Consider this: Could it be that the strength clients appear to develop over time is something they had the capacity for right from the start? It might not be as far-fetched as it seems.

Imagine Alex*, who embarks on a new strength program. Initially, she lifts 20 kilograms. Six weeks in, she's proudly lifting 30 kilograms. Great progress, right? But what if, with the right mental approach, technical guidance, and optimal conditions, Alex could have managed that 30 kilograms in her initial session? It is entirely possible.

This scenario challenges us to reflect: Is Alex truly getting stronger, or is she simply unlocking an inherent capability?

To see how this could be true, let us consider some underlying factors that make it possible.

1. Neural Adaptations: Tapping Into Hidden Strength

Initial surges in strength often stem from the fact that the brain is a controlling factor in our movement, strengthening connections it uses regularly and eroding ones it doesn't - much like mastering a dance sequence – a clumsy start leading to a graceful flow.

 2. The Psychological Edge: The Weight of the Mind

The mental dimension in training is profound. Initially, fear and the unknown can act as additional burdens and barriers. Yet, as familiarity sets in, these psychological barriers dissipate, often resulting in notable performance boosts. The critical query here is whether this represents a bona fide increase in physical strength or the shedding of inhibitory constraints.

3. The Conviction Effect: Placebo and Performance

The potency of belief is a force to be reckoned with. When clients have faith in a particular supplement or program, their output may surge, spurred by their convictions rather than genuine physiological change. Thus, we must discern the true catalyst of progress.

4. Understanding Rest: Misreading the Rebound

Integrating rest in training is pivotal, but is the upsurge in strength that follows truly a gain, or is it merely the body bouncing back from a state of rest?

5. The Precision of Measurement: Quantifying True Progress

Variability in performance measurements can obscure true progress. Factors such as equipment, environmental conditions, and even daily physiological fluctuations prompt us to ask: How can we accurately gauge progress?

So what can you do to push the boundaries of your inherent capabilities? Consider these approaches:

• Consistent Conditions: Aim for consistency in your training environment – lift at the same time of day and use the same equipment to better measure true strength gains.

• Incremental Overload: Progressively increasing load ensuring each increase is manageable and takes into consideration how you feel including managing your sleep and stress

To truly understand our strength, incorporating varied methods like isometric strength assessment and adjusting our training methods based on how we are feeling might offer more definitive insights. It's about enhancing our understanding of strength training and its outcomes.

The intent here is not to undervalue our profession or the efforts of our clients but to foster a more critical and layered understanding of what constitutes 'progress.' Let's aspire to be the practitioners who question, scrutinize, and affirm that the achievements we applaud are founded on authentic physiological improvement, not merely the semblance of it.

*Disclaimer: This discussion aims to ignite conversation and self-reflection, inviting both professionals and clients to examine the broader narrative surrounding strength training.*

The body's response to exercise

When we exercise, our bodies undergo a number of physiological changes. The cardiovascular system works harder to pump blood throughout the body, the respiratory system works harder to deliver oxygen to the muscles, and the muscular system works harder to contract and produce movement. 

These changes are necessary to meet the increased demands of exercise.

The benefits of exercise

Regular exercise has many benefits for our health, including:

• Reduces the risk of chronic diseases such as heart disease, stroke, type 2 diabetes, and some types of cancer

• Improves cardiovascular health and fitness

• Strengthens bones and muscles

• Reduces weight and body fat

• Improves mental health and well-being

• Increases energy levels

• Improves sleep quality

• Increases community participation

The role of exercise physiologists

Exercise physiologists are health professionals who specialise in the science of exercise. They work with people of all ages and fitness levels to help them improve their health and fitness. Exercise physiologists can:

• Design exercise programs that are safe and effective for individual needs

• Provide education and tailor an exercise plan based on your unique goals

• Track progress and make adjustments to exercise programs as needed

• Provide guidance on exercising with a disability, preventing injuries, and enhancing overall health and well-being

Why you need an exercise physiologist

If you are interested in improving your health and fitness, working with an exercise physiologist is a great way to get started. They can help you design an exercise program that is tailored to your specific needs and goals.

An exercise physiologist can be an essential part of a multidisciplinary health care team, especially for individuals aiming to improve their health and fitness through exercise, manage chronic diseases, rehabilitate from injuries, or those with disabilities. Their expertise complements that of other health professionals, ensuring a comprehensive approach to health and well-being.

How to get started (if you already haven’t!)

Exercise physiology is a fascinating and important field that has the potential to improve our health and well-being in many ways. If you are interested in learning more about exercise physiology or finding an exercise physiologist, please visit the Activate Allied Health website.