#462 Train Smarter, Not Harder The Health Benefits of Strength Training with Dr Andrew Timos

In this episode, we sit down with Dr. Andrew Timos, an experienced osteopath and strength coach, to discuss the importance of training smart, not hard, and the concept of true muscle hypertrophy. Dr. Timos explains how applying the right training stimulus at the right time can maximise results and minimise injury. He also challenges the common misconception that gym training is just about building muscle and losing fat. Instead, he stresses the need to focus on improving strength, speed, power, and overall quality of life.

Dr. Timos highlights the critical role of muscle strength in longevity and healthy ageing, pointing out that maintaining muscle mass becomes increasingly important as we age. He discusses how training heavy and fast is crucial to preserving muscle fibres, particularly type 2 fibres, which are essential for movement and force production.

The episode also delves into periodisation in training, the importance of rest and deload weeks, and why proper positioning during exercises is key to preventing injury. Dr. Timos dispels myths like knee valgus being safe and shares insights from his work with elite athletes, explaining how strength training can improve their performance.

Key Takeaways:
Train Smart, Not Hard: Applying the correct stimulus at the right time maximises results and reduces injury risk.
More Than Muscle & Fat: Training isn’t just for building muscle and losing fat—it’s about improving overall strength, speed, power, and quality of life.
True Muscle Hypertrophy: Real hypertrophy involves both myofibrillar and sarcoplasmic growth, taking 10-20 weeks to develop.
Strength and Longevity: Muscle strength is a key indicator of healthy ageing; maintaining it is crucial as we grow older.
Heavy & Fast Training: To counter the decline in type 2 muscle fibres, it’s essential to lift heavy and fast, especially with free weights.
Periodisation: Structured training phases, with a focus on strength followed by conditioning, are key to success.
Rest & Recovery: Deload weeks allow the body to adapt, recover, and avoid injury.
Knee Valgus: This inward knee collapse increases the risk of injury and should be avoided through proper positioning.
Elite Athletes & Strength Training: Strength training is critical for elite athletes, improving their performance and running economy

Timstamps

[00:00 Introduction to Dr. Andrew Timos
[05:34] Training Smart: Maximizing Results and Reducing Injury
[19:48] Understanding True Muscle Hypertrophy
[26:03] The Importance of Longevity and Healthy Aging
[32:01] The Importance of Movement and Staying Active
[36:41] Training Heavy and Fast for Longevity
[43:15] The Role of Free Weights in Strength Training
[50:08]Debunking the Myth of Knee Valgus
[59:09] Working with Elite Athletes

Dr Andrew Timos
https://www.instagram.com/stories/takecontrol_osteo/
https://www.udemy.com/course/the-physiological-adaptations-to-resistance-training/?referralCode=30526B57D22E4219C9D7

🎙️Want to be featured on The Natural Health Podcast click here https://forms.gle/hVXyMCUpRMBor5Cj7

Did you learn anything in this episode? You want more?
Listen on

🎧Apple Podcast https://podcasts.apple.com/au/podcast/the-natural-health-podcast/id1497070658
🎧Spotify https://open.spotify.com/show/3Lwn89786V8Kb6ArrxMOve
🎧Audible https://www.amazon.com/The-Natural-Health-Podcast/dp/B08K5872XM
📺YouTube https://www.youtube.com/c/TheNaturalHealthPodcast
📺Odysee https://odysee.com/@thenaturalhealthpodcast:c

Let’s Connect on

✅Instagram https://www.instagram.com/TheNaturalHealthPodcast
✅Facebook https://www.facebook.com/TheNaturalHealthPodcast

Music Song: Joakim Karud - Thank You (Vlog No Copyright Music)
Music provided by Vlog No Copyright Music.
Video Link: https://youtu.be/o4RybjThnEo

The content and information provided here is the opinion of Mihaela Raguz and is for informational purposes only. It is not intended to provide medical advice or take the place of medical advice or any current treatment you are undertaking. It is advised that you consult your doctor or health professional in relation to any health concerns you may have. Mihaela Raguz does not take responsibility for any health consequences which occur from a person viewing or reading this content. Please note if you are taking prescription do not stop your medication or start any new protocol including but not limited to supplements, diet, lifestyle changes without consulting your doctor or health professional.