You S.A.I.D. it!

You’ve Said It! Now Let’s Make It Happen.

You’ve heard it before: "The body adapts to stress." But have you really grasped the power of the SAID principle? SAID stands for Specific Adaptation to Imposed Demand. Simply put, when you challenge your body with stress—whether physical, mental, or emotional—it adapts. And it does so in ways that directly make you better at whatever stress you’re dealing with. The trick is, the body doesn’t choose how to adapt. It just does, based on what you’re practicing—good or bad.

The principle of SAID is specific. Your body gets better at what you practice. So, whether you’re improving your tennis serve or running a marathon, your body will become finely tuned to handle those exact challenges.

Adaptation Happens in the Details

Let’s break it down with a few simple examples. When you apply stress to your bones, like through impact or shock, your body thickens and hardens the bones in the areas that experience the most stress.

Think about it: The area of your heel where it hits the ground becomes stronger and denser. Tennis players see bigger, stronger bones in their dominant arm. Martial artists can literally toughen their shins and forearms through repeated shock training. This isn’t just about bones—tendons and ligaments grow stronger through resistance training, and muscles become bigger when they’re stressed with weight.

The SAID principle doesn’t stop there. It also applies to more complex things, like learning new motor skills. Ever wondered why musicians can play an instrument with such precision? Practice physically changes the structure of their brain. As you practice, the neurons controlling your movements get better at communicating, making the task easier and automatic.

So, How Do You Get Better?

It’s simple: Expose yourself to the stress you want to improve at. If you want to hit a tennis ball faster, or run 26 miles, start by putting in the work. But here's the catch: The stress needs to be just right. Too little, and you won’t see progress. Too much, and you’ll risk injury or burnout.

The Power of the Right Dose

Stress is like a dosage—too little won’t trigger adaptation, and too much will lead to injury. Think of it this way: tapping your bones won’t make them stronger. Hitting them with a hammer will break them. It’s the same with training. If you’ve been biking for years but haven’t seen any progress, maybe you’re not stressing your body enough. On the flip side, if every workout leaves you feeling wiped out or injured, you might be pushing too hard.

The goal? Progress the intensity of your training just enough to avoid injury while still making gains. It’s easier said than done, but with the right balance, your performance will keep improving.

The most elite athletes are the ones who can push their bodies to the limit without crossing into injury territory. But remember even they hit a point where more stress only leads to injury, not improvement. Most of us reach that tipping point much sooner.

The Carryover Effect: Training That Translates

Now, let’s talk about carryover. Remember, the "S" in SAID stands for specific. The body adapts to exactly what it’s exposed to. Want stronger arms? Train your arms. Want to get better at playing the piano? Hours of practice will sharpen your skill. But can playing the piano help you become better at the oboe? Maybe just a little. The principle of transfer does exist, but it’s not a one-size-fits-all.

This is crucial when thinking about how your gym training will help you in your sport. The carryover is real, but it depends on how carefully you plan your training. For example, if you’re training for golf, strengthening your obliques for rotation, loosening your hips for a better pivot, and focusing on breathing are key—but you still need to take it to the course and practice those moves!

You Said It! Now Let’s Do It!

Want to master your craft? Apply the SAID principle. Expose yourself to the right amount of stress, at the right level, and your body will adapt. The key is smart, targeted training—specific to your goals. So, are you ready to start getting better at exactly what you practice?