An unexpected motivator for gym goals in 2026? A gay hockey romance.
The men (and their muscles) from the hit show “Heated Rivalry,” based on a book series by Rachel Reid, are inspiring people to hit the gym – and fitness experts are thrilled.
“As a trainer, I’m just really excited and encouraged by everyone feeling so motivated and inspired by a cultural moment,” says Karen Preene, a U.K.-based certified personal trainer with a degree in exercise and health. “I hope people continue to be inspired.”
On social media, people are posting about how Ilya Rozanov (played by Connor Storrie) and Shane Hollander (Hudson Williams) are their “glute goals,” or how the show has inspired them to get in shape or stop slacking in the gym.
The fitness inspiration has even made its way into group fitness classes, with Peloton instructor Cody Rigsby having a Heated Rivalry-coded class and spin and SoulCycle instructors posting about themed rides as well.
Rigsby has also praised the show’s influence, writing “all of a sudden we have the urge to start a glutes program” on Instagram. And other fitness coaches, like Greg Stutson, offered tips after seeing people “want to lock in harder after seeing Heated Rivalry.” Julia Jean organized a themed HIIT workout, which she described as “beginner friendly” after seeing fans inspired by the show. “We’re gonna lift, we’re gonna sweat it out, and we’re gonna grow our glutes like Ilya Rozanov,” she said in a post about the class.
Why Connor Storie, Hudson Williams have people hot for the gym
Preene thinks the HudCon phenomenon has people inspired for several reasons, including a counterbalance to the recent return of skinny culture messaging.
“Everyone I’ve seen posting about it online has been women, and they’re inspired not just by Ilya’s cheeks, but his arms: They want big biceps, big shoulders, big triceps,” she says. “We’ve done a lot of work to let go of the narrow ideals of body image and body standards pushed upon us, and we’ve embraced being well fed, being strong and capable and having capacity.”
The stars also don’t make working out a big to-do. Instead, both on-screen and off, fitness feels routine.
“It seems like fitness is part of their lives, not just something that they’ve done for a job role,” Preene says, adding Williams has a background in mix martial arts, or MMA, and Storrie has talked about not needing to do much to get in shape for the role. “So it feels like their fitness is just part of their life, which again, relatable and achievable.”
And while muscley men might typically be associated with narrow views of masculinity, the characters’ physical strength is balanced with their emotional depth and gentleness of their characters.
“I know that they’re men, but I do think that they’re appealing to people of all genders,” Preene says.
Plus, the soundtrack, which features nostalgic yet certifiable bops, have people ready to get moving – t.A.T.u’s “All The Things She Said” has been “on repeat in my house,” Preene says.
Strength training benefits beyond building a booty
Strength training isn’t just about gaining muscle mass. It also supports bone density, which naturally declines as we age but is critical for our posture and safe movement.
Osteoporosis, for example, occurs when bone mineral density and bone mass drop significantly, resulting in weaker bones, according to the National Institute of Arthritis and Musculoskeletal Disease. It also increases your risk for osteoporotic fractures.
When you have dense bones, you’re much less likely to fracture a bone when you fall, Dr. Nasim A. Chowdhury, a rehabilitation medicine expert at Weill Cornell Medicine and NewYork-Presbyterian, previously told USA TODAY.
Weight-bearing exercises like walking, jogging or running and strength training like using weights or a resistance band can help stimulate bone formation, Chowdhury added.
“It’s harder for the young people to think about ourselves as we’re older, but when you think of muscle mass, bone density, it improves balance and posture − things that are going to keep us mobile and able,” explains Preene, 45, who adds hormonal changes like menopause can also accelerate bone density decline.
And the benefits are beyond physical, too. Working out can also improve your mood and confidence, which can help with your mental health overall, she adds.
Tips for getting started with strength training
While it’s great to begin young, it’s never too late to start. Just keep in mind, you may not see results right away. Just like the title of the book’s sequel, strength training is a “Long Game.”
“Be very patient with yourself. It’s going to take at least a couple of months for you to start to feel changes in your body,” she says, adding genetics also play a role in muscle definition.
Even if you’re mostly looking to target certain areas, Preene advises full-body workouts for best overall benefits.
“As a beginner, aim low,” she says. “Start at two days a week, because a lot of the mistakes that people make is they try and do too much too soon.”
Before worrying about proper form with dumbbells or barbells, utilize the machines in your gym.
“They are very effective and they’re very safe to use, and you can play around with the weight,” she says, adding you can get comfortable and confident with the movement patterns while building some baseline strength.
And don’t forget your post-workout fuel. Tuna melts, she says, are actually a “really good post-workout meal, because you have your carbs, your fats, your protein.”
So, with all these health benefits – Will you be coming to the cottage gym?
This article originally appeared on USA TODAY: ‘Heated Rivalry’ is inspiring gym goals that support healthy aging