Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy Galpin

Galpin argues resistance training uniquely preserves the neuromuscular system’s ability to produce force and power, which underpins independence (standing up, catching a fall, confident movement). He cites typical aging declines of ~1%/year muscle size vs ~2–4%/year strength and ~8–10%/year power, making strength/power the priority outcomes to protect.

Strength is a functional outcome (more force production in movements), while hypertrophy is an increase in muscle size and does not guarantee strength increases. They overlap strongly for beginners/intermediates but separate as training advances, meaning you can get stronger without adding much size if programmed accordingly.

Across goals, he calls out non-negotiables: (1) consistency/adherence, (2) progressive overload, (3) individualization (preferences, equipment, constraints), and (4) choosing the right targets based on limitations. He also stresses balancing specificity (enough repeated practice) with variation (to reduce overuse and improve longevity).

For strength/power, he offers an easy-to-implement template: 3–5 days/week, 3–5 exercises, 3–5 reps, 3–5 sets, 3–5 minutes rest, performed with high intent. Progress load roughly 3–5% per week (and/or volume up to ~5% per week), typically for ~5 weeks before a deload/back-off week (upper end ~8 weeks).

For strength, intent and acceleration matter (force = mass × acceleration), so deliberately slow lifting is generally counterproductive for strength development; heavy, controlled, fast intent is emphasized. For hypertrophy, cadence is flexible; slower eccentrics/pauses can increase time-under-tension when load options are limited, but cadence is a secondary lever compared to total hard work.