Stronger for the Long Haul: What NASA, Pro Sports, and Neuro Rehab Teach Us About Training, Aging, and Human Potential
When Blakley and I walked back onto the campus of the University of Houston–Clear Lake — our alma mater — I had no idea we were about to step into one of the most impressive human performance environments in the country. Three different labs. Force plates. Neuro testing technology. Rehab harness systems. Specialized equipment for bone, muscle, and brain research.
And at the center of it all:
Dr. Bill Ammonette — professor, strength scientist, former Houston Rockets and Chinese National Basketball Team strength coach, and former NASA exercise physiologist.
Bill has spent his career bridging two worlds that most people never see overlap:
Elite performance science and Evidence-based training for the everyday person.
This interview goes deep into training, muscle physiology, aging, dementia, bone health, exercise selection, resilience, and why never giving up is more than just motivational fluff — it’s biology.
Below is a full breakdown of the most important topics we covered.
Why Muscle Protein Synthesis Isn’t Just About Soreness
We started with a question from one of our clients: “If soreness feels the same after heavy lifting, high-volume hypertrophy work, or endurance training… why are the training outcomes so different?”
Dr. Ammonette broke it down:
Soreness ≠ Hypertrophy
Soreness is not what makes muscle grow. It’s simply a side effect of:
Mechanical tension
Metabolic stress
Tissue disruption
Vasodilation
Volume & intensity
Hypertrophy is more like a “blend” of overlapping mechanisms — and each type of training emphasizes different ones.
Strength vs. Hypertrophy vs. Endurance: It’s a Spectrum
Most people think training fits into clean categories:
“Today is hypertrophy.”
“Today is strength.”
“Today is endurance.”
In reality, each style produces some overlap:
Strength training still produces hypertrophy
Hypertrophy training still builds strength
Endurance training still activates muscle protein synthesis
It’s not whether MPS happens — it’s how much and through what mechanism.
Heavy Loads vs. Light Loads: A Surprising Research Study
Bill referenced research showing equal muscle protein synthesis when comparing:
Heavy lifting vs. Very high-rep, lighter-load sets taken to failure
This is why the bigger picture matters — hormones, mechanical tension, neural recruitment, systemic fatigue, and recovery all determine the long-term outcome.
What NASA Taught Him About Aging, Bone Loss, and Human Physiology
One of the most fascinating parts of Bill’s career is his time at NASA.
Spaceflight = Accelerated Aging
Microgravity causes:
Rapid bone loss
Muscle atrophy
Neuromuscular decline
Reduced cardiovascular capacity
In other words… The biology of spaceflight mirrors the biology of aging.
Studying astronauts gave Bill insight into how quickly the body declines in the absence of:
Mechanical loading
Resistance training
Gravity
Impact
Force production
One of the wildest studies he shared involved bed rest subjects losing bone everywhere except the arm they leaned on to eat — simply from pressure against the mattress.
Even tiny amounts of load matter.
Astronaut Training = Minimum Effective Dose for Survival
When planning training for space, NASA asks:
If the capsule landed and the astronaut needed to escape, could they physically do it?
Do they have enough strength and endurance to perform tasks once they land on the moon or Mars?
Sound familiar?
It’s the same question older adults face every day:
Do you have enough strength to live independently, recover from setbacks, or avoid injuries?
How His Experience in Pro Sports Shaped His Approach to Training
Before NASA, Bill worked as a strength coach for:
The Houston Rockets
The Chinese National Basketball Team
Professional athletes across multiple sports
Back then, “sport science” barely existed. Teams weren’t using:
Force plates
Load tracking
GPS
Programming based on data
Today, that’s the norm — and he was ahead of it by 20 years.
What makes athletes and everyday people more similar than we think?
Bill said something powerful:
“The programs for everyday adults now look more and more like the programs for elite athletes.”
Not because everyone needs elite programming, but because the foundational human biology is identical.
Gravity is the same. Muscle physiology is the same.
Adaptation is the same.
Disuse is the same.
The gap between “athlete training” and “regular-person training” is smaller than ever.
How to Predict Athletic Potential in Kids (Two Simple Tests)
If Dr. Ammonette had to identify athletic potential in children using only two tests, he’d choose:
Vertical jump height
Isometric mid-thigh pull (peak force and rate of force development)
Both reflect:
Neuromuscular efficiency
Fiber recruitment
Explosive potential
Overall strength ceiling
And yes — recruiting athletes this way is common around the world.
The Best Way for Busy Adults to Train: 30–40 Minutes, 3 Days/Week
Most of our clients don’t have hours a day to train. So I asked Bill directly:
What should someone do with 30–40 minutes per session, three times a week?
