Two women start the same running program. One gets fitter, leaner and loves it. The other feels exhausted and sees little change. It's easy to blame effort, but genes may play a part. Research suggests our DNA can influence how we respond to different types of exercise.
How genes may affect exercise
Scientists have studied a number of genes linked to things like:
- Muscle fibre type: whether your muscles lean towards power and strength or towards endurance
- Aerobic capacity: how much your fitness improves with cardio training
- Recovery: how quickly you bounce back after hard sessions
- Injury tendency: for example, how your tendons and connective tissue respond to load
One well-known example is a gene called ACTN3, which is involved in fast-twitch muscle fibres. Certain variants are more common in power athletes, while others are more common in endurance athletes.
What it does and doesn't mean
Your genes don't decide whether you can exercise. Everyone benefits from both strength and cardio, at any age. What a DNA report may suggest is where your body responds best, so you can focus your limited time on what gives you the most return.
As always, genes are one piece of the picture. Consistency, enjoyment, sleep and nutrition matter just as much.
Why this matters more after 40
After 40, muscle becomes precious. Whatever your genes say, some strength training is essential to protect your metabolism, bones and shape. If your DNA suggests you respond well to strength work, that's a great reason to prioritise it. If you lean towards endurance, you might enjoy longer walks or cycling, with shorter strength sessions alongside.
How I use it in coaching
DNA testing is an optional part of my coaching. When clients choose it, we look at their exercise results alongside their eating, routine and goals, then build a weekly plan they'll actually enjoy and stick with. You can read more about the wider approach in DNA-based nutrition coaching.
Start where you are
You don't need a test to get started. Pick a form of movement you enjoy and add two short strength sessions a week. If you'd like a plan built around your body, book a free discovery call below.
Ready for a plan that fits you?
Book a free 15-minute discovery call by phone or Zoom. No pressure, no obligation.