The short answer: Gen Z hasn't given up on cardio, but strength training has become a core part of how they train. If you want to join in, you need far less equipment than most people think: a pair of adjustable dumbbells, a bench and a little floor space will carry a beginner a long way.
What the data actually says
A February 2026 survey of 3,000 Americans aged 18 to 28 found that 95% exercised at least monthly in 2025. Running and endurance activities were the most common primary activity at 64%, with gym and strength training close behind at 54%. So the honest picture isn't "Gen Z swapped cardio for weights". It's that lifting has moved from a niche habit to a mainstream one.
Other sources point the same way. CivicScience found that 76% of Americans aged 18 to 29 exercise regularly, against 68% of the general population, and 63% of them planned to buy fitness equipment within 30 days. An industry report from gym-tech company EGYM, drawn from its own member data, found that strength training has overtaken other activities as the top workout for younger members, and that strength equipment sales rose 181% between 2012 and 2022. These are US surveys and a vendor's own data, so treat them as strong signals rather than settled fact.
Five reasons Gen Z is lifting
- Mental health. Stress relief and mental health were the second most common reason to exercise in the survey above, cited by 64%, just behind physical health at 77%. Lifting gives you a clear win each session: one more rep, a little more weight.
- Visible, trackable progress. Appearance motivated 51% of respondents, and strength work changes body shape in ways you can see and measure within weeks.
- Social media made it approachable. Creators show real beginners, real form fixes and real progress, which lowers the barrier to trying it.
- Community. Gen Z treats training as social. Lifting with a friend, a partner or a group chat keeps people consistent.
- Longevity and function. Younger lifters talk about being strong for life, not just looking a certain way for summer.
Home or gym?
Both work. A gym gives you variety and heavy equipment without buying any of it. Training at home removes the commute, the membership fee and, for many people, the nerves. In the same survey, among people who weren't exercising, 31% named cost as a barrier and 27% named discomfort in gym environments. If either sounds like you, a home setup can be the easiest way in.
Build your strength setup in four stages
You don't need to buy everything at once. Start small, learn what you enjoy, and add pieces as you outgrow the last one.
|
Stage |
What to get |
Why it earns its place |
|---|---|---|
|
1. Start small |
Dumbbells or NÜOBELL adjustable dumbbells, an exercise mat and resistance bands |
Covers squats, presses, rows, hinges and carries in a very small footprint |
|
2. Add a bench |
Opens up incline and flat presses, supported rows and step-ups |
|
|
3. Go heavier |
A squat rack or power cage, a barbell and weight plates |
The long-term way to keep adding load safely |
|
4. Complete the room |
Cable exercises and many movements from one footprint |
Short on space? Choose one adjustable pair of dumbbells instead of a rack of fixed pairs, keep plates and bars on a weight storage rack, and put down a mat or flooring from our fitness accessories to protect the floor and cut noise. Browse everything in one place under strength equipment.
Don't skip cardio
Public health guidelines, such as the CDC's, recommend at least 150 minutes of moderate aerobic activity a week plus muscle-strengthening activity on at least 2 days. The two work well together: strength work can support your running and cycling, and a good aerobic base helps you recover between sets. Once your lifting routine is settled, a treadmill or indoor cycle is a natural second piece, and our cardio hub shows the full range.
A simple first month
Train three non-consecutive days a week, about 45 minutes each, using the same five movement patterns:
- Squat: goblet squat holding one dumbbell, 3 sets of 8 to 12
- Push: push-up or dumbbell bench press, 3 sets of 8 to 12
- Pull: one-arm dumbbell row or band row, 3 sets of 8 to 12
- Hinge: Romanian deadlift with dumbbells, 3 sets of 8 to 10
- Carry or core: farmer's carry or plank, 3 rounds
Pick weights that leave two or three reps in reserve, and add a little weight or one rep whenever every set feels comfortable. That is progressive overload, and it is the engine of getting stronger. This is general information, not medical advice. If you have an injury or a health condition, check with a doctor or qualified coach first.
Not sure what fits your space or budget?
Equipment is a bigger decision than a gym membership, and the right choice depends on your space, ceiling height and goals. For 30 years, Spartan Fitness has helped Canadians build their home gyms, and our team's job is to recommend what fits you, not the most expensive option. Shop strength equipment online, or visit one of our showrooms across Canada to try things in person.
Frequently asked questions
Is strength training better than cardio? Neither is better on its own. Strength training builds muscle, bone density and strength, cardio builds heart and lung fitness, and most people do best with both.
How many days a week should a beginner lift? Two to three full-body sessions a week is plenty to start, with a rest day between them.
What equipment do I need to start strength training at home? Dumbbells, an exercise mat and a bench cover most beginner programs. Add a rack and barbell later, when you are ready to lift heavier.
Are adjustable dumbbells worth it? If space is tight, usually yes: one adjustable pair replaces a rack of fixed pairs and grows with you. Fixed dumbbells are simpler and faster to grab between sets.
Do I need a squat rack? Not at first. A rack becomes worth it when you start barbell squats and presses heavy enough that you need safety supports.
Will lifting make me bulky? Not by accident. Building large muscles takes years of dedicated training and eating, and most beginners simply get stronger and more toned.