Essentials: How to Assess & Improve All Aspects of Your Fitness | Dr. Andy Galpin
Huberman LabPublished on September 17, 2026
Summary authored by editor@wellifi.com
TLDR Summary
In this episode, Andrew Huberman and Dr. Andy Galpin discuss the two primary fitness goals of aesthetics and functionality, outlining nine key adaptations necessary for achieving fitness. Regular assessments are encouraged to track progress and optimize training for long-term health and performance.
Key Points
- Fitness goals typically include aesthetics and functionality.
- There are nine key physiological adaptations to focus on: skill, speed, power, strength, hypertrophy, muscular endurance, anaerobic capacity, maximum aerobic capacity, and long-duration performance.
- Regular fitness assessments are recommended at least once a year to track progress and identify areas for improvement.
Assessing Your Fitness: Insights from Dr. Andy Galpin
Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance. In this discussion, Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford School of Medicine, engages with Dr. Andy Galpin, an expert in physical training and performance optimization.
Understanding Fitness Goals
When it comes to exercise, individuals typically have two major goals: aesthetics and functionality. Many people desire a specific appearance—whether it’s looking bigger, leaner, or maintaining a certain physique. Meanwhile, functionality refers to performing specific tasks more efficiently, like improving strength, mobility, or overall energy levels throughout the day.
The Components of Physical Fitness
Achieving fitness goals requires understanding various components of physical fitness. Dr. Galpin outlines nine key physiological adaptations that can be developed through exercise:
1. Skill or Technique
Learning how to move more effectively, such as improving running form or practicing sports techniques.
2. Speed
Increasing the rate at which one can move or accelerate.
3. Power
Defined as speed multiplied by force, indicating how fast and forcefully one can perform a movement.
4. Force / Strength
Measuring the maximum amount of force one can exert in a single movement.
5. Muscle Hypertrophy
The increase in muscle size, which is often associated with aesthetic goals.
6. Muscular Endurance
The ability to perform repeated movements over time without fatigue.
7. Anaerobic Capacity
This refers to the maximum amount of work one can sustain for short bursts, typically lasting 30 to 120 seconds.
8. Maximum Aerobic Capacity (VO2 Max)
Indicates how well one can sustain effort over several minutes and is a key indicator of cardiovascular fitness.
9. Long Duration Performance
The ability to maintain submaximal work over extended periods without breaks.
Assessing Your Fitness
Dr. Galpin suggests a thorough assessment of these fitness components at least once a year. This could include various tests to measure skill, strength, endurance, and capacity, ensuring a comprehensive understanding of one’s fitness level. Here are some examples of how to assess these adaptations:
- Skill/Technique: Record movements to check for symmetry, stability, awareness, and range of motion.
- Power: Measure broad jump distance; ideally, it should equal your height.
- Strength: Use grip strength tests or a leg extension test to assess upper and lower body strength.
- Muscular Endurance: Perform push-up tests to evaluate endurance levels.
- Cardiovascular Fitness: VO2 max tests can be conducted in labs or through 12-minute run/walk tests.
Conclusion
Understanding your fitness level is crucial for tailoring your training to meet your health and performance goals. Regular assessments help track progress and identify areas for improvement, ensuring long-term wellness and fitness.