Nutrition / Health

Scientific principles of training

By April 23, 2019 September 27th, 2019 No Comments

In generating any serious training program, certain principles need to be followed in order to see continuous progress. These are those principles:

  1. Principle of overload
  2. Principle of individual differences
  3. Progression
  4. Adaptation
  5. Specificity
  6. Use / Disuse


  1.  Principle of overload basically requires that in order to induce positive muscular or cardiovascular adaptations, we need to put these systems through progressively harder tasks. If you lifted 40kg from a certain lift, for one month, you would have got a result but after then it will plateau. Why? Because it is the same weight the body had already adapted to. Therefore, this training style does not obey scientific principle of overload.
  2. Principle of individual differences tells us that that everybody is different in terms of body and muscle composition, size, ability to recover and so on; therefore, any training regimen has to take these factors into account.
  3. Progression tells us that optimal level of overload exists for each individual. Working on lower end of it is unlikely to produce results; working on the high end of it is likely to be too muscle damaging and will increase likelihood of injuries.
  4. Adaptation – tells us that we adapt to any type of task continually performed; which is good in that we become more skilled at it (eg. efficient) but no progress will occur if something doesn’t change.
  5. Specificity – tells us basically that to become better a skill, we need to practice the skill itself.
  6. Use / Disuse – tells us that whatever isn’t trained, will go away. Weather fitness or strength.

There it is. Any solid training program will take all this (plus some others but these are the foundational ones) into account, thus ensuring it produces results.