Feb 9, 2022
We are replaying one of our most popular episodes for you this
Learn how a little-known principle in exercise determines
whether you get the fitness results you are looking for, or you
just spend some time moving weights up and down at the gym. Find
out why the dose-response to exercise is what you should really be
paying attention to, and how it can guide you to easier fitness
gains in a shorter amount of time.
- More exercise is not necessarily better. The dose-response
relationship applies not only to medication and stressors but also
- It describes the magnitude of the response the body has in
response to a stressor, in this case exercise and the response is
the result that we are looking for.
- Your body is what produces the results and adaptations that you
want, not the exercise. If the stress is of sufficient intensity or
quality, you will get the response that you want. Just going
through the motions of exercise won’t necessarily produce an
adaptive response in the body.
- You also need to give the body enough time and resources to
produce the response you are looking for. Exercising too often is
actually preventing your body from adapting and growing. This is
how athletes experience overtraining.
- The adaptations occur after the exercise session is complete,
and only if the stimulus is of a high enough intensity and
- Exercise is a means to an end, not an end in itself. Just
putting in time exercising isn’t necessarily a good thing. A lot of
what passes for exercise is just enjoyable activity, and it won’t
trigger adaptations or reverse the effects of aging.
- Exercise impacts every system of the body. For every single
exercise session, you should be able to measure the improvements in
fitness level. This is a key component of the program at the
- When you don’t see improvements between sessions, it means one
of two things. Either you need to increase the intensity of the
exercise, or increase the amount of rest and recovery between
- Your dose-response is very individualized. The amount of
stimulus you need to generate an adaptation will vary. At the
Exercise Coach, client’s individual abilities are measured and
programs are designed to be just the right fit for them.
- At the end of the day, the right intensity for one is different
from the right intensity for another.
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