Exercise Science

A little morsel of an episode on exercise snacks and Vigorous Intermittent Lifestyle Physical Activity, known as VILPA. Along with a handful of scientists around the world, such as Emmanuel Stamatakis and Jon Little, Marty is leading research into the health benefits of short, vigorous bouts of exercise that are scattered through the day. One key finding is that just four minutes of vigorous physical activity per day can decrease risk of all-cause mortality by 25%—which those of us at Exercise Science find remarkable. So in our eighth episode, Stu leads Marty through a discussion of the ongoing and future research into the benefits of short, vigorous bouts of physical activity throughout the day. The guys discuss:—What’s the difference between exercise snacks and VILPA?—What health benefits are provided by short, vigorous bursts of exercise scattered throughout the day?—What are some examples of great exercise snacks that anyone can do?—What’s the shortest amount of exercise that will make a difference to one’s health?Finally, we explore the idea that exercise snacks and VILPA may be able to liberate physical activity from the confines of planned gym visits that require special clothing and fancy equipment. Traditional guidelines have not done much to get more people exercising. In this episode, Stu and Marty explore their ultimate aim of getting more people engaging in strength and cardio with shorter, less-structured bouts of physical activity.     Send us ideas for future episodes, comments and listener questions at [email protected] Science is powered by EverMe, the longevity intelligence app. To get a free two-month trial to EverMe exclusively for Exercise Science listeners, go to:everme.ai/exercisescienceThanks also to our sponsor Biafit, your all-in-one fitness platform designed to help you become the best version of yourself. Enter the promotional code HARDFACTS at checkout to receive a one-time 10% discount on the purchased subscription. Download BiaFit at your favorite app store, and learn more here: https://getbiafit.com/Exercise Science sponsor Precision Nutrition is the #1 most recommended nutrition certification program in the world. And now it specializes in GLP-1 coaching. For a free assessment to learn your GLP-1 type, visit GLPCoaching.com. EPISODE LINKSGreat explainer video on exercise snacking featuring Martin GibalaMarty and Jon Little Diabetologia study: Bodyweight exercise snacks totalling 4 min of vigorous activity per day led to small, yet statistically significant improvements in indices of glycaemic variability and postprandial hyperglycaemia in insufficiently active individuals living with well-controlled type 2 diabetes. Technology-Enabled Exercise Snacks - Scandinavian Journal of Medicine and Science in SportsOnce and thrice weekly interval training in adults with central obesity: a randomized controlled trial: Gibala 2026: https://www.nature.com/articles/s41467-025-68149-7The Stamatakis study that Marty co-authored: The sample median VILPA duration of 4.4 min per day was associated with a 26%–30% reduction in all-cause and cancer mortality risk SHOW LINKSFollow or subscribe at your favourite platform @realexercisescience: Substack. YouTube. TikTok. Instagram. Apple Podcasts. Spotify. On X you can find us @realexscience. Stu is everywhere, too, but mostly on Instagram and X. Follow him on TikTok too!Marty just started his own Instagram. Give him a follow! He’s also on X!Exercise Science is produced by Ghost Bureau, the Toronto content agency. DISCUSSION POINTS00:00 Introduction01:04 Episode outline02:47 What are exercise snacks?03:30 VILPA explained05:45 Emerging research07:55 VILPA benefits10:10 Bus drivers12:47 Snack physiology13:50 Future research15:51 Diabetologia study16:39 Guidelines18:36 Vigorous explained19:15 Liberating exercise21:24 Just four minutes!22:56 Snack suggestions24:05 Listener questionDISCLAIMERThe Exercise Science podcast is for educational and entertainment purposes only and is not a substitute for professional medical advice. Strength training and fitness carry inherent risks. Always consult with a physician or qualified healthcare provider before starting any new exercise program or making changes to your diet. The hosts, producers, sponsors and guests of this podcast disclaim any liability for any injuries or losses connected with the information discussed in this show.The science of strength and fitness is continually evolving. While we strive to provide accurate, evidence-based information, we make no representations or warranties regarding the completeness, accuracy, or timeliness of the information discussed.Martin Gibala is an advisor to and holds equity in Longevity League Ltd., a US-based company whose services in part relate to exercise. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.realexercisescience.com

