A new fitness trend is sweeping through gyms worldwide: more people are swapping treadmills for barbells, with weight training gaining unprecedented popularity over traditional cardio. This shift, highlighted in The Guardian’s recent report “Treadmills are out, barbells are in: why gym-goers are abandoning cardio for weight training”, signals a significant reconsideration of what it means to stay fit in 2025—a trend Thai fitness enthusiasts are eagerly embracing.
The trend matters profoundly for Thai society as health-consciousness grows across the nation, fueled by post-pandemic priorities and a younger generation that’s keener than ever on building muscle, improving posture, and achieving an overall healthy lifestyle. Traditionally, Thai fitness culture has revolved around group aerobics, running in parks, and cycling along rivers. However, Bangkok’s gyms, from upscale fitness clubs to local neighborhood centers, now report an uptick in weight training classes and free-weight area use, mirroring the Western shift. Research suggests this move is grounded not just in aesthetics but in robust scientific evidence about the benefits of resistance training over—or alongside—steady-state cardio.
Scientific studies now consistently show that weight lifting, not just endless hours of running, can deliver remarkable benefits. A 2022 meta-analysis published in the British Journal of Sports Medicine found that regular resistance training reduced the risk of premature death from all causes by as much as 15–20%. Strength training improves not only muscle mass but also bone density, metabolism, blood glucose control, and mental health, according to the World Health Organization’s physical activity guidelines. “There’s substantial evidence that muscle-strengthening activity is strongly beneficial to long-term health,” says Professor Stuart Phillips, an exercise physiologist at McMaster University. “We’re seeing that just two sessions a week of resistance training provides enormous advantages, even at older ages.”
Part of the allure is that strength training addresses the “skinny fat” phenomenon—where a person appears slim but has low muscle mass and high body fat, a risk factor for metabolic syndrome and diabetes, both rising issues in Thai urban populations (Thai Journal of Public Health). Additionally, research published in the American College of Sports Medicine’s Health & Fitness Journal notes that resistance exercise offers cognitive boosts and emotional wellbeing, making it an appealing choice as mental health awareness grows in Thailand’s youth.
The shift in gym culture in Thailand is easy to observe. Instagram accounts of Thai celebrities like Mark Prin and Davika Hoorne now frequently feature squats and deadlifts over treadmill selfies. Fitness influencers—such as “Coach James” (เจมส์ ฟิตเนส)—share free-weight routines and strength-based challenges, inspiring followers from Chiang Mai to Hat Yai. According to FitFest, Thailand’s largest fitness expo, interest in commercial gym memberships and home dumbbell sets jumped 18% in 2024. “We see a new generation finding empowerment in strength,” said FitFest organizer Thanawut Srichai. “Women especially are breaking taboos around building muscle—it’s not about getting bulky, it’s about being strong and confident.”
The historical context helps explain Thai attitudes. For decades, aerobics classes at public parks—backed by catchy luk thung tracks—embodied group exercise and socialization. Thai society, like much of Asia, often viewed weights with suspicion, imagining them only for “bodybuilders” or men. Most schools prioritized stretching and running in physical education. That’s changing: the Ministry of Education has piloted resistance-based activities in high school PE classes, and urban schools now offer strength training as an after-school option. “We want students to learn the value of muscular fitness as part of lifelong health,” PE teacher Apinya Charoen told the Bangkok Post. “It’s about balance—not ditching all cardio, but understanding the benefits of both for the Thai lifestyle.”
Critics caution that ditching cardio altogether isn’t wise. Cardiologist Dr. Surasak Chaiyasit advises, “Cardiovascular health still requires aerobic exercise—a brisk walk, swimming, cycling. The real goal for Thais should be a mix: muscle plus heart health.” Nevertheless, some Thai trainers point out that daily life—especially in Bangkok—already demands plenty of walking and bike usage, so adding strength training fills a crucial gap.
Looking ahead, the trend is poised to grow. Fitness centers in Bangkok’s shopping malls and condos are updating equipment—less reliance on endless rows of treadmills, more focus on squat racks and kettlebells. Local fitness apps are adding strength-tracking features and promoting 30-day squat or push-up challenges. Some experts warn of potential downsides: improper form or lifting too heavy without guidance could cause injuries, particularly among beginners or older adults. Therefore, Thai gym-goers are encouraged to start with professional instruction and focus on technique. The Thailand Physical Activity Report Card underscores the need for diversified movement across all ages, suggesting resistance exercises can be safely integrated from childhood through senior years.
For Thai readers considering jumping on this trend, the advice is simple: find a blend that suits your body, age, and lifestyle. Beginners can start with bodyweight exercises—squats, lunges, push-ups—before moving to weights. Online resources, community classes, or certified trainers can help ensure safety and effectiveness. Most importantly, don’t think of it as a choice between “cardio vs. strength”—the best health outcomes come when both are in balance, just as in a Thai meal where yam, tom yum, and pad thai combine for full nutrition.
As we witness treadmills emptying and barbells rising, Thailand’s fitness landscape is evolving. Whether you’re a seasoned runner or new to lifting, this strength-based revolution offers opportunities to boost both body and mind. Take a cue from national athletes and local enthusiasts alike: add some resistance training to your weekly routine, pay attention to form, and enjoy the journey to a healthier, stronger you.
Sources:
- The Guardian - Treadmills are out, barbells are in
- British Journal of Sports Medicine - Resistance training and mortality
- WHO - Physical activity recommendations
- Thai Journal of Public Health - Metabolic syndrome in Thai adults
- Active Healthy Kids Thailand
- American College of Sports Medicine – Strength training benefits