WHAT IS "HORMESIS"- & WHAT DOES IT HAVE TO DO WITH "WEIGHT TRAINING."

'Hormesis' — What a Weird Word

Where Did It Come From Why Is This Term "Hormesis" Being Used So Much These Days Is This "Hormesis" Some Amazing New Scientific Discovery And What If Anything Is There to Learn From All the Chatter & Finally: Are "They Covering for Something" With This New "Lingo"/Terminology – To "Hide Something From the Past" or for Some Other Reaso

All five are discussed below – In my usual & obviously yet unusual "critical" – 'animated conversational' – & often colorful "stream of thought style" writing style.

Bonus: At the end – A brief epilogue – On comparing marathoning to weight training – – Using the lens of "hormesis."

First Off Where Did It Come From

"The word 'hormesis' comes from the ancient Greek word hormáein, which means 'to excite' or 'to set in motion'. The term was first used in English in 1941" in a biology thesis.

To describe a "phenomenon":

"...where a low dose of a [stimulus] can have a beneficial effect, while a higher dose can have an adverse effect. The study of hormesis is known as 'hormetics'." [From NIH]

Adding: More usefully for purposes here:

In "...the fields of biology and medicine hormesis is defined as an adaptive response of cells and organisms to a moderate (usually intermittent) stress." [PubMed]

Thus – hormesis is certainly not new!

Why Are They Talking So Much About It

One word:

"Marketing."

[See the first article – "as an example" – after this next point.]

And that is related to the second point just below:

Is Hormesis Some "Amazing New Scientific Discovery"

Nah – This is just the way that most of the "anti-aging industry" is trying to "act like they alone" are on the cutting edge of health discovery 

When in fact –

They are decades upon decades behind [100 plus years behind]* [*See that proof is offered below as one continues reading.]

Hormesis – was not invented by modern doctors in 2016 – or 2000, etc. But they often try to pretend it was.

With the BS "cold therapy", "HIIT" training, & "fasting" dietary strategies. [Recall, "yogis" have always fasted, & "Shao Lin monks" and "Finnish & Russian folk" have always used cold plunges.]

Yet – in this article – See how they suggest "longevity" "science" discovered this –!

Hormesis – The Beneficial Type of Stress

Then – see where even Wikipedia proves the concept is truly ancient. Clearly going back to before "modern" records of so-called "ancient" times. Hormesis – Wikipedia

Now – Wisely Check My Long But Very Valid & Valuable Remarks Below For Point Number 4: What If Anything Is There to Learn From All the Chatter

First – A big clarifier on stimuli & "hormesis" [I will continue to use the somewhat weird term for now]

When something in the form of a stimulus is not "functional for the individual" – It is not "hormesis" = & thus not truly "hormetic"

& thus – not positive for the individual.

It all relates to "stress." [Or "stressor"] [And "stimulus" in particular]

[Both of which are better terms than "hormesis" for most to use – – Just watch & read on]

We all know – intuitively

Stress "has a role"– [– "in life" –]

And that "stress" is typically best received – & potentially made most readily positive – "when one controls near all the variables themselves."

That is the basis of hormesis.

Controllable "voluntarily" administered "safe doses" of various "carefully" – or at least "thoughtfully selected" – stimuli.

More on that later. Especially as it relates to "weight training."

But first – a key point about

Life

Which everyone has first hand experience with – – obviously –

As a "layperson" – Living your own unique life.

Medical scientists & medical doctors do not have "a monopoly of knowledge on you"– Nor on your life Nor on your stressors Nor on your reactions Nor on your personal "internal sensory system feedback 'built-in' communicators network" [Aka "inner knowledge"] [Also called a CNS & ANS] [Upon which you rely on to gauge "when too much is too much"; or alternately – when too little is too little.]

They – the doctors – & scientists – or medical personnel Really have no clue – about your unique self. Other than a quick interview or questionnaire – Or single blood test On the how to "dose" you.

"Hormetically" –

But you individually know how you feel – – & what your experience is moment to moment – – Day in day out – And over any length of time.

That is as close to a monopoly as one is going to get.

You – the reader – likely know yourself "intimately" – And "honestly" – And that is the basis for learning "self dosing" of stressors –

That is what I base weight training workouts upon at my studio – for instance. & for the obvious reasons just stated above.

Because – There Is a Key Fact That No One Says!

Life itself is fundamentally "hormetic" in many ways.

