Q&A – Biochemistry and biology of training
1. Are muscles just "organs of movement"?
No – muscles are a powerful and biologically active organ.
They regulate metabolism, stabilize hormonal balance, support immunity, protect the brain and improve mood.
They are one of the most important life-support systems – alongside the heart and brain.
2. What happens in your body when you strength train?
Strength training causes micro-damage to muscle fibers, which triggers repair processes:
protein synthesis,
activation of satellite cells,
production of anabolic hormones and signaling molecules.
Not only muscles are strengthened, but also bones, tendons, vessels and the nervous system.
3. What hormones are activated during strength training?
Testosterone – supports muscle building and regeneration.
Growth hormone (GH) – stimulates fat metabolism.
IGF-1 – regulates tissue regeneration and growth.
Dopamine and adrenaline – increase concentration and motivation.
This is the body's natural pharmacology.
4. What is BDNF and why is it important?
BDNF (brain-derived neurotrophic factor) is a neurotrophin that improves memory and concentration, supports brain plasticity and has antidepressant effects.
Strength training increases BDNF levels, which has a beneficial effect on the nervous system and cognitive functions.
5. How does strength training affect mitochondria?
Mitochondria are the power plants of cells.
Strength training increases their number and activity, improves ATP production and reduces oxidative stress.
This allows the body to manage energy better – physically and metabolically.
6. What are myokines and what role do they play?
Myokines are proteins secreted by muscles during exercise.
They regulate immunity, reduce inflammation and support muscle-brain-liver-intestine communication.
Examples: IL-6 (anti-inflammatory), irisin (fat regulation), BDNF (nervous system).
7. How do muscles affect the immune system?
Muscles produce myokines and so-called exo-myokines, which have anti-inflammatory and immunomodulatory effects.
They strengthen immunity, reduce oxidative stress and improve the body's response to infections and vaccinations.
8. How does training affect gene expression?
Resistance exercise modifies the expression of genes responsible for glucose metabolism, protein structure, oxidative stress and repair processes.
This is the epigenetic effect of movement – the activation of health genes.
9. How do muscles affect blood sugar levels?
Muscles are the largest consumer of glucose.
Training increases the number of GLUT4 transporters, which capture sugar from the blood independently of insulin.
This reduces the risk of type 2 diabetes and insulin resistance, and in many cases can reverse them.
10. Does strength training affect hormonal balance?
Yes – exercise increases testosterone, GH, and IGF-1, improves cell sensitivity to insulin and leptin, and regulates estrogen and progesterone in women.
Muscles are a biological modulator of hormonal balance.
11. Do muscles protect the circulatory system?
Yes – Training improves vascular elasticity, lowers blood pressure, increases HDL and improves endothelial function.
Muscles act as a pump that supports the heart and protects against atherosclerosis.
12. What is collagen and why is it important?
Collagen is the most abundant protein in the body – it strengthens skin, bones, tendons, cartilage and blood vessels.
Gives tissues strength and elasticity.
Its deficiency leads to injuries, joint pain and accelerated aging.
13. How does training affect collagen production?
Exercise mechanically stimulates fibroblasts, triggering the synthesis of collagen (types I and III).
This strengthens the tendons, ligaments, fascia and extracellular matrix.
14. What is glutathione and why is it called the “molecule of life”?
Glutathione is the most powerful endogenous antioxidant.
It protects cells against oxidative stress, neutralizes free radicals, and supports the liver and immunity.
Without it, the body ages faster and is more susceptible to disease.
15. How does training affect glutathione levels?
Regular training increases the activity of glutathione recycling enzymes.
Moderate physiological stress stimulates its production.
Overtraining, lack of sleep or overexertion can weaken it – balance is key.
16. What is nitric oxide (NO) and why is it important?
NO dilates vessels, improves blood flow, and supports the heart, brain and muscles.
It is a key molecule in the circulatory system – without it, vessels become stiff and poorly responsive.
17. How does training affect nitric oxide production?
Exercise increases NO synthase activity, which improves blood pressure, oxygenation, and endurance.
It is a natural vascular therapy.
18. Does strength training support mental health and help treat depression?
Yes – Increases dopamine, serotonin and noradrenaline levels, improves sense of control and stabilizes emotions.
Many people experience improvement after just a few weeks of regular exercise.
19. Why does strength training improve sleep quality?
Because it lowers cortisol, regulates the circadian rhythm and increases the production of serotonin and melatonin.
This makes regeneration faster and more effective.
20. Do muscles affect longevity?
Yes – Muscle strength and mass are biomarkers of lifespan and quality. Stronger people are less likely to get sick, better tolerate hospitalizations, and recover faster.
Muscles protect against falls, inflammation and loss of independence.
21. Does strength training have an anti-aging effect?
Yes – by protecting DNA, improving mitochondrial function, stimulating telomerase, and maintaining muscle mass and bone density.
It is a biological intervention that prolongs cellular health.
22. Can the biochemistry of training be assessed?
Indirectly – through strength tests, HRV, glucose levels, blood tests and well-being.
It's not just muscle - it's a biological transformation that can be tracked.
23. What happens if we do not exercise and do not produce collagen, glutathione and NO?
Skin sags, joints ache, fasciae clump together. Immunity declines, oxidative stress increases, blood vessels stiffen, and the risk of heart disease increases.