Peptides like BPC-157, TB-500, CJC-1295 and retatrutide are among the hottest trends for optimizers, gym bros, looksmaxxers and the longevity crowd. But is it wise to inject bioactive molecules into the bloodstream that haven’t passed the drug approval process?  In this episode, Marty and Stu welcome the Harvard- and Stanford-educated Leigh Baxt, who mythbusts about peptides and other panaceas on Instagram @sciencemomscicomm. Baxt is a translational scientist who specializes in drug development. She points out the many problems with injecting peptides into the body, including the major one that many of these peptides are activating biological pathways that cancer cells love. In this episode we discuss the following questions: —What are peptides?—Why are peptides so hot?—Are peptides safe? —What do peptides do?—What is a wolverine stack?We also provide a quick guide to peptides like BPC-157, TB-500, CJC-1295 and retatrutide, and walk through the drug-approval process that protects human beings from predatory marketing. The episode concludes with a discussion of what Marty, Stu and Leigh think is so wrong about promoting peptides to young people. What scientific evidence supports peptide use? Find out in our latest episode!Exercise Science is powered by EverMe, the longevity intelligence app. To get a free two-month trial to EverMe exclusively for Exercise Science listeners, go to:everme.ai/exercisescienceThanks also to our sponsor Biafit, your all-in-one fitness platform designed to help you become the best version of yourself. Enter the promotional code HARDFACTS at checkout to receive a one-time 10% discount on the purchased subscription. Download BiaFit at your favorite app store, and learn more here: https://getbiafit.com/#BPC157 #wolverinestack #peptides #looksmaxxing #longevityEPISODE LINKSLeigh Baxt is on Instagram @sciencemomscicommLeigh collaborates heavily with Unbiased Science: https://www.unbiasedscience.com/Leigh was also on Simon Hill: Are Peptides Safe? What You Need to Know About BPC-157Retatrutide phase 2 trial for obesity in the New England Journal of MedicineGood overview from Patricia Brubaker on problems with injecting peptidesWant to hack your body with peptides? The Economist opinesSHOW LINKSFollow or subscribe at your favourite platform @realexercisescience: Substack. YouTube. TikTok. Instagram. Apple Podcasts. Spotify. On X you can find us @realexscience. Stu is everywhere, too, but mostly on Instagram and X. Follow him on TikTok too!Marty just started his own Instagram. Give him a follow! He’s also on X!Exercise Science is produced by Ghost Bureau, the Toronto content agency. DISCUSSION POINTS00:00 Cold open01:02 Introducing Leigh Baxt04:54 What are peptides?07:25 Antivaxxers09:24 BPC-15711:05 TB-50012:20 Wolverine stacking13:10 CJC-129513:55 Retatrutide16:28 Drug approval process18:08 Peptides & cancer20:12 Most drugs fail22:03 Are peptides safe23:52 Peptides & patents26:28 Peptide categories27:35 What’s wrong with wolverine stacks29:54 Drug interactions31:53 Why are peptides so hot?34:27 Predatory marketing37:21 Peptide predictionsDISCLAIMERThe Exercise Science podcast is for educational and entertainment purposes only and is not a substitute for professional medical advice. Strength training and fitness carry inherent risks. Always consult with a physician or qualified healthcare provider before starting any new exercise program or making changes to your diet. The hosts, producers, sponsors and guests of this podcast disclaim any liability for any injuries or losses connected with the information discussed in this show.The science of strength and fitness is continually evolving. While we strive to provide accurate, evidence-based information, we make no representations or warranties regarding the completeness, accuracy, or timeliness of the information discussed.Martin Gibala is an advisor to and holds equity in Longevity League Ltd., a US-based company whose services in part relate to exercise.Leigh Baxt does not represent her employer on this platform and all views expressed are her own. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.realexercisescience.com

