Training for Hormonal Response

What role do hormones play in physical training? What does it mean to train for hormonal responses? The release of hormones in the body when training plays a crucial role in various physiological processes. That includes muscle growth, fat metabolism/ energy, and overall health. Here are some aspects to focus on when training for a favorable hormonal response.
Individuals and athletes can incorporate resistance training into their program, preferably compound exercises like squats, deadlifts, bench presses, and rowing variations to have effective hormonal responses which will engage multiple muscle groups simultaneously. Hormones such as testosterone are then released during heavy compound lifts and result in enhanced muscle growth and strength development. IGF-1, a form of growth hormone, is released during heavy compound exercises and helps facilitate muscle repair and helps stimulate protein synthesis. Insulin is also increased during resistance training which also helps improve glucose uptake by muscles and enhanced nutrient delivery for muscle repair and growth.
Increasing volume, exercise variation and intensity will result in the release of triiodothyronine (T3) and thyroxine(T4) from the thyroid gland which regulates energy expenditure. They also play a role in protein synthesis and muscle function, indirectly influencing strength training adaptation. However, we have cortisol, which is often referred to as the stress hormone. Cortisol levels can become high from overtraining and not properly recovering. While acute increases in cortisol can be beneficial for energy mobilization during exercise, chronically elevated cortisol levels can have catabolic effects, breaking down muscle tissue and impairing recovery. Proper rest and recovery between workouts will help manage cortisol levels. 
In contrast to the elevated stress, Epinephrine and Norepinephrine  are released in response to intense physical activity. They increase heart rate, blood pressure, and energy availability, preparing the body for exertion during strength training sessions. Estrogen and Progesterone (in females) play a role in muscle growth and metabolism. While estrogen levels are typically lower in men, both estrogen and progesterone can influence muscle repair and recovery in women after resistance training.
By understanding how these hormones respond to physical training, individuals can tailor their workouts, and recovery strategies to optimize muscle growth, strength gains, and overall performance. It's important to note that individual responses may vary based on factors such as genetics, age, sex, and training status, therefore, always consult with a professional for a more tailored program

​-Coach Andy Louis