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


The nine major adaptations for health, performance, and longevity, as discussed by Andy Galpin, can be summarized as follows:

  1. Skill: Improving movement efficiency and technique.
  2. Speed: Increasing the velocity or acceleration of movement.
  3. Power: Developing the ability of speedy movements alongside force (speed multiplied by force).
  4. Strength: Enhancing the maximum force production capability.
  5. Muscular Endurance: The ability to perform repetitive muscle contractions over time.
  6. Muscle Hypertrophy: Increasing muscle size for appearance rather than function.
  7. Muscular Endurance (Localized): The local endurance of specific muscle groups, such as during push-ups or sit-ups.
  8. Cardiovascular Endurance: The overall endurance affecting the heart and circulation system.
  9. Health: While not a direct adaptation, it has been identified that strength and cardiovascular endurance are necessary for overall health and are achieved through the above categories.

These adaptations are described as flowing from different styles of exercise and areas of expertise, allowing for the creation of exercise protocols to achieve specific health, performance, and longevity goals without unwanted outcomes 1 2.

Fitness Adaptations

Andy Galpin explains the nine major types of physiological adaptations that can be achieved through exercise, including skill development, speed, power, strength, muscular endurance, and muscle hypertrophy. He clarifies the difference between strength and muscular endurance and emphasizes that the latter is specific to localized muscle groups.

Huberman Lab

Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness | Huberman Lab Guest Series