Not all resistance training is created equal. The way you manipulate training variables determines whether your body adapts toward muscular endurance, muscle growth (hypertrophy), or maximal strength. The body adapts specifically to the demands placed upon it. Training adaptations are primarily driven by variables such as: Intensity / load Repetition range Total volume (sets × reps × load) Proximity to muscular failure Strength, hypertrophy, and endurance exist on a continuu

Last week we got granular about how resistance training creates adaptations in our muscles, nervous system, tendons, ligaments, and balance systems. In this post I will give you some practical applications for how to train to become more injury resilient. As we previously discussed, resistance training improves tissue strength, neuromuscular control, and load tolerance—key factors associated with reduced injury risk when athletes are exposed to sport demands. 1 By applying

The obvious physical benefit of lifting weights is bigger muscles. In this post we will dive deep into the anatomy and physiology of muscles and how the body adapts to training. This week’s post is a little more technical. Next week will get back to the more practical evidence and advice! Hypertrophy: What is happening in the muscle? Hypertrophy means making a muscle bigger by increasing the volume/size of the existing muscle fibers. This is the main way your muscles grow

Resistance training makes not only a strong body, but also a healthy mind. Cognition refers to mental processes such as attention, memory, learning, and executive function. These abilities influence everything from academic and work performance to emotional regulation and long-term brain health. Growing evidence suggests that resistance training plays a meaningful role in supporting cognitive function across the lifespan. Here are some of the cognitive benefits of resist

Every Monday, I’ll dive deep into a health and fitness topic. Each post will include references to research and trusted sources if you want to dig deeper. My first series will focus on the benefits of resistance training—physical performance, injury prevention, cognitive function, longevity, and more. Whether you're an experienced athlete or just beginning your fitness journey, this blog will help you understand the principles behind your training and build better long-term h