If you’re a serious recreational athlete but you have a job and a life, and only five hours a week to train — what should you be doing? Our cardio episodes have to date discussed Zone 2 and explained VO₂max. Armed with that context, now our audience wants to know: If not Zone 2, then what? This week, Stu and Marty provide the answer with the help of one of the world’s foremost experts on aerobic conditioning and the limits of human performance, Dr. Michael Joyner of the Mayo Clinic. Dr. Joyner is a legend of the exercise science field and an elite runner himself, who back in 1991 conducted the first analysis establishing the physiologic possibility of a sub-two-hour marathon. Since our conversation with Joyner happened to fall just days after Sabastian Sawe and Yomif Kejelcha achieved the first official sub-2:00 marathon times earlier this spring, the conversation begins with a discussion of Joyner’s 1991 analysis. Then Marty and Stu challenge Joyner to get specific about what amateur athletes should be doing, if they want to achieve the best possible aerobic fitness for health with about five hours a week of training. In other words, what does one of the world’s most renowned scientists at the intersection of human physiology and athletic performance suggest for the optimal training regimen? How much vigorous training should we all be doing, relative to moderate- and low-intensity training? How much HIIT should we be doing? What does Joyner think about Zone 2? What does Joyner do for his own fitness as a 68-year-old man? Plus a listener question asking how to know when you’re training too much. Have a listener question or an idea for a future episode? Email us at [email protected] Science is powered by EverMe, the longevity intelligence app. Exercise Science listeners get a free two-month trial to EverMe at this link. You can also download EverMe for free at your favourite app store. SHOW LINKSFollow or subscribe at your favourite platform @realexercisescience: Substack. YouTube. TikTok. Instagram. Apple Podcasts. Spotify. On X you can find us @realexscience. Stu is everywhere, too, but mostly on Instagram and X. Follow him on TikTok too!Marty just started his own Instagram. Give him a follow! He’s also on X!Exercise Science is produced by Ghost Bureau, the Toronto content agency. EPISODE LINKSTwo runners break fabled two hour marathon barrier. Friend of Exercise Science Alex Hutchinson wrote about it for The Atlantic. Joyner’s famous 2011 article: The Two Hour Marathon: Who and When?Mike Joyner’s 1991 paper that is a staple in Marty’s Integrative Physiology class: Modeling: optimal marathon performance on the basis of physiological factors. PubMed. Full PDF. Dr. Michael Joyner’s website — been awhile since he updated it but fascinating nonethelessAndy Jones’ paper referenced by Joyner: The fourth dimension: physiological resilience as an independent determinant of endurance exercise performance - The Journal of PhysiologyAdaptations to swimming training: influence of training volume - Medicine and Science in Sports and ExercisePhysiological demands of running at 2-hour marathon race pace - Journal of Applied PhysiologyA Perspective on High-Intensity Interval Training for Performance and Health - Sports MedPhysical Activity and Exercise Intensity Terminology - ACSM Position StandThe “How They Train” series by Fred WiltCANADIAN 24-HOUR MOVEMENT GUIDELINES FOR ADULTS (AGED 18-64 YEARS)Physical Activity Tips for Adults (18-64 years) - Government of CanadaValidity of Submaximal Step Tests - Sports MedicineCriterion-Related Validity of Field-Based Fitness Tests - Journal of Clinical MedicineDISCUSSION POINTS00:00 Intro02:44 Welcoming Dr. Michael Joyner03:45 Joyner reacts to 2:0004:47 Who is Joyner?06:18 Marathon predictions11:13 Joyner prediction reception13:03 Performance determinants15:51 Other performance determinants18:59 Elite characteristics20:50 How elite is elite22:03 Joyner on Zone 226:55 Joyner’s training haiku29:30 Optimal intensities30:40 Long intervals key32:22 Is 80/20 wasting time?33:43 Resistance training35:00 Do SOMETHING36:51 