Some people build muscle fast, burn fat easily, and recover like superheroes. Others grind for months and barely see progress. Why? Genetics.
Your DNA affects everything from muscle growth to fat loss to recovery speed. But here’s the mistake most people make: They compare themselves to others instead of focusing on reaching their own potential.
The Genetic Bell Curve: Where Do You Fall?
Think of genetics like a bell curve. Most people (about 67%) are average—meaning they can build muscle, lose fat, and recover at a normal rate. Some (about 15%) are genetically gifted and progress quickly. Others (about 15%) struggle more than average. And then there are the extreme outliers—the 1% who either gain muscle and lose fat effortlessly or fight for every ounce of progress.
You can’t change where you fall on this curve, but you can control how much you maximize your potential.
What Genetics Affect in Training & Nutrition
Some traits are fully determined by DNA and can’t be changed:
- Height & limb length – Impacts lifting mechanics (e.g., long arms = better deadlifts, harder bench pressing).
- Muscle insertions & shape – Determines how your muscles look (e.g., bicep peak, quad sweep).
- Fat storage patterns – Some people store fat in stubborn areas (e.g., love handles, lower abs).
- Muscle fiber composition – Affects whether you’re better at endurance or explosive power.
Other traits have a genetic base but can be improved with training and lifestyle:
- Muscle growth rate – Some gain muscle fast, others need more volume and effort.
- Fat loss ability – Some burn fat easily, others have metabolisms that resist change.
- Recovery speed – Sleep, nutrition, and stress management help, but there’s a genetic limit.
Then there’s the mental side, which is also partly genetic:
- Some people are wired to push themselves harder. Others need more external motivation.
- Some naturally grasp training and nutrition concepts. Others need more repetition and guidance.
- Some bounce back from setbacks easily. Others struggle with discouragement.
Understanding all this helps you avoid frustration. You might not progress as fast as someone else—but that doesn’t mean you’re failing. It just means you need to focus on what you can control.
Muscle Fiber Type: Why Some People Are Built for Strength & Others for Endurance
Your muscles are made up of different fiber types:
- Type I (slow-twitch): Best for endurance, fatigue-resistant but slow to grow (e.g., marathon runners).
- Type IIa (fast-twitch hybrid): A mix of endurance and power, adapts well to strength training.
- Type IIx (fast-twitch explosive): Best for power, speed, and heavy lifting, but tires quickly (e.g., sprinters, powerlifters).
Most people have a mix, but training can slightly shift your fiber recruitment. If you naturally lean toward endurance, higher reps might work better. If you’re power-dominant, you’ll thrive on lower reps and heavier weights.
Why You Should Focus on Your Maximum Potential
The biggest mistake in fitness? Comparing yourself to others without considering genetics.
- The guy who gained 20 lbs of muscle in a year might have elite genetics. That doesn’t mean your 5 lbs of muscle gain isn’t a huge win for you.
- The woman who lost 50 lbs in 6 months might have a metabolism that drops weight easily. If you lose 15 lbs but keep it off long-term, that’s still success.
Genetics set the starting point, but effort determines how far you go. Your job isn’t to be better than someone else—it’s to be the best version of yourself.
How to Train for Your Genetics
- If you gain muscle slowly: Be patient, use progressive overload, and eat enough protein.
- If you struggle with fat loss: Prioritize consistency, not crash diets. Focus on long-term habits.
- If you recover slowly: Dial in sleep, nutrition, and stress management. Adjust training volume if needed.
- If you have endurance-based muscles: Train with higher reps and longer sets.
- If you have power-based muscles: Stick to lower reps, heavier weights, and explosive movements.
Final Thoughts
Genetics play a role in your fitness, but they don’t define your potential. Focus on what you can control—training smart, eating well, staying consistent. If you’re struggling to figure out what works best for your body, a coach can help.
At Hardbat Athletics, we customize training based on you—your strengths, your weaknesses, and your goals. Set up a No-Sweat Intro with us and take the guesswork out of your fitness journey.
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