Nine Physiological Adaptations to Exercise

This list is from a podcast episode of Andy Galpin on the Huberman Lab Podcast. In the conversation Dr. Galpin lays out the nine physiological adaptations to exercise.

• Skill/technique - moving better, better positions, precise timing sequence, more efficient movement.

• Speed - moving at higher velocity or rate of acceleration.

• Power - speed x force.

• Force - aka strength, maximum force produced once.

• Muscle hypertrophy - how much muscle mass do you have?

• Muscular endurance - how many repetitions in a row can you do? Localized muscled fatigue.

• Anaerobic capacity - how much work you can do at maximum heart rate. 30-120 seconds all out work. Global failure.

• Maximum aerobic capacity - 8-15 min, reach maximum heart rate and vo2 max heart rate.

• Long duration - sustain sub maximal work for long period of time with no breaks or reduction.

What’s interesting about this list is that two big reasons people workout aren’t even mentioned. It’s because they’re only a byproduct of training for some of the adaptations mentioned above. Those are improving overall health and weight loss.

Justin Miner

@justinminergain