Zone 2 too low38:51 Vigorous benefits40:37 What Joyner does42:35 More haikus43:59 Listener question46:52 Wrap upDISCLAIMERThe Exercise Science podcast is for educational and entertainment purposes only and is not a substitute for professional medical advice. Strength training and fitness carry inherent risks. Always consult with a physician or qualified healthcare provider before starting any new exercise program or making changes to your diet. The hosts, producers, sponsors and guests of this podcast disclaim any liability for any injuries or losses connected with the information discussed in this show.The science of strength and fitness is continually evolving. While we strive to provide accurate, evidence-based information, we make no representations or warranties regarding the completeness, accuracy, or timeliness of the information discussed.Martin Gibala is an advisor to and holds equity in Longevity League Ltd., a US-based company whose services in part relate to exercise. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.realexercisescience.com

Semaglutide, sold as Ozempic and Wegovy, and tirzepatide, sold as Zepbound and Mounjaro, are new weight loss drugs that actually work, helping millions around the world to feel better and become healthier. But some people are fearful of side effects, such as loss of muscle mass. Are their fears warranted?To find out, Marty and Stu talk to the two University of Kansas weight loss scientists, Renee Rogers and ACSM president-elect John Jakicic, who are leading a clinical trial investigating the way aerobic and resistance training can affect the muscle mass of people who are on GLP-1s, or the other new weight loss drugs.In this episode we discuss:—the latest findings on how GLP-1s affect muscle mass—the difference between lean mass and muscle mass—the research that Jakicic and Rogers are doing into GLP-1s, weight loss and muscle mass—we provide guidance on whether people should be concerned about GLP-1s and muscle mass—we also provide pointers on how to minimize muscle loss while on GLP-1sPlus, Renee and John answer a listener question about whether the new weight loss drugs affect men and women differently.Have a listener question or an idea for a future episode? Email us at [email protected] Science is powered by EverMe, the longevity intelligence app. Exercise Science listeners get a free two-month trial to EverMe at this link. You can also download EverMe for free at your favourite app store.LINKSFollow or subscribe at your favourite platform @realexercisescience: Substack. YouTube. TikTok. Instagram. Apple Podcasts. Spotify. On X you can find us @realexscience.Stu is everywhere, too, but mostly on Instagram and X. Follow him on TikTok too!Marty just started his own Instagram. Give him a follow! He’s also on X!Exercise Science is produced by Ghost Bureau, the Toronto content agency.EPISODE LINKSNew York Times: They Hated Exercise. Weight Loss Drugs Changed Everything.Renee Rogers and John Jakicic’s clinical trial: Muscle and Movement With Anti-Obesity Medications (M3)A paper by John Jakicic and Renee Rogers advocating for a prescription of exercise along with obesity medication in obesity treatment: The Role of Exercise in the Contemporary Era of Obesity Management Medications - ACSM-CSMRJakicic led, and Rogers coauthored, the largest targeted NIH investment of funds into the mechanisms of how physical activity improves health and prevents disease. Study website. Article from the Journal of Applied Physiology: Molecular Transducers of Physical Activity Consortium (MoTrPAC): human studies design and protocolAnalysis: Preserving muscle mass on GLP-1 weight loss drugs: Big Deal or Nothing to Worry About? By Stuart PhillipsDISCUSSION POINTS00:00 Cold open01:29 Muscle mass and GLP-1s04:19 Introducing Renee and John06:19 GLP-1 context07:50 How GLP-1s work10:50 More than GLP-1s12:44 Body composition & weight loss15:00 Lean tissue is not muscle16:50 Overblown fears18:55 Muscle moment20:39 R01 study described23:15 Early results26:04 Behavioural influences28:45 Rediscovering exercise31:09 Comprehensive care33:00 Renting weight loss36:55 Obesity drivers37:47 Older adults40:39 Wraparound care41:30 Muscle health context43:12 Function measures matter44:44 Lean v. muscle46:15 Unloading the body47:40 GLP-1 sex differences49:44 How to minimize muscle loss on GLP-1s53:33 