# Are You Training Hard Enough? (Hint: Probably Not)

Page: https://stenobird.com/podcast/stronger-weekly-6715416/are-you-training-hard-enough-hint-probably-not
Text version: https://stenobird.com/podcast/stronger-weekly-6715416/are-you-training-hard-enough-hint-probably-not.md
Podcast: [Stronger Weekly](https://stenobird.com/podcast/stronger-weekly-6715416)
Published: 2026-06-10T11:15:00+00:00
Episode link: https://podcasters.spotify.com/pod/show/strongerweekly/episodes/Are-You-Training-Hard-Enough--Hint-Probably-Not-e3kisjr
Audio file: https://anchor.fm/s/edf4bad0/podcast/play/121253947/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-5-9%2F425841534-44100-2-f6d960087e54f.mp3
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JSON: https://stenobird.com/v1/public/podcasts/stronger-weekly-6715416/episodes/are-you-training-hard-enough-hint-probably-not
Duration seconds: 2859

## Resource

The truth most fitness shows won't tell you: we're overestimating both how MUCH and how HARD we train. We think we're training. We're really just moving. Statistically speaking, only 24% of American adults meet the federal exercise guidelines. This episode breaks down what "training hard" actually means for strength versus cardio, why vigorous intensity is non-negotiable for longevity (a 2018 JAMA study found low VO2 max is a stronger mortality predictor than smoking), the two metrics that reveal whether your training is working (VO2 max and resting heart rate), and the exact protocols to fix it — including the Norwegian 4x4, the most-studied HIIT protocol in the world. If you ever question whether your training the right way for the long haul, this one's for you. PLUS, THIS WEEK'S HEALTH & FITNESS NEWS - How Big Tobacco helped shape the design of ultra-processed foods (and why you can't stop eating chips) - Your gut microbes determine how many calories you absorb — up to 150 per day from the same food - Alcohol linked to higher cancer risk even below one drink per day — the safe threshold is zero - 1 in 5 teens now turn to AI chatbots for mental health advice — and most keep it secret from parents - Sleep + vigorous exercise = 39% lower risk of depression and anxiety in middle age SPONSORS/PRODUCTS I USE - Get nutritional supplements that work as hard as you do: ⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.puristnutrition.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Upgrade to natural, high-quality male-grooming products at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.basedbodyworks.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ , and use code word STRONGERWEEKLY for 20% off - Build a world-class home gym with Rep Fitness: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.repfitness.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Bulletproof your drinking with…

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## Transcript

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