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Well I found this quite interesting, this is NASA's weight training split for astronaughts on the space station. I came across it here:
Worth checking the video to see the ARED they use, adjustable up to ~270kg. There's some other videos which show him bench pressing with it.
See below on why they don't use a standard split.
NASA’s training program for astronauts doesn’t follow a traditional upper/lower or push/pull/legs (PPL) split because their goals and constraints are different from typical bodybuilding or strength training programs. Here’s why they use this specific mix:
1. Space-Specific Needs
Microgravity Weakens Both Upper and Lower Body Equally:
In space, there's no "leg day" effect where walking and daily movement stimulate the lower body. The entire musculoskeletal system weakens uniformly.
A traditional upper/lower or PPL split would leave certain muscle groups undertrained on non-designated days, which is risky given their rapid muscle loss rate.
Full-Body Strength is Prioritized Over Aesthetics or Specialization:
Astronauts need strength for tasks like moving equipment, stabilizing themselves, and handling emergency situations, not just lifting heavy weights.
Their program emphasises multi-joint, functional movements that mimic real-world tasks rather than isolated hypertrophy-focused training.
2. Efficient Use of Limited Time & Recovery Considerations
Training Volume is Controlled:
In space, overloading the nervous system with too much intensity or volume could lead to fatigue without proper recovery (since muscles don’t get passive loading like on Earth).
A full-body approach ensures consistent stimulation of all muscle groups without overloading any single system.
Limited Training Time Per Session:
Astronauts have busy schedules filled with experiments, maintenance work, and mission-critical tasks.
A full-body routine ensures each session is productive, instead of waiting for a leg day or an upper-body session to roll around.
3. Bone Health & Joint Protection
High-Priority on Axial Loading (Squats, Deadlifts, Presses):
Squats and deadlifts are done multiple times per week to stress bones and prevent osteoporosis, which is a major risk in space.
PPL or upper/lower splits might not include enough frequent heavy axial loading, leading to faster bone loss.
Cable & Isometric Work for Stabilization:
In microgravity, stabilizer muscles don’t get the same passive engagement as they do on Earth.
Exercises like cable triceps, isometric mid-thigh pulls, and RDLs target stabilizers to prevent injury and maintain neuromuscular control.
4. Equipment Limitations (ARED System)
The Advanced Resistive Exercise Device (ARED) is not the same as a barbell with plates. It provides resistance but has limitations on movement variety.
The exercise selection is optimized for what works best with ARED, rather than splitting workouts traditionally.
5. Ensuring Astronauts Train Every Muscle Group Frequently
Daily or near-daily muscle engagement is crucial due to the accelerated loss of muscle mass in space.
A full-body approach ensures that no muscle group goes multiple days without stimulus, which would happen in a PPL or upper/lower split.
Conclusion: Why Not Upper/Lower or PPL?
Full-body training ensures frequent muscle activation, which is necessary in microgravity.
It optimizes bone-loading and functional strength while avoiding excessive fatigue.
It fits within time and equipment constraints, maximizing effectiveness per session.
For bodybuilding or powerlifting on Earth, a PPL or upper/lower split is great because gravity provides constant stimulation. But in space, where muscles atrophy rapidly without consistent load, a full-body approach is scientifically superior for astronaut needs.
Worth checking the video to see the ARED they use, adjustable up to ~270kg. There's some other videos which show him bench pressing with it.
See below on why they don't use a standard split.
NASA’s training program for astronauts doesn’t follow a traditional upper/lower or push/pull/legs (PPL) split because their goals and constraints are different from typical bodybuilding or strength training programs. Here’s why they use this specific mix:
1. Space-Specific Needs
Microgravity Weakens Both Upper and Lower Body Equally:
In space, there's no "leg day" effect where walking and daily movement stimulate the lower body. The entire musculoskeletal system weakens uniformly.
A traditional upper/lower or PPL split would leave certain muscle groups undertrained on non-designated days, which is risky given their rapid muscle loss rate.
Full-Body Strength is Prioritized Over Aesthetics or Specialization:
Astronauts need strength for tasks like moving equipment, stabilizing themselves, and handling emergency situations, not just lifting heavy weights.
Their program emphasises multi-joint, functional movements that mimic real-world tasks rather than isolated hypertrophy-focused training.
2. Efficient Use of Limited Time & Recovery Considerations
Training Volume is Controlled:
In space, overloading the nervous system with too much intensity or volume could lead to fatigue without proper recovery (since muscles don’t get passive loading like on Earth).
A full-body approach ensures consistent stimulation of all muscle groups without overloading any single system.
Limited Training Time Per Session:
Astronauts have busy schedules filled with experiments, maintenance work, and mission-critical tasks.
A full-body routine ensures each session is productive, instead of waiting for a leg day or an upper-body session to roll around.
3. Bone Health & Joint Protection
High-Priority on Axial Loading (Squats, Deadlifts, Presses):
Squats and deadlifts are done multiple times per week to stress bones and prevent osteoporosis, which is a major risk in space.
PPL or upper/lower splits might not include enough frequent heavy axial loading, leading to faster bone loss.
Cable & Isometric Work for Stabilization:
In microgravity, stabilizer muscles don’t get the same passive engagement as they do on Earth.
Exercises like cable triceps, isometric mid-thigh pulls, and RDLs target stabilizers to prevent injury and maintain neuromuscular control.
4. Equipment Limitations (ARED System)
The Advanced Resistive Exercise Device (ARED) is not the same as a barbell with plates. It provides resistance but has limitations on movement variety.
The exercise selection is optimized for what works best with ARED, rather than splitting workouts traditionally.
5. Ensuring Astronauts Train Every Muscle Group Frequently
Daily or near-daily muscle engagement is crucial due to the accelerated loss of muscle mass in space.
A full-body approach ensures that no muscle group goes multiple days without stimulus, which would happen in a PPL or upper/lower split.
Conclusion: Why Not Upper/Lower or PPL?
Full-body training ensures frequent muscle activation, which is necessary in microgravity.
It optimizes bone-loading and functional strength while avoiding excessive fatigue.
It fits within time and equipment constraints, maximizing effectiveness per session.
For bodybuilding or powerlifting on Earth, a PPL or upper/lower split is great because gravity provides constant stimulation. But in space, where muscles atrophy rapidly without consistent load, a full-body approach is scientifically superior for astronaut needs.
