Which are the 9 major adaptations that Andy Galpin suggests on focusing for health, performance and longevity?

Andy Galpin’s nine major exercise adaptations, in order, are:

1. Skill or technique: Move more effectively and efficiently, with better position, timing, and coordination.
2. Speed: Improve movement velocity or acceleration.
3. Power: Produce force at speed; Galpin describes power as speed multiplied by force.
4. Strength: Increase the maximum force you can produce.
5. Muscle hypertrophy: Increase muscle size.
6. Muscular endurance: Perform repeated contractions or repetitions over time; this is generally localized to particular muscles rather than a measure of whole-body cardiovascular endurance.
7. Anaerobic capacity: Produce a high amount of work during short, all-out efforts.
8. Maximal aerobic capacity: Sustain intense work over several minutes, associated with challenging VO₂ max.
9. Long-duration endurance: Sustain submaximal work continuously for an extended period.

Health is not a separate adaptation in this framework; Galpin describes it as a result supported by adaptations such as sufficient strength, cardiovascular fitness, and muscle. 1 2 3