Many trainers and creators upload follow-along dumbbell or bodyweight-only workouts, often with explanations and form tips. This is great to use as a tool when starting or when travelling, or even when the gym is super busy and you just want to be in and out. However, try working on your confidence and remember that you deserve to take up space in the gym and use machines or any other equipment you want, even if you use the lowest weight. Stay consistent, and you will make progress in no time.

Why do fitness trends go viral on social media?

Viral fitness trends are fascinating, as sometimes the most basic or outrageous ones go viral, while legitimate advice that has passed the test of time gets left behind. It is impossible to know why precisely some trends take off while others do not, but here are some of the reasons:

• Influencers. People with a large following often start fitness trends simply by sharing their routine, transformations, or workouts, which then get reposted by followers trying it out.
• Chasing aesthetics. Trends often focus on achieving a specific body type rather than health, which is amplified with filters and editing. Less experienced audiences generally believe what is promoted without realizing how unrealistic it is.
• Challenges. From time to time, fitness challenges go viral due to hashtags, reposts, and high engagement from various audiences.
• Novelty. New exercises, variations, or routines scratch the itch of trying something new.
• Quick fix and diet culture. Short videos that promise impressive results with minimal effort, cater to short attention spans, and the desire for fast improvement and chasing perfection.
• Global reach. Social media allows trends to spread across countries and cultures and keep resurfacing.

The pros and cons of following online fitness trends

How can you tell a trend is beneficial?

So, how do you know which emerging fitness trends are good and which aren’t?

Here are the signs to look for:

• Scientifically supported. The trend is rooted in scientific studies and is backed by professionals.
• Health and performance-focused. The trend improves strength, mobility, endurance, or overall health, rather than focusing on aesthetics.
• Maintainable. Encourages gradual improvements and is safe to implement and maintain long-term.
• Accessible and adaptable. Fitness should be simple, accessible, and adaptable to various fitness levels.
• Fits your goals. The most important thing is to feel like the trend fits your lifestyle, health, and fitness goals, and is something you are passionate about trying.

The best advice is to use your common sense and be critical. If you are still unsure, look for commentaries or critiques of the trend by certified personal trainers or doctors. They often cover fitness trends and break them down in a clear and actionable manner.

Concluding remarks

Fitness trends come and go, with some bringing fun and variety to your routine and others being garbage. In any case, the best way to reach your fitness, health, and aesthetic goals is to be consistent with your workouts and nutrition, with occasional fun days. There is no hack — there is only constantly showing up.

Online beauty standards are unrealistic and often portray edited photos and videos shot in perfect lighting by people whose job is to look great and create trending content. Use online fitness trends as inspiration, so try new things to find what you like and tips you may not have thought about, but avoid jumping from trend to trend. Find what works for you, find a challenging yet motivating routine you enjoy, and don’t bother with every new thing. It is a bit like fashion: develop our unique style rather than jumping onto every latest trend.