How to improve my training with a genetic test?

Have you noticed that some people improve quickly in the gym while others, with the same effort, barely make any progress? The difference is not always in the discipline or in the type of training: part of the answer lies in your genes.

What is a sports genetic test

A sports genetic test analyzes variants of your DNA related to physical performance, strength, endurance, recovery and injury prevention, among others. From a simple saliva sample, hundreds of genetic markers are studied to provide a personalized report on your athletic potential.

These reports are not medical diagnoses, but rather self-knowledge tools that help you adapt your training, nutrition, and recovery routines to your genetics.

What a genetic test can reveal about your training

A genetic test can provide key information such as:

Predisposition to strength or endurance sports

Your genetics influences the predominant type of muscle fibers you have - fast or slow - and this naturally conditions what type of training you do best or in which disciplines you can progress more easily.

• Fast-twitch fibers (type II) respond better in activities that require strength, speed, or explosiveness. If you genetically have a higher percentage of these fibers, your body tends to generate power more efficiently. This gives you an advantage in sports such as sprints, weightlifting, CrossFit, HIIT, or team sports that involve sudden changes of pace.
• The slow fibers (type I) are designed to work longer without fatigue. If they predominate in you, your body is more efficient at using oxygen and maintaining steady rhythms for longer periods. This favors you in activities of resistance and backgroundas running, cycling, triathlon, swimming or any sport that requires consistency and durability.

Knowing this genetic information allows you to adjust your training plan, avoid frustration and enhance what your body is naturally predisposed to.

Risk of injury

Certain genes, such as those associated with collagen type Iare related to the elasticity of the tendons and the risk of injury to the tendons. Achilles tendon or anterior cruciate ligament.
Knowing this allows us to work on prevention: improving technique, mobility and stabilizing strength.

Aerobic capacity and recovery

The response to aerobic training and muscle recovery speed are also influenced by your genetics. Not all bodies react the same to the same volume or intensity of exercise, and part of these differences are explained by genetic variants related to inflammation, oxidative stress, cardiorespiratory capacity or muscle fiber regeneration.

Some people have variants that favor a faster recoveryThis allows them to train more frequently, tolerate more weekly volume or increase the load without easily falling into fatigue. Their body manages muscle damage better and returns to an optimal state for training sooner.

Others, on the other hand, have a predisposition to need more rest between sessions. Their muscles take longer to repair, and if they push too hard or do not respect recovery times, they may experience overtraining, stagnation and even increased risk of discomfort or injury.

Motivation, perseverance and well-being

Even factors such as motivation to exercise, the natural tendency to a sedentary lifestyle or the ease of incorporating active routines into daily life may have a genetic component. Some variants are related to a greater release of dopamine after physical activity, which makes certain people experience more "reward" and, therefore, find it easier to maintain consistency. Others, on the other hand, may be predisposed to feel less motivated or need additional stimuli to create and maintain the habit.

Knowing these predispositions allows you to design strategies of more effective adhesionsuch as choosing more stimulating activities, training accompanied, setting small and measurable goals or relying on external routines (schedules, apps, groups, etc.). Knowing what you struggle and why you struggle is a huge advantage to not give up.

Yes, genetics can point the way, but you always provide the final push. Your motivation, your decisions and your perseverance are what really transform predisposition into results.

Why use a genetic test to improve your training

1. You train smarter
   Instead of copying generic routines, you can adapt your program to your genetic characteristics.
2. Help to prevent injuries
   If you know your risk of injury, you can reinforce vulnerable areas and adjust volumes or rests.
3. Optimize time and energy
   You avoid investing months in a type of training that does not suit you.
4. Full customization
   Combined with nutritional information and recovery, you get a 360° view of your body.

How to apply the results in your training

Adapt your training

• Predisposition to force: prioritizes explosive training, high loads and short sessions.
• Predisposition to resistance: focus on background, volume and rhythm control.
• Slow recovery: add more rest or regenerative work (massage, stretching, sleep).
• Risk of injury: includes specific strengthening routines and preventive technique.

Adjusts nutrition and recovery

Genes also influence how you metabolize vitamins and macronutrients. Combining the sports report with the genetic nutrition further enhances the results.

Review and evolve

Your genetics don't change, but your fitness does. Review your progress and update your training plan based on your results and goals.

When does it make sense to have a sports genetic test?

• If you train regularly and want to improve performance.
• If you have suffered repeated injuries or want to prevent them.
• If you are struggling to make progress and are looking to understand your body.
• If you are looking for getting started in the sport with an effective approach and want to know what type of training is right for you.

Limitations and considerations

• Predisposition ≠ destinationGenes indicate potentials, not certainties.
• Responsible interpretationThe results should be used as a guide, not as a medical diagnosis.
• Privacy:Choose companies that comply with European regulations (GDPR). At ADNTRO, for example, only you have access to your data and it is not shared with third parties.
• Complementaritygenetic information along with the advice of a trainer or health professional.

Practical examples

• Maria, amateur runnerdiscovers that he is predisposed to slow fibers and has good aerobic capacity. Adjusts his plan towards more volume and longer sessions → improves his half marathon performance.
• Carlos, soccer playerhas a high risk of injury to the Achilles tendon. Add strengthening exercises and technique → reduces discomfort and prevents relapses.
• Lucia, crossfitterdiscover slow recovery. Adjust your schedule → more active rest and less overload, achieving better results.

How to choose a good sports genetic test

• Scientific rigorusing extensive databases and peer-reviewed studies (ADNTRO uses sources such as UK Biobank).
• TransparencyThe following table shows the genes analyzed and their scientific support.
• Privacy:GDPR compliance and encrypted data.
• Practical interpretationto provide clear reports, not just genetic data.
• Innovationat ADNTRO we have GeneAIan artificial intelligence specifically designed for help you interpret your genetic results in a simple and practical way. Not only does he explain what each variant or predisposition means, but you can also ask him any question about your report, your habits, your goals or how to adapt the genetic information to your daily life.

How much does a sports genetic test cost?

The price of a sports genetic test can vary greatly depending on the depth of the analysis, the technology used and the additional services included. At ADNTRO, for example, we include sport results in two of our kits: the Basic and the Premium.both with detailed information on muscle fibers, recovery, injury risk, predisposition to strength or endurance sports and much more. This way, you can choose the level of analysis that best suits your goals and budget.

With a sports genetic test you can learn how your DNA influences your performance, recovery, predisposition to injury or aerobic capacity. This information is key to personalize training and optimize resultsThis is something that is already used by elite athletes and is now available to everyone.

Remember that your DNA does not determine your sporting destiny, but it does offer you a map that helps you make smarter decisions.