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How LEPR Gene Variants Affect Your Response to Resistance Training

Resistance training builds strength, muscle tone, and endurance, but individual results vary. One reason is genetics. The LEPR gene influences how the hormone leptin works in the body and can affect how you gain muscle and lose fat during strength training. This article explains what common LEPR variants mean for your training response and offers practical diet, supplement, and lifestyle recommendations you can use to maximize results. PlexusDx does not provide medical advice. This information is educational only. Always consult your healthcare provider before making changes to your exercise, diet, or supplement routine.

What LEPR Does and Why It Matters for Training

Leptin is a hormone produced by fat cells that helps regulate appetite, energy balance, and many metabolic processes. The LEPR gene encodes the leptin receptor, which allows cells to respond to leptin signals. Differences in LEPR can influence how effectively leptin communicates, and that in turn can affect energy use, appetite, and how muscle and fat respond to exercise.

General Strategies That Help Everyone

Regardless of your LEPR genotype, the following habits support muscle growth, fat loss, and recovery:

  • Progressive resistance training: Aim for 2 to 4 strength sessions weekly, focusing on multi joint exercises and slowly increasing load or volume over time.
  • Adequate protein: Consume 1.2 to 2.0 grams of protein per kilogram of body weight per day depending on your training intensity and goals. Distribute protein across meals with a substantial serving post workout.
  • Energy balance: To build muscle, eat in a modest calorie surplus. To lose fat while preserving muscle, use a moderate calorie deficit and prioritize protein and strength training.
  • Sleep and recovery: Aim for 7 to 9 hours of quality sleep nightly and include rest or active recovery days to allow muscle repair.
  • Consistent progressive overload and periodization: Rotate intensity, volume, and exercise selection to avoid plateaus and reduce injury risk.
  • Hydration and micronutrients: Stay hydrated and eat a varied diet to meet vitamin and mineral needs that support performance and recovery.

Diet, Supplements, and Tests Worth Considering

These options may support muscle function, recovery, and body composition. Discuss with your healthcare provider before starting supplements or tests.

  • High quality protein sources: Lean meats, poultry, fish, eggs, dairy, legumes, tofu, tempeh, and protein powders as needed to reach protein targets.
  • Omega 3 fatty acids: Fish oil or algae oil can support recovery and reduce exercise induced inflammation.
  • Vitamin D: Maintain adequate vitamin D status for muscle function. Check serum 25 OH vitamin D and supplement if levels are low.
  • Creatine monohydrate: Safe and effective for increasing strength and lean mass when combined with resistance training.
  • Vitamin and mineral screen: Consider periodic checks of vitamin D, iron ferritin, and basic metabolic markers to rule out deficiencies that impair performance.
  • Protein timing: Aim for 20 to 40 grams of protein within a few hours after workouts to support muscle protein synthesis.
  • Anti inflammatory diet patterns: Emphasize whole foods, vegetables, fruits, whole grains, healthy fats, and limit excessive processed foods and sugars.

Genetic Interpretation: LEPR rs1137101

The rs1137101 variant in LEPR can appear as GG, AG, or AA. Below are clear, genotype specific interpretations and practical recommendations. Use the accordion sections to expand the interpretation that matches your genotype.

2 effect alleles (GG): Greater muscle and fat volume changes

What this means

If you have the GG genotype, you carry two copies of the effect allele associated with larger changes in muscle and fat volume in response to resistance training. Practically this can mean more pronounced muscle growth and greater shifts in body composition when you follow a structured strength program.

Training strategies

  • Leverage your responsiveness with consistent progressive resistance training 3 to 5 times per week.
  • Include compound lifts like squats, deadlifts, presses, and rows to maximize hypertrophy and metabolic effect.
  • Use a mixture of moderate to heavy loads (6 to 12 rep ranges) and include occasional higher rep sets to build muscle endurance.

Diet and recovery

  • Prioritize protein intake toward the higher end (1.6 to 2.0 g/kg/day) to support robust muscle growth.
  • Ensure adequate calories to fuel gains. If your goal is fat loss, adopt a moderate deficit while keeping protein high to preserve muscle.
  • Focus on sleep and active recovery to let muscles rebuild after intense sessions.

Supplements and tests

  • Consider creatine monohydrate for additional strength and lean mass gains.
  • Omega 3 and vitamin D may help with recovery and muscle function.
  • Check vitamin D and iron if you experience low energy or poor recovery.
1 effect allele (AG): Moderate improvements in muscle and fat loss

What this means

If you have the AG genotype, you carry one copy of the effect allele and are likely to see moderate improvements in muscle volume and fat loss with resistance training. Your response is typically better than average but may be less dramatic than the GG pattern.

Training strategies

  • Engage in a structured resistance program 2 to 4 times weekly that includes progressive overload.
  • Blend strength focused sets (4 to 8 reps) with hypertrophy sets (8 to 15 reps) to stimulate both strength and size gains.
  • Include recovery modalities such as foam rolling, mobility work, and periodic deload weeks to reduce injury risk.

Diet and recovery

  • Target 1.4 to 1.8 g/kg/day of protein depending on training load and goals.
  • Balance calories to align with goals: modest surplus for muscle gain, modest deficit for fat loss while prioritizing protein.
  • Aim for consistent sleep and stress management to support training adaptations.

Supplements and tests

  • Omega 3 and vitamin D can support muscle recovery and function.
  • Consider creatine if you want additional strength and hypertrophy benefits.
  • Monitor vitamin D levels and address deficiencies with your provider.
0 effect alleles (AA): Typical response to resistance training

What this means

If you have the AA genotype, you carry two copies of the non effect allele and are likely to show an average response to resistance training. This does not limit your potential. With the right program and nutrition you can achieve strong progress in muscle and body composition.

Training strategies

  • Follow a consistent, progressive program 2 to 4 times per week focused on compound movements and progressive overload.
  • Vary rep ranges and training tempo to stimulate growth and keep progress steady.
  • Include conditioning and mobility work to support overall fitness and recovery.

Diet and recovery

  • Aim for 1.2 to 1.8 g/kg/day of protein depending on goals and activity level.
  • Use targeted calorie strategies to gain muscle or lose fat while protecting lean mass.
  • Prioritize sleep, hydration, and periods of planned rest.

Supplements and tests

  • Omega 3 and vitamin D may help support recovery and muscle function.
  • Creatine is an option for boosting strength and lean mass gains.
  • Periodic blood testing for vitamin D and iron can