Wrap upDISCLAIMERThe Exercise Science podcast is for educational and entertainment purposes only and is not a substitute for professional medical advice. Strength training and fitness carry inherent risks. Always consult with a physician or qualified healthcare provider before starting any new exercise program or making changes to your diet. The hosts, producers, sponsors and guests of this podcast disclaim any liability for any injuries or losses connected with the information discussed in this show.The science of strength and fitness is continually evolving. While we strive to provide accurate, evidence-based information, we make no representations or warranties regarding the completeness, accuracy, or timeliness of the information discussed.Martin Gibala is an advisor to and holds equity in Longevity League Ltd., a US-based company whose services in part relate to exercise. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.realexercisescience.com

VO₂max is the most important metric of your overall cardiorespiratory fitness. It’s a measure of the maximal ability of your body to take in and use oxygen. But what does the number actually mean for your health and longevity? Why is it important to know your VO₂max? What’s the most effective way to improve your VO₂max, whether you’re an athlete or just someone seeking to improve your health? And what does this all have to do with beer-league hockey, and everybody’s favourite Sudbury Blueberry Bulldog, Shoresy?In this episode, Stuart Phillips asks Martin Gibala to break down VO₂max in plain English: what it is, why it matters, and how it shapes everything from your risk of dying to how fast you can run a 10K. And just to get the kin grad students among us even more excited, this episode namedrops the Hickson Protocol, plus legends of kinesiology like Robert Ross, Ulrik Wisløff and Carsten Lundby. Pitter patter, let’s get at ‘er!Have a listener question or an idea for an episode? Email us at [email protected] Science is powered by EverMe. Download EverMe for free at your favourite App store.EPISODE LINKSA Case for Fitness as a Clinical Vital Sign: The academic paper Marty references, that argues that MDs should assess VO₂max during each patient visit.Biology of VO2 max: looking under the physiology lamp by Carsten Lundby and Mike Joyner. Here’s the 2015 review by Lundby that references a top VO₂max reading of 90.6. And then here’s a 2019 case study from Lundby and Joyner that references the physiological profile of Norwegian cyclist Oskar Svendsen, who recorded a staggering 96.7 mL/kg/min in a laboratory.The Hickson protocol is described here, featuring six sessions per week, including three sessions of continuous vigorous in which the athletes ran as far as they could in 40 minutes, interspersed with three interval training bouts per week. The interval training amounted to six sessions of five-minute-long intervals during which the athletes tried to achieve VO₂max in each interval, interspersed with two minutes of easier cycling. Pretty intense!Protocols to test VO₂max by proxy: YMCA fitness test is described in this academic paper. Plus here’s a better description of the 3-min step test.A survey-based non-exercise predictor of VO₂max is found at worldfitnesslevel.org.VO₂max test footage from McMaster UniversityWisløff Hunt Study one high-intensity bout of week v. cardiac riskWisløff 2001 out of Norwegian University of Science and Technology with elite male junior soccer players, 2x a week for eight weeks boosted VO₂max by 11%.Wisløff 2008 with sedentary middle-aged men and women with metabolic syndrome, 3x a week for 16 weeks, improved VO₂max by 35%, more than twice as much as a control that performed continuous moderate exercise.Martin Gibala contributed to Wisløff’s 2013 paper, showing most of the benefits from an interval workout come from the first sprint.SHOW LINKSExercise Science is everywhere @realexercisescience: Substack. YouTube. TikTok. Instagram. Apple Podcasts. Spotify. On X you can find us @realexscience.Stu is everywhere, too, but mostly on Instagram and X. Follow him on TikTok to make him feel nice!Marty just started his own Instagram. Give him a follow! He’s also on X!Exercise Science is produced by Ghost Bureau, the Toronto content agency.DISCUSSION POINTS00:00 Cardio v. Strength02:08 VO₂max explained06:08 Heart’s role08:41 Clinical vital sign10:36 