NOTES FROM THE TRAINING FLOOR
Curiosity backed
by evidence.
Plain-language notes on the research behind strength, muscle growth, aerobic fitness, and tendon adaptation—with caveats included.
01 / RESISTANCE TRAINING
Muscle growth: the useful fundamentals.
Resistance training can increase muscle size across a range of loads when sets provide a sufficiently challenging stimulus. More weekly sets can help up to a point, but volume is not a magic number and individual response and recovery matter. Start with manageable work, learn the movements, and adjust gradually.
Protein and overall nutrition also matter, but no single supplement or training style is essential for everyone. For medical or dietary needs, seek advice from an appropriately qualified professional.
Research: Schoenfeld, Ogborn & Krieger (2017), Dose-response relationship between weekly resistance training volume and increases in muscle mass, Journal of Sports Sciences ↗.
02 / TENDON ADAPTATION
Tendons adapt on their own timeline.
Tendons respond to mechanical loading, and resistance training can improve tendon mechanical properties in healthy adults. Adaptation takes time and the evidence does not mean a given exercise prevents injury, treats a painful tendon, or suits every person. Progression, load management, symptoms, and individual health history all deserve attention.
In practice, build training demands gradually and seek assessment from a clinician for persistent pain or injury concerns. A coach can support general exercise planning but should not diagnose or rehabilitate outside their qualifications.
Research: Lazarczuk et al. (2022), Mechanical, material and morphological adaptations of healthy lower limb tendons to mechanical loading: a systematic review and meta-analysis, Journal of Applied Physiology ↗.
03 / AEROBIC FITNESS
VO₂ max is a measure, not a grade.
VO₂ max is a measure of maximal oxygen uptake during exercise. Direct measurement uses gas-analysis equipment during a structured test; consumer wearables provide estimates and should not be described as equivalent clinical measurements. Test results depend on protocol, effort, equipment, and testing conditions.
Training can improve cardiorespiratory fitness, but hard exercise tests are not appropriate for everyone. Use qualified staff, sensible pre-test screening, and medical guidance where health concerns warrant it.
Research: For a practical overview, see the CDC physical activity guidance ↗.
04 / NUTRITION & RECOVERY
Support training outside the gym.
Consistent training, adequate recovery, and a sustainable nutrition pattern work together. A meta-analysis found that protein supplementation can modestly support resistance-training adaptations when paired with exercise, with benefits depending on total intake and context. It is not a requirement to buy supplements.
Research: Morton et al. (2018), A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains, British Journal of Sports Medicine ↗.
This journal is general education, not medical advice. Research findings do not predict an individual outcome; study methods and populations vary. Speak with a healthcare professional about symptoms, medical conditions, or nutrition needs.