There is an ongoing debate about whether strength and athletic ability are more influenced by genetics or by training and hard work. While it’s true that some people seem to be born with natural strength and power, the science shows that genetics don’t determine everything.
What role do genetics play in strength and power?
There is no doubt that genetics play a significant role in a person’s athletic potential. Certain genes can give people distinct advantages when it comes to strength sports by influencing things like:
- Muscle fiber type – Fast twitch fibers contract with greater force and speed than slow twitch fibers.
- Muscle size – People can inherit larger than average muscle bellies.
- Limb length – Longer limbs provide better leverage for lifting heavy weights.
- Testosterone levels – Testosterone increases muscle growth and strength gains.
The presence of specific gene variants helps explain why some people seem naturally “gifted” for strength sports. For example, elite powerlifters have been found to possess gene variants that influence fast twitch muscle fibers and testosterone levels.
But natural talent isn’t everything
While genetics certainly matter, research also shows that dedication, effort, and smart training are critical for developing strength to your full potential. Several key points:
- Genetics only set the baseline – How far you go from there depends on your work ethic.
- Consistent training stimulates muscle growth through factors like mechanical tension and muscle damage.
- Proper nutrition provides the essential fuel and building blocks to build strength.
- Effective programming optimizes results by managing volume, intensity, and recovery.
In studies of elite powerlifters and weightlifters, genetics were found to account for only about 30-50% of the variation in strength levels. The rest comes down to modifiable factors like training, diet, and lifestyle habits.
Examples of overcoming genetic limitations
Plenty of examples exist of athletes with average or below genetic potential reaching high levels through dedicated training:
- 5’9″ Olympic weightlifter Kate Nye, who grew up doing gymnastics and converted to weightlifting despite not being born big or explosive.
- Multiple “hardgainers” who went from skinny to muscular and strong with years of targeted eating and lifting.
- Former 165 lb NFL player James Harrison, who increased his powerlifting total from 1300 to 2300 lbs in his 30s through rigorous training.
While their genetic potential was more average, their work ethic and intelligent programming allowed them to far surpass expectations.
Training and technique matters more for beginners
For those just starting out with strength training, technical proficiency and training stimulus matter far more than genetics. Mastering exercises, progressive overload, and recovery will drive early strength gains. Genetics have minimal influence until higher levels.
Genetic diversity ensures sports remain competitive
While a rare few may win the genetic lottery, human diversity ensures that sports remain competitive. As training and nutrition improve across the board, the variation caused by non-genetic factors is enough to give most athletes a fighting chance:
- In Olympic weightlifting, podium spots continue to shuffle between different nations.
- The NFL combine sees new athletic records set yearly by players from varied backgrounds.
- No country dominates powerlifting or strongman at the international level year after year.
The wide range of body types, muscle fibers, and responses to training ensures close competition at the highest levels.
Conclusion
Genetics provide a starting point but don’t dictate your strength potential. While some people are naturally gifted, the science shows that consistent training, nutrition, and recovery can take most people far beyond what genetics alone would confer. At the higher levels, small genetic differences distinguish elite athletes, but for most there are no shortcuts – only hard work.