"Working", "tasking", – even breathing, eating & digesting, – as well as simply standing, & obviously walking,– All involve some degree of hormesis at a foundational level.

Even paying attention & learning – are foundationally hormetic at various levels.

That is because they all involve:

Mitochondria, & cells, organ systems, & nervous systems, & brains – etc –

All deal with the 'stress of toxins from "just breathing"' in virtually "any" environment – – & same too with virtually any dietary strategy or ingestion of food & even real & useful nutrients the body requires.

The skin too [Think just sunlight alone, is only one obvious example.]

Simple irrefutable fact:

The body requires so-called "constant" 'loads or work' to do at the cellular & subcellular levels just to keep the systems "toned" & upgrading – much less at maintenance level or when facing big challenges.

Thus – as noted above: "Life itself is fundamentally hormetic." [My quote, I guess]

That Brings Up the Fifth Point: Is the Medical Community in Some Way "Coining" This Newer Term of "Hormesis" "in Order to Distance Itself" From Past Long Term Errors in Wrongful Focus"

Let’s look at some evidence.

"The Emperor 'Had' No Clothes" Syndrome

Modern medicine was ["is"] failing.

In the Western culture – Most people in the U.S. are sicker younger & living with more disease than in any time in modern human history

And the U.S. ranks last among modern wealthy nations on health outcomes – Yet currently spends much more than any other nation.

1:29 video clip of Dr. interview New Sept 19th, 2024 – Data proving modern medicine is truly a clown world. If not in some cases truly "criminal".

Now Back to Hormesis – "Through My Lens"

As noted before: Life itself is hormetic in its core design – & in nearly every way that it acts "on" us – – & in how we react or respond back to it.

That fact – Brings up the following ultra-crucial point:

If the medical community, the modern corporate world, and public policy leaders, etc. are going to now all admit that "life depends upon being stimulated and challenged" at multiple key levels on a daily basis –

Then why did they for years try to claim that:

1. "Resistance training" and exercise was less important than drugs or cardiac testing for health –
2. That "diet" and food were not a primary cause of disease –
3. And that nutrition and lifestyle had little to do with cancer, mental health, autism, or Alzheimer’s
4. & that sunlight was the main cause of skin cancer

They did this despite the clear data in multiple cases showing otherwise – – & clear examples of entire nations with greater sun exposure having much lower skin cancer rates – [This remains true today – 2024]

So again:

Is "hormesis" being sold to us to give "the appearance of discovery" – – While covering up the history of medical gaslighting?

You can decide for yourself.

Key Lesson for You, the Reader – & Any Client, Trainee, or Athlete I Train or Work With

The whole concept of "small, thoughtful stressors" is something we have always used in human evolution, history, and physical development.

And more importantly: We are “designed” to use these types of “challenges” – if applied correctly – as the actual stimulus to grow and thrive.

This is what I teach and emphasize with every person I coach:

1. Training is not just about lifting weights or doing cardio – it’s about stimulus, adaptation, and recovery
2. Nutrition is not just about calories – it’s about how your body interprets signals at the cellular level
3. Sleep, hydration, mindset, and exposure to elements – all interact in hormetic fashion

Bonus Comparison: Marathoning vs. Weight Training – Through the Hormesis Lens

Let’s break it down:

Marathoning:

1. Involves high volume, repetitive stress on joints and tissues
2. Often leads to depletion, breakdown, and eventual wear and tear
3. Is not easily self-regulated moment to moment (pace, environment, competition, injuries)

Weight Training (when applied with intention):

1. Allows for incremental, adjustable stressors
2. Stimulus is highly targeted, controlled, and recoverable
3. The athlete can auto-regulate – adapting each day based on feel and readiness

From a hormetic standpoint – Weight training (done well) offers far better opportunity for positive, manageable stress that can be adapted over time without systemic breakdown.

Especially when applied through:

1. Biomechanically intelligent programming
2. Nervous system awareness
3. Movement skill-building
4. & proper restoration practices

Final Thoughts

Hormesis is not some new revolutionary discovery. It’s the scientific name being tacked onto what we’ve already known through life, training, and intuition:

1. That the right amount of challenge strengthens us
2. That the wrong dose or timing of challenge weakens us
3. And that we, the individuals, must learn to self-regulate and respond with wisdom

So when you hear "hormesis" – think less about buzzwords or trends – And more about how your body and mind are constantly communicating with you.

That – is the real gift of the human experience. And that’s the cornerstone of how I train, coach, and live.