Benefits of boosting VO₂max12:11 Assessing VO₂max13:51 Ulrik Wisløff15:15 Beer league hockey17:07 VO₂max ranges20:59 More boosting benefits24:16 VO₂max trainability27:00 Highest recorded values29:30 How to improve VO₂max31:27 Hickson protocol33:38 Fastest way to boostDISCLAIMERThe Exercise Science podcast is for educational and entertainment purposes only and is not a substitute for professional medical advice. Strength training and fitness carry inherent risks. Always consult with a physician or qualified healthcare provider before starting any new exercise program or making changes to your diet. The hosts, producers, sponsors and guests of this podcast disclaim any liability for any injuries or losses connected with the information discussed in this show.The science of strength and fitness is continually evolving. While we strive to provide accurate, evidence-based information, we make no representations or warranties regarding the completeness, accuracy, or timeliness of the information discussed.Martin Gibala is an advisor to and holds equity in Longevity League Ltd., a US-based company whose services in part relate to exercise. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.realexercisescience.com

Think you know how to build muscle? In our third episode, co-host Martin Gibala does some mythbusting with two of the world’s most prominent experts in the science of strength development, co-host Stuart Phillips and special guest Dr. Brad Schoenfeld, a professor of exercise science at Lehman College in the Bronx, New York. In addition to being a former bodybuilder and joining Stu on the ACSM strength position statement, Schoenfeld literally wrote the textbook on strength training. Together, Phillips and Schoenfeld use science and savvy to correct some of the resistance world’s most pervasive myths, including:* Light loads don’t increase muscle size* Train to failure to maximize muscular adaptations* Short rest periods are best for hypertrophy* Cardio kills gains* Narrow post-exercise anabolic window of opportunityJoin us to discuss these myths and more in the latest episode of Exercise Science!Have a listener question or an idea for an episode? Email us at [email protected] Science is powered by EverMe. Download EverMe for free at your favourite App store.LINKSExercise Science is everywhere @realexercisescience: Substack. YouTube. TikTok. Instagram. Apple Podcasts. Spotify. On X you can find us @realexscience.Stu is everywhere, too, but mostly on Instagram and X. Follow him on TikTok to make him feel nice!Marty just started his own Instagram. Give him a follow! He’s also on X!Whoa Brad Schoenfeld is HUGE on Instagram! One of the best feeds out there for the up-to-the-minute science on strength training. Plus here’s his lab at Lehman College. ACSM Position Statement on Resistance Training 2026Brad’s textbook: Science and Development of Muscle Hypertrophy, 2nd EditionResistance Training Beyond Momentary Failure - Brad Schoenfeld, co-authorDivergent strength gains but similar hypertrophy after low-load and high-load resistance exercise training in trained individuals: many roads lead to RomeExercise Science is produced by Ghost Bureau, the Toronto content marketing agency. DISCUSSION POINTS00:00 Who is the strongest exercise scientist?02:13 Schoenfeld intro03:47 Myth 1: Must lift heavy06:25 Myth 2: Must train to failure10:52 Myth 3: Short rest periods17:26 Myth 4: Anabolic window26:33 Myth 5: Cardio kills gains36:54 LQ: Losing gainsDISCLAIMERThe Exercise Science podcast is for educational and entertainment purposes only and is not a substitute for professional medical advice. Strength training and fitness carry inherent risks. Always consult with a physician or qualified healthcare provider before starting any new exercise program or making changes to your diet. The hosts, producers, sponsors and guests of this podcast disclaim any liability for any injuries or losses connected with the information discussed in this show.The science of strength and fitness is continually evolving. While we strive to provide accurate, evidence-based information, we make no representations or warranties regarding the completeness, accuracy, or timeliness of the information discussed. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.realexercisescience.com

