Published May 31, 2023

Building the Foundation of a Solid Strength Training Program with Dr. Andy Galpin

Join Kristen Holmes and Dr. Andy Galpin as they delve into the essentials of an effective strength training program, exploring its impact on both performance and longevity, while providing tailored advice for women and optimal recovery strategies through a blend of science and practical tips.
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Episode Highlights

  • Definition

    explains that strength training encompasses a variety of exercises aimed at enhancing strength, force production, or muscle size. He emphasizes that it includes both body weight and external load exercises, debunking the myth that only weights count as strength training 1. Andy also highlights the significant overlap between muscle size and strength, noting that while they are related, they are not directly proportional 2.

    Strength training is any sort of training in which the primary goal is to enhance strength or force production.

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    Progression

    Progressive overload is crucial for continuous improvement in strength training. Andy suggests starting conservatively and gradually increasing the load by about 5% each week 3. He also explains that progression can be achieved through various means, such as increasing weight, volume, or reducing rest intervals 4.

    You can't do the same workout, same reps, same set, same weight every single week for years on end.

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    Neural Adaptations

    Strength training also leads to neural adaptations, which enhance muscle activation and coordination. Andy explains that these adaptations include improved motor control and sequencing of muscle activation, which can increase strength without necessarily increasing muscle size 5. He also notes that skill development is a significant aspect of strength training, contributing to better performance and reduced injury risk 2.

    You can get stronger and produce more force without getting any bigger muscle.

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