How Adaptation Occurs

When it comes to progress in the gym, adaptation needs to occur. But adaptation doesn’t just happen randomly - it’s specific to the type of stress you apply and requires adequate challenge.

So, if you want to lift heavier? You need to lift heavy.

Want to be a better sprinter? You need to sprint more.

The SAID Principle (Specific Adaptations to Imposed Demands) says exactly that - you will get better at what you train. So, if there’s something you want to improve, like the examples above, you need to train those things.

But, in order for adaptation to occur, we need to consider a few other things:

• Consistency

• Progressive Overload

• Recovery

To promote adaptation, a consistent effort (or a consistent stress on the body) needs to be applied time after time after time after time after time after time after time after…

...you get the point.

Consistency, like always, is key! However, it’s not just about showing up and doing the same thing each time.

You need to give your body a reason to adapt.

Progressive Overload is a principle in training where you gradually increase the stress (via actual weight, volume, intensity, etc) to improve your performance. The same principle can be applied to non-training things, too.

So, now we are consistent and gradually increasing the challenge!

But there’s one more thing we need to focus on to promote adaptation -

Recovery.

Recovery is what leads to your adaptation. If you can’t recover from the stress you are applying (all of that consistent effort), adaptation won’t occur. If you allow yourself proper recovery, you’re more likely to promote and see that adaptation.

Hopefully, after reading this, you have a better understanding of how adaptation works. Depending on the specific goals you have, the specific details will vary, but the general process remains the same.

Apply challenges consistently and recover between them.

P.S. you can think about non-gym skills and behaviors in this same way.