Author: Joe Miller, Founder of 1st Optimal
Introduction
In a landmark episode of the Huberman Lab Podcast, Dr. Andrew Huberman hosted Pavel Tsatsouline—renowned strength coach and former Soviet special forces trainer—to explore the science and application of strength training as the foundation of physical resilience. What emerged was a compelling, evidence-informed conversation linking strength not only to muscle, but to metabolic efficiency, neurological adaptation, mental resilience, and longevity.
Strength is not simply a physical quality. It is a global enhancer. Every other fitness domain—endurance, power, mobility, cognitive resilience, and even insulin sensitivity—is improved by increased physical strength.
“Strength is the mother of all qualities.” – Pavel Tsatsouline
Why Strength Training Is Foundational
Pavel emphasizes that strength is a precursor to nearly every athletic and biological function. Increased strength leads to improved:
- Neuromuscular efficiency
- Movement economy
- Injury prevention
- Hormonal optimization
- Psychological resilience
Scientific literature supports this foundational view. A 2018 meta-analysis published in the British Journal of Sports Medicine demonstrated that higher levels of muscular strength were consistently associated with a reduced risk of all-cause mortality and cardiovascular disease [1].
A 2022 paper in The Journal of Strength and Conditioning Research also found that maximal strength improvements enhance endurance capacity by improving running economy and time-to-fatigue thresholds [2].
From athletes to aging adults, strength offers a physiological buffer against the stresses of life and sport.
Functional Strength vs. Hypertrophy: Train the Nervous System
One of the most misunderstood elements of strength training is the assumption that getting stronger means getting bigger. Pavel dispels this myth by pointing out that neural adaptations are the main driver of strength increases, especially in early and intermediate phases of training.
“Strength is a skill.” – Pavel Tsatsouline
Using lower repetitions (3–5), higher loads (75–90% of 1RM), and long rest periods allows the nervous system to increase efficiency without inducing hypertrophy. This is critical for athletes in weight-class sports, endurance athletes, and older adults who want function without excess size.
Key Research:
- Neural Drive and Motor Unit Recruitment: According to Enoka and Duchateau (2017), strength improvements during early training are due largely to increased motor unit synchronization and recruitment, not hypertrophy [3].
- Grip Strength and Longevity: A large prospective study in The Lancet found grip strength to be a more powerful predictor of early death than systolic blood pressure [4].
Core Movements That Build Lifelong Strength
Rather than chasing novelty, Tsatsouline advocates for technical mastery in a handful of powerful lifts:
- Narrow Sumo Deadlift – Builds posterior chain strength, hip hinge control, and maximal neural recruitment.
- Zercher Squat – Targets legs, back, and core with emphasis on bracing and posture.
- Bench Press – A classic horizontal press to build upper body pushing power.
- Pull-Ups & Dips – Enhance grip, upper back, and arm strength while building full-body control.
These compound movements recruit large amounts of muscle mass, generate maximal intramuscular tension, and stimulate hormonal responses beneficial for both men and women.
Grip Strength: Your Neurological Battery
Grip strength is more than a vanity metric. It activates the nervous system through neural irradiation, where maximal grip transmits tension throughout the entire kinetic chain. This translates to better performance in everything from deadlifts to high-speed change of direction.
“Strong grip, strong life.” – Dr. Andrew Huberman
A 2021 study in The American Journal of Clinical Nutrition associated greater grip strength with better metabolic health, improved insulin sensitivity, and reduced risk of frailty in aging populations [5].
Greasing the Groove: High Frequency, Low Fatigue Training
Pavel’s method of “Grease the Groove” emphasizes frequent submaximal practice of strength skills. This improves:
- Neural precision
- Movement efficiency
- Motor pattern durability
How It Works:
- Perform movements at ~75–85% of 1-rep max
- Reps well below failure (2–5 reps)
- Sets spread throughout the day (2–3x daily)
- Full recovery between sets (10+ minutes)
Research shows this method enhances motor learning through spaced repetition, much like learning a musical instrument. A 2020 review in Neuroscience & Biobehavioral Reviews reinforced that high-frequency, low-fatigue training results in stronger synaptic adaptations than traditional hypertrophy protocols [6].