His answer was beautifully simple:
1. Train the Fundamental Patterns
Squat
Hinge
Push (vertical & horizontal)
Pull (vertical & horizontal)
Add rotation/twisting when possible
Because these are the patterns we rely on in daily life — and the ones where injuries occur.
2. Use the Right Intensity
Intensity drives adaptation.
People fear it, but it’s the missing ingredient in most programs.
3. Add Short, Hard Interval Training
Not long cardio sessions — just short metabolic bursts.
Your heart, lungs, mitochondria, and brain all benefit.
If you could only do two exercises?
Bill said:
“Squat and do pull-ups.”
Massive payoff.
Why Exercise Intensity Matters More Than Most People Realize
We talked about how many people have worked out before… but not many have truly trained with appropriate relative intensity.
Strength unlocks:
Confidence
Independence
Longevity
Physical resilience
Better body composition
Better hormonal control
Improved brain health
And many people don’t know what they’re capable of until a coach pushes them into that zone safely.
Bill shared that even 70- and 80-year-olds experience a surge of confidence when they realize what they can do.
One of his favorite lines:
“When you’re new, bending over to tie your shoes makes you stronger.”
It’s never too late to begin.
New Research: Exercise, Dementia, and Brain Health
This is one of the most exciting areas of Bill’s work.
At UHCL, he now leads the PAM Health Neuro Rehabilitation and Motor Performance Lab, studying how exercise + nutrition influence:
Dementia
Cognitive decline
Parkinson’s disease
Stroke recovery
Brain blood flow
Neuroprotection
Why Exercise Helps the Brain
Exercise increases blood flow to the brain, which:
Increases BDNF (brain-derived neurotrophic factor)
Supports neuroplasticity
Improves metabolic health (strongly linked to dementia risk)
Helps repair or protect neurons after injury
Improves cognitive resilience
Bill explained how concussion treatment has already changed:
We used to prescribe rest and darkness.
Now we know that exercise speeds recovery.
Movement heals.
Arthritis, Fear, Doctors, and the Nocebo Effect
A surprising part of our conversation:
Bill sees more exercise fear in older adults today than he did 20 years ago.
Many come in saying their doctor told them:
“You shouldn’t squat.”
“You have arthritis — avoid lifting.”
“Your knees are bad.”
“Don’t deadlift after 40.”
But these statements are often:
Misguided
Oversimplified
Not evidence-based
And worst of all… They plant fear.
Strength training doesn’t damage joints — it’s how you rebuild them.
Load — applied appropriately — is medicine.
Why Having a Reserve of Strength, Muscle, and Function Matters
Bill made an important distinction:
There’s minimum effective dose, and then there’s building a reserve.
Reserves protect you when:
You get sick
You’re immobilized
You undergo surgery
You have a setback
Life gets chaotic
The stronger you are before those things happen, the easier it is to recover.
People who are barely keeping up often fall off a cliff when something goes wrong.
Strength training prevents that cliff.
The Human Spirit: Why “Never Give Up” Is Physiology, Not Motivation
One of the most powerful stories Bill shared was about Sean Carter, a man who suffered a severe traumatic brain injury 20 years ago and was not expected to live, much less move.
Today, despite profound motor challenges and being nonverbal, Sean:
Works out every day
Trains in the UHCL harness system three times a week
Refuses to quit
Inspires the entire campus
Bill said:
“If Sean can keep hope, we can all keep hope.”
His message: Whether it’s dementia, arthritis, an injury, or just fear… there is always a path forward.
Final Thoughts: Stronger Bodies, Stronger Brains, Stronger Lives
My biggest takeaway from this conversation with Dr. Ammonette is simple:
Strength is not just about muscle — it’s about capability, resilience, brain health, and how long you get to stay independent in your own life.
The same science that keeps astronauts safe…
the same training that prepares NBA athletes…
the same neuro research used for dementia patients…
…it all points in the same direction:
Move often.
Lift heavy (for you).
Train hard.
Build capacity.
Protect your brain.
Don’t give up.
If you're a beginner, you’ve got more potential than you realize.
If you’re older, you’re nowhere near done adapting.
If you’re inconsistent, you don’t need perfection — you need momentum.
And if you want help doing this the right way, we’re here.
You can watch the full episode on YouTube HERE, or check it out on Apple Podcasts, or Spotify.
If you’d like to work 1:1 with us to build strength and a reserve of health and fitness, you can apply for coaching by clicking the yellow button below.
Jonathan
