Exercise Part Two: How Resistance Training Transforms You
June 22, 2025
No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.
- Socrates (probably)
In Part One, we explored why movement is essential and how the Stress, Recovery, and Adaptation (SRA) cycle drives all physical change.
Today, we'll explore how this vital cycle applies to resistance training.
What is Resistance Training?
Simply put, resistance training is when we apply any external force against our muscles. This could be lifting weights, using resistance bands, or even just using our own body weight for exercises like push-ups and squats.
How Resistance Training Transforms Your Body
A single resistance training workout applies a complex cocktail of different stresses, each one signaling your body to adapt and improve in a specific way. Let's break down the key stressors in resistance training to see how this works.
The 5 Key Stressors of Resistance Training
| Stressor | The Stimulus (What you do) | The Adaptation (How You Improve) |
|---|---|---|
| Mechanical Stress (The Force that Builds) | Physical tension from lifting, especially during the lowering (eccentric) phase, pulls on muscles and bones. |
The body rebuilds to better handle this force, leading to:
|
| Metabolic Stress (The "Burn" that Boosts) | Intense, sustained effort causes a buildup of metabolic byproducts, creating the "burn" sensation. |
The body improves its energy systems with:
|
| Neural Stress (A Smarter Connection) | Lifting heavy weights or performing explosive movements challenges the brain's ability to coordinate muscle action. | The brain becomes more efficient at activating muscle fibers, leading to rapid strength gains. |
| Tissue Damage (Rebuilding Stronger) | New or intense exercises cause micro-tears in muscle fibers, resulting in soreness (DOMS). | The body repairs the damaged tissue, rebuilding it stronger and more resilient than before. |
| Hormonal Stress (The Construction Signals) | Tough workouts trigger the release of key "builder" hormones like testosterone and growth hormone. |
The body's hormonal system becomes more effective at signaling for repair.
|
A quick note: The table above is a very simplified version of what happens in the body-the details are much more technical and interesting. If you'd like me to write a more in-depth post on this, please feel free to reach out and let me know!
From Science to Simple Principles
Think of this like nutrition. It's crucial to understand the roles of various macronutrients (protein, carbs, fats) and micronutrients, but you don't need to obsess over them in every single meal. Instead, you follow core principles like "eat whole foods", "build a colorful plate" and "get enough protein."
The same logic applies here. We've just broken down the science to help you understand the incredible, multi-faceted benefits of resistance training and why it deserves a place in your routine. The goal isn't for you to go into the gym thinking, 'Okay, time to target my neural stress!'
Instead, you just need to follow a few key principles to get all these benefits. Let's talk about those now.
The Core Principles for Smart Training
By focusing on the following non-negotiable rules, you ensure that you're getting the best results from your time in the gym.
-
1. Progressive Overload
This is the single most important rule. Why? Because your body is incredibly efficient. Once it adapts to a certain challenge, it stops changing. "Getting stronger" is the clearest sign that you are successfully adapting, which translates to better long-term health and makes everyday life easier. You can achieve this by adding a little more weight, doing more reps with the same weight, or adding another set.
If you don't continually make your workouts more challenging, you'll hit a plateau.
-
2. Consistency
The incredible changes to your muscles, bones, and nervous system are the result of consistent effort compounded over time. Find a schedule you can realistically stick to, whether it's 2, 3, or 4 days a week. It's far better to consistently make it to the gym twice a week than to aim for four times a week, burn out, and quit after a month.
Showing up regularly is far more powerful than any single "perfect" workout.
-
3. Proper Form
Good technique is the foundation of safe and effective training. It ensures you're targeting the right muscles and, crucially, reduces your risk of injury. Always start with a lighter weight to master the movement and ensure you feel the right muscles working before you proceed to heavier loads.
A controlled rep with a lighter weight is always better than a sloppy rep with a heavy one.
-
4. Recovery
Remember the "R" and "A" in SRA-Recovery and Adaptation. Prioritizing sleep and proper nutrition provides your body with the resources it needs to rebuild and come back stronger.
Growth doesn't happen in the gym; it happens when you rest.
Putting It All Together
So, the next time you finish a resistance training workout, take a moment to appreciate everything your body is doing behind the scenes. You haven't just burned calories; you've sent a powerful signal to strengthen your bones, upgrade your metabolism, and build a more resilient version of yourself from the inside out. By mastering the four simple principles above, you are taking direct control of this incredible adaptive process.
Of course, knowing the principles is one thing, but putting them into practice can bring up a lot of questions. How much should I lift? What if I'm not getting sore? How do I know if my form is right?
Stay Updated
Get a short, honest post each week on what I learned during my fitness transformation journey.
You'll receive an email with a confirmation link. Click the link to verify your subscription.
Check Your Email
I've sent you a confirmation link. Please check your email to verify your subscription.