Rethinking Strength Gains: A Nuanced Approach to Assessing Progress
As an accredited exercise physiologist, I’m determined to peel back the layers of conventional wisdom in our field.
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.
We have an incredibly important role in unlocking what is possible with our clients. The nuance might be that the path is not always as obvious and the skill of the practitioner is equally in building relationships, understanding barriers and helping clients move past their own internal beliefs and biases to achieve progress.
*Disclaimer:
This discussion aims to ignite conversation and self-reflection, inviting both professionals and clients to examine the broader narrative surrounding strength training.*
