Some exercise adaptations, like strength and power, have carryover, while others can be contrarian, meaning pushing for one adaptation may sacrifice another.

“So as an overall start, that's really what we're looking at. Within all those though, they do have similar concepts, in terms of there is a handful of things you have got to do to make all of those things work. And we could talk about as many of those as you want, but one of them is functionally called progressive overload. So whichever one you're trying to improve at, if you want to continue to improve, you have to have some method of overload. And as you well know, and you've talked about a lot, adaptation physiologically happens as a byproduct of stress. So you have to push a system. So if you continue to do say the exact same workout over time, you better not expect much improvement. You can keep maintenance, but you're not going to be adding additional stress. So in general, you have to have some sort of progressive overload, and we can talk in detail about what that means for each category. But this could come from adding more weights. This could come from adding more repetitions. It could come from doing it more often in the week. It could come from adding complexity to the movement. So going from say a partial range of motion to a full range of motion, or adding other variables. So there's a lot of different ways to progress. But you have to have some sort of movement forward. So if you have this kind of routine where you've built Monday, Wednesday, and Saturday or something, and you just do that infinitely, you're not going to get very far.”