Australia’s most injury-inducing workouts

Fitness trends are constantly evolving with new workouts and training programs emerging all the time. From the new and popular Hyrox (think an endurance and strength workout competition in one) to reformer Pilates.  

While these trends offer exciting ways to stay active, not all workouts are created equal when it comes to safety. Some exercises, despite their popularity, can pose a higher risk of injury if performed incorrectly or without proper guidance. But which ones are putting you most at risk? 

The health insurance comparison service iSelect surveyed 1,006 Australians to find out which workouts have caused the most injuries. Participants were asked whether they had ever experienced an injury while taking part in a variety of popular exercises, including running, Pilates, CrossFit, and strength training, among other activities. The survey highlights the risks associated with different types of workouts, helping Aussies make informed choices about how they can train safely. 

The workouts with the highest rate of injuries

Aerial fitness activities, such as silks and hoops, were the leading cause of injuries, with nearly one-third of aerial participants (32.7%) reporting an injury. Despite only around one in ten Australians (11.2%) giving aerial fitness a try, making it the least popular workout, those who do take part could be more likely to regret it, given how common injuries are in this category.  

Hyrox has surged in popularity over the past few years, but the high-intensity functional fitness competition comes with reported risks too, with almost one in three participants (31.8%) reporting an injury. Martial arts, including Brazilian Jiu-Jitsu, karate and taekwondo, followed closely behind at 29%, perhaps unsurprising given the contact-heavy nature of the sport. 

Other competitive and high-impact workouts, such as boxing (27.6%) and aerial arts like pole fitness (27.2%), are also ranked among the riskiest physical activities. It’s not surprising that sports requiring advanced technique, explosive movements or full-contact elements put participants at a much higher risk of harm.  

Yoga (10.6%), swimming (8.8%), and dance fitness classes like Zumba (12.6%) rank among the safer sports. In comparison other controlled formats such as mat pilates (15.4%) and spin classes (14.4%) also report relatively low injury rates.  

How injury rates differ by gender

Men were more likely to suffer an injury than women in almost every type of workout, with an average injury rate of 24.3% compared to 18.7% for women. The biggest gap showed up in yoga, where men were more than twice as likely to get hurt (15.9% vs. 6.8%). Dance fitness, mat Pilates, and reformer Pilates also saw men reporting noticeably higher injury rates. This suggests that many men could be more inclined to push themselves beyond their limits, place less emphasis on technique in workouts that demand control and mobility, or be less familiar with these types of exercises. 

The most popular workouts among Aussies

Swimming ranks as the most popular physical activity for Australians, with seven in ten people giving it a go — and it also happens to be the safest, with the lowest injury rate of all activities. This suggests swimming is a low-risk activity and a safe cardio option for most people, which may also be why swimming is the most popular exercise among Australians aged 55 and over. 

Running comes in second place for popularity, with 69.6% of people taking part, but it’s far riskier, with almost one in four participants reporting an injury. Running generally comes with no costs involved, which is likely why there is such high participation and therefore a higher injury rate. Running holds a significant risk, likely due to stress injuries or overuse. This may be why running is slightly less popular for older Australians, ranking in second place for those over the age of 55, while it is the most popular workout for all other age groups.  

Strength training follows at 57%, reflecting the growing focus on resistance-based workouts for building muscle, improving bone health, and supporting long-term health and longevity. The injury rate sits in the middle of the pack, with around 22.5% of participants reporting they’ve been hurt while strength training.  

More specialised activities also make the list, including calisthenics (26.2%), rowing (25%), and climbing or bouldering (22.7%), highlighting the rise of adventure-driven fitness. Newer formats like Hyrox (17.8%) point to the increasing appeal of competitive fitness events. Meanwhile, barre (13.8%), pole fitness (11.3%), and aerial fitness (11.2%) remain niche but attract dedicated communities drawn to skill-based, non-traditional forms of training. All these tending workouts sharply drop in popularity for those over the age of 45, showing that they appeal strongly to younger adults who want to follow fitness trends.