Influencers can’t get enough of Zone 2 training. So why did Martin Gibala publish a research paper challenging Zone 2 for the general public? In this episode, Stuart Phillips leads Marty through a critical examination of Zone 2.Marty suggests that very little scientific research exists to support Zone 2 training intensity for most people—either as an effective stimulus for cardiorespiratory fitness or mitochondrial capacity. In fact, if you do between three and six hours of cardio a week, Marty believes that Zone 2 isn’t hard enough for you to efficiently accrue training benefits. In other words, if you’re an amateur athlete subscribing to the much-vaunted rule that 80% of your cardio should be in Zone 2, you’re not as fit as you otherwise could be.So what is Zone 2 training? And is Zone 2 causing many people to exercise inefficiently, leaving them less healthy than they otherwise might be? What should people be doing INSTEAD of Zone 2? It’s all here, in the latest episode of Exercise Science!Have a listener question, a comment or an idea for an episode? Email us at [email protected] and Brendon Gurd’s critical examination of Zone 2: Much Ado About Zone 2: A Narrative Review Assessing the Efficacy of Zone 2 Training for Improving Mitochondrial Capacity and Cardiorespiratory Fitness in the General PopulationMarty’s coauthor Brendon Gurd on their Zone 2 paper at the Discover Strength podcast.Luke Carlson calls the “Much Ado About Zone 2” paper the most important scientific publication of 2025 in this blog post summarizing the paper.HIIT and Zone 2: Marty on the Discover Strength podcastSperlich paper referenced in this episode: Zone 2 Intensity: A Critical Comparison of Individual Variability in Different Submaximal Exercise Intensity BoundariesMarty was a coauthor on this ACSM/ESSA position statement on exercise intensitiesMarty was senior author on this Sports Medicine paper on exercise intensity in high-intensity activity, which features the intensity diagram Marty mentionsReferenced in this episode: Defining Training and Performance Caliber: A Participant Classification FrameworkLifehacker’s Beth Skwarecki notes, Nobody Can Agree On What Zone 2 IsOura’s heart rate zonesWhoop band’s heart rate zonesGarmin’s heart rate zonesPeter Attia on Zone 2: This Is How You Know If You’re in Zone 2 When Doing CardioMore Attia: This is What Zone 2 Training Looks LikeAttia saying 80% of cardio should be Zone 2Origins of Zone 2: Attia and San Milan in the early days of the trendFind Stu Phillips on most platforms @mackinprofFind Martin Gibala on Instagram, which he just joined, @gibalamj Exercise Science is powered by EverMe. Download EverMe for free at your favourite App store.DISCUSSION POINTS00:00 Exercise fads00:34 Intros02:30 What Zone 2 is04:21 No uniform definition06:02 Lactate threshold08:10 Zone 2 marker variability09:54 Ventilatory threshold11:57 Conflation with moderate12:58 Improving exercise prescriptions14:40 Health v. performance16:04 Moderate intensity is better16:58 80/20 split18:45 Better alternatives19:47 Zone 2 origins20:39 Wearable intensities22:09 Threshold testing options23:14 Training for health24:21 Take-home message26:05 Vigorous is better26:44 Listener questionDISCLAIMERThe Exercise Science podcast is for educational and entertainment purposes only and is not a substitute for professional medical advice. Strength training and fitness carry inherent risks. Always consult with a physician or qualified healthcare provider before starting any new exercise program or making changes to your diet. The hosts, producers, sponsors and guests of this podcast disclaim any liability for any injuries or losses connected with the information discussed in this show.The science of strength and fitness is continually evolving. While we strive to provide accurate, evidence-based information, we make no representations or warranties regarding the completeness, accuracy, or timeliness of the information discussed. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.realexercisescience.com

