By: Dr. Mary Pardee
Discussions around strength training and muscle growth often focus on aesthetics or athletic performance, but the benefits go far beyond physical appearance. Building muscle is deeply connected to overall health, longevity, and quality of life.
To explore this topic, I am joined by Frank Hawley, one of the founders of Verro Training in Venice, CA, and personal trainer who shared his journey and science-backed strategies for achieving sustainable muscle growth and strength.
Our conversation delved into the basics of muscle building, common mistakes to avoid, and how to align your fitness goals with long-term health and well-being.
Why Muscle Growth Matters
Building muscle isn’t just about looking good. Muscle strength is closely linked to longevity and the ability to maintain independence as we age. It helps prevent chronic conditions like osteoporosis, metabolic diseases, cancer, and even cognitive decline.
“Strength is going to be more important for longevity than muscle mass.” - Frank Hawley
It’s not just about having big muscles but ensuring they’re functional and capable of performing daily tasks like carrying groceries or climbing stairs.
The Science Behind Strength and Muscle
Muscle building is influenced by two key factors: hypertrophy (muscle size) and strength (the ability of muscles to exert force). While a bigger muscle has the potential to be stronger, training for strength involves specific adaptations that go beyond muscle size.
“Muscles need a clear signal,” Frank explains. Resistance training communicates to your body that it must adapt to meet the challenges you're placing on it. Without progressive overload—gradually increasing the weight or intensity—you may plateau and fail to make gains.
Common Mistakes in Muscle Building
Overcomplication Social media often promotes complex routines, but simplicity is key. “The more you simplify your training, the more effective it becomes,” the trainer advised. Focus on core movements like squats, deadlifts, and bench presses rather than chasing trendy or overly technical exercises.
Lack of Progression Many people attend various fitness classes without tracking their progress. While movement is always beneficial, true muscle building requires progressively overloading your muscles. Whether it’s adding more weight, performing more reps, or improving form, clear progression signals your body to grow stronger.
Chasing Variety Over Results Switching between different workouts every week may feel exciting, but it can hinder progress. “When you’re constantly program-hopping, you don’t give your body a consistent signal to adapt,” Frank notes.
Assessing Muscle Strength and Mobility
Frank and Dr. Mary developed a structured Strength and Mobility Assessment that evaluates six fundamental movement patterns:
Horizontal and vertical pushes (e.g., push-ups, bench press)
Horizontal and vertical pulls (e.g., pull-ups, rows)
Squats
Hip hinges (e.g., deadlifts)
This approach ensures balanced development and targets functional strength, which is crucial for both athletic performance and daily life. This assessment takes 2 days to complete at the Verro training gym in Venice, CA. This assessment is part of Dr. Mary’s full concierge longevity baseline testing.
Once the assessment is complete, we compare the person’s results to age and gender-matched normative data to assess where the person falls compared to peers. This creates a baseline strength assessment and identifies potential areas of weakness that need a greater focus.
Why Simplicity Works
Despite the buzz around fitness trends, Frank insists that “simple is better.” A straightforward, data-driven training program delivers results and allows for consistent progress tracking.
“Strength training is a conversation with your body,” they shared. “Every week, you should be telling your body that the environment is getting harder and that it needs to adapt.”
Final Thoughts: Strength for Life
Building muscle is more than just a physical goal—it's an investment in your future health and well-being. With a clear, structured approach to training, anyone can improve their strength, prevent chronic diseases, and enjoy a higher quality of life. Whether you’re new to fitness or an experienced gym-goer, focus on measurable progress and sustainable habits for long-term success.
If you want to learn more about Dr. Mary’s Concierge Longevity Membership, please email our front office
Disclaimer:
The information in this blog is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this blog is for general information purposes only. Modrn med and Dr. Mary Pardee make no representation and assume no responsibility for the accuracy of information contained in or made available through this blog, and such information is subject to change without notice. This blog does not provide medical services, diagnosis or counsel. You are encouraged to confirm any information obtained from or through this email with other sources, and review all information regarding any medical condition or treatment with your physician. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this information.
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