Strength Training and Brain Function
Dr. Huberman adds that strength training, particularly with hand and forearm activation, stimulates brain-adrenal axis pathways associated with alertness, mood, and anti-aging effects. This links grip strength not just to mortality, but also to cognitive function and dopaminergic signaling.
One recent study from Nature Communications connected resistance training to improvements in executive function and working memory, particularly in aging adults [7].
Muscle Quality, Not Just Mass
Many individuals focus on scale weight rather than tissue quality. Without proper training and nutrition planning, weight loss can lead to disproportionate muscle loss—resulting in a condition called sarcopenic obesity, or the “skinny fat” look.
“The scale may go down, but you’re losing the engine that drives metabolism: muscle.”
At 1st Optimal, we prevent this by:
- Running advanced blood panels to assess insulin, inflammation, hormones, and muscle breakdown markers
- Designing protein-forward nutrition planning to support muscle repair and synthesis
- Recommending resistance training routines that preserve strength and lean mass
- Supporting clients with guidance on appropriate supplement use (e.g., whey protein, creatine, essential amino acids) when real food isn’t an option
A Clinical View: How 1st Optimal Rebuilds Strength From the Inside Out
Our approach combines:
- Lab Testing (glucose, insulin, SHBG, testosterone, cortisol)
- Nutrition Planning personalized to goals, age, and lab data
- Supplement Strategies to fill gaps in daily protein, micronutrients, or recovery
- Resistance Training Plans tailored to performance and hormonal profiles
Sample Strength Week (Neural Focus)
Day 1: Narrow Sumo Deadlifts + Pull-Ups
Day 2: Zercher Squats + Loaded Carries
Day 3: Rest or Zone 2 Cardio
Day 4: Bench Press + Dips
Day 5: Light Grease the Groove Practice (KB Swings, Planks)
Day 6: Repeat Day 1 or Conditioning
Day 7: Full Rest
FAQs
Q: Can I build strength without getting bulky?
A: Yes. Strength is driven by neural efficiency, not just muscle size. You can become significantly stronger through low-rep, high-load training without gaining visible mass.
Q: What’s better: more weight or more reps?
A: For strength and longevity, fewer reps with heavier weight (done with precision) stimulate the nervous system more effectively than higher rep training.
Q: Is strength training safe over 50?
A: With proper programming and supervision, it’s not only safe but essential. It reduces risk of falls, maintains bone density, and supports hormonal health.
Q: Can I still build strength during a fat loss phase?
A: Absolutely. With a smart program and protein intake plan, you can maintain or even build strength while reducing fat mass. The key is not underfeeding and maintaining high training quality.
Final Takeaway
Strength is more than a metric. It’s a neurological skill, a hormonal catalyst, and a survival mechanism. As Pavel Tsatsouline explains, it’s the master quality that enhances every other human capacity.
Whether you’re chasing longevity, metabolic health, or mental performance, training for strength is not optional—it’s essential.
📣Ready to assess your baseline strength, hormone balance, and metabolic health?
Book your personalized lab review and consult now
References:
[1] Garcia-Hermoso A, et al. (2018). “Muscular Strength as a Predictor of All-Cause Mortality.” Br J Sports Med. https://bjsm.bmj.com/content/52/13/872
[2] Ronnestad BR, et al. (2022). “Maximal Strength Training Improves Running Economy in Distance Runners.” J Strength Cond Res. https://journals.lww.com/nsca-jscr/fulltext/2022/07000/maximal_strength_training_in_improving_running.8.aspx
[3] Enoka RM, Duchateau J. (2017). “Neural control of muscle force.” J Physiol. https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP275459
[4] Leong DP, et al. (2015). “Prognostic value of grip strength.” Lancet. https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(14)62000-6/fulltext
[5] Celis-Morales C, et al. (2021). “Grip Strength and Metabolic Syndrome.” Am J Clin Nutr. https://academic.oup.com/ajcn/article/113/3/572/6043226
[6] Taubert M, et al. (2020). “Neuroplasticity and Resistance Training.” Neurosci Biobehav Rev. https://www.sciencedirect.com/science/article/pii/S0149763419305092
[7] Cassilhas RC, et al. (2022). “Resistance Exercise and Cognitive Function in Aging.” Nat Commun. https://www.nature.com/articles/s41467-022-29293-