Forget the oiled-up pumping-iron musclehead stereotype. In 2026, strength training is officially for EVERYONE. The question: What took so long?In the premiere episode of the Exercise Science podcast, Martin Gibala takes his co-host Stuart Phillips through the recently released landmark update that Phillips senior authored: The American College of Sports Medicine (ACSM) Position Stand on Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults.It’s the first position statement in 17 years from the gold standard exercise organization, and, according to the ACSM itself, “the most comprehensive evidence-based guidance to date on how resistance training supports muscle strength, muscle size (hypertrophy), power, and physical performance across adulthood.” Parsing the science, together, Stu and Marty break down why strength is the ultimate compound interest investment for your health span. How important is strength training? Why should you consider strength training 2x per week to be just as important as the other main exercise-related health guideline, 150 minutes of moderate-intensity exercise per week?Plus: How much strength training is enough? What’s the minimum that you should do? What changed during the 17 years between position stands? And how did a 1940s bodybuilding doctor rehabbing soldiers pave the way for modern strength training?If you’re going to listen to just one podcast about the 2026 ACSM position stand on strength training — make it this episode of Exercise Science!LINKSExercise Science is everywhere @realexercisescience: Substack. YouTube. TikTok. Instagram. Apple Podcasts. Spotify. On X you can find us @realexscience.Stu is everywhere, too, but mostly on Instagram and X. Follow him on TikTok to make him feel nice!Marty just started his own Instagram. Give him a follow! He’s also on X!Thanks to our season one sponsor: EverMe is longevity intelligence — and you can download it for free at your favourite App store.ACSM Position Stand 2026: The scientific article in Medicine & Science in Sports & ExerciseHere’s the press release about the stand from the ACSM, and a great succinct infographic summarizing the main takeawaysHere are the two previous ACSM position stands on strength: 2009 and 2002Thomas L. DeLorme and the Medical Acceptance Of Progressive Resistance Exercise - Iron Game HistoryThomas L. DeLorme and the Science of Progressive Resistance Exercise - Journal of Strength and Conditioning Research (Abstract)One of four students on the position stand, Brad Currier brought the evidence together, did most of the writing and herded the catsAll about Ken Cooper, a seminal expert on aerobic fitness who came to understand the importance of strength trainingHonoring the legacy of Steve N. Blair, a giant in the field of exercise epidemiologyMarty and Stu’s MOOC: Hacking Exercise for HealthExercise Science is produced by Ghost Bureau in Toronto.DISCUSSION POINTS00:00 Marty teases Stu01:20 Episode outline02:34 What’s a position stand?03:36 What is the ACSM?03:52 Building the team05:00 What’s new in 202606:20 Levels of scientific papers07:10 2026 v. 200908:12 Recommendations09:30 Effort v. failure10:38 Volume of training12:30 Home-based options14:06 Advice for newbies15:13 Strength explained18:57 Power explained19:37 Why now?22:17 Weight training for women23:03 Capt. Thomas L. Delorme25:36 Circus strongmen26:30 Outdated philosophies28:01 Barriers to entry29:33 No pain, no gain is dead31:45 Safety33:30 Where to start35:00 Takeaways35:50 Listener question36:50 OutroDISCLAIMERThe Exercise Science podcast is for educational and entertainment purposes only and is not a substitute for professional medical advice. Strength training and fitness carry inherent risks. Always consult with a physician or qualified healthcare provider before starting any new exercise program or making changes to your diet. The hosts, producers, sponsors and guests of this podcast disclaim any liability for any injuries or losses connected with the information discussed in this show.The science of strength and fitness is continually evolving. While we strive to provide accurate, evidence-based information, we make no representations or warranties regarding the completeness, accuracy, or timeliness of the information discussed. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.realexercisescience.com

Kinesiology professor Martin Gibala is the worldwide expert on time-efficient cardio. Kinesiology professor Stuart Phillips is the global expert on strength, muscle development and protein. In Exercise Science, these two friends and colleagues translate the world of exercise science for the rest of us — separating the hype from the hard evidence. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.realexercisescience.com