Finding Your Fit: The Real Benefits (and Misconceptions) of Popular Workout Styles

No two people move – or live – the same way.
That’s why finding the right workout for your body, goals, and lifestyle is key. At Griffin Fit, we often hear clients say they’ve tried this or that and “it didn’t work for me.” More often than not, it’s not about the workout being wrong – it’s about it not being the right fit for them at that time.

Here’s a breakdown of seven popular training styles, their proven benefits, who they suit best, and what you should know before diving in.

1. Strength Training

What it is: Resistance training using weights, machines, or bodyweight.
Proven benefits: Builds lean muscle, boosts metabolism, strengthens bones, improves insulin sensitivity. Crucial for healthy ageing.
Best for: Anyone over 35 (especially women going through perimenopause or menopause), desk workers, and those seeking fat loss or better body composition.
Not ideal for: People with acute joint injuries – though modifications are always possible.
Common misconception: “Lifting weights will make me bulky.” In truth, building bulky muscle takes years of intense, specific training (and usually surplus calories). Most people build lean, firm muscle tone.

2. Yoga

What it is: A mind-body practice combining breath, movement, and mindfulness.
Proven benefits: Improves flexibility, reduces stress, supports joint health, improves balance and core strength.
Best for: Busy professionals needing stress relief, anyone with tight hips/lower back, and those returning from injury.
Not ideal for: Those seeking fast fat loss results or who lack the patience for slower-paced movement.
Common misconception: “Yoga is easy and only for women.” Not true – many elite male athletes use yoga to improve mobility and recovery.

3. High-Intensity Interval Training (HIIT)

What it is: Short bursts of high-effort exercise alternated with rest.
Proven benefits: Burns fat, improves cardiovascular fitness, and fits into tight schedules.
Best for: Time-poor professionals, those who like fast-paced training, and anyone wanting metabolic conditioning.
Not ideal for: Beginners with poor technique, people with high stress or sleep deprivation.
Common misconception: “More intensity means better results.” Too much HIIT can spike cortisol and hinder recovery – balance is key.

4. Pilates

What it is: A low-impact workout focusing on core strength, posture, and control.
Proven benefits: Builds deep abdominal strength, improves posture, reduces back pain, and supports pelvic health.
Best for: Anyone recovering from injury, women post-pregnancy, and those with desk jobs.
Not ideal for: Those looking for high calorie burn or who prefer more dynamic movement.
Common misconception: “Pilates is just stretching.” In reality, it’s controlled strength work – and surprisingly challenging.

5. Cycling

What it is: Cardiovascular training on a bike – indoors or outdoors.
Proven benefits: Improves leg endurance, cardiovascular health, and supports fat loss.
Best for: People with joint issues (low impact), endurance lovers, and anyone training for events.
Not ideal for: Those with tight hip flexors or poor posture – cycling can exacerbate these issues.
Common misconception: “Cycling alone is enough for lower body strength.” While it strengthens some leg muscles, it doesn’t replace resistance training for overall strength or balance.

6. Running

What it is: Steady-state or interval-based cardiovascular exercise.
Proven benefits: Great for heart health, mood, fat burning, and endurance.
Best for: Those who enjoy outdoor training, stress relief, and tracking personal goals (like 5Ks).
Not ideal for: People with knee or ankle problems or who haven’t built a strength foundation.
Common misconception: “Running is the best way to lose fat.” Without strength training, running can lead to muscle loss and plateaued fat loss.

7. CrossFit

What it is: High-intensity functional training combining weightlifting, cardio, and gymnastics-style moves.
Proven benefits: Builds strength, improves fitness quickly, and promotes community accountability.
Best for: Competitive types, those bored with traditional training, and people who enjoy group workouts.
Not ideal for: Beginners without supervision or those prone to injury.
Common misconception: “CrossFit is dangerous.” Like any program, poor coaching – not the method – is usually to blame for injuries.

So, Which One Is “Best”?

The truth: The best workout is the one you’ll stick to. Every method has benefits – but your age, goals, body, lifestyle, and even your personality all matter. Want to lose fat, reduce joint pain, or feel confident in your body again? It might take a blend of two or three of these styles. And that’s exactly what we do at Griffin Fit – create personalised, sustainable programmes that fit your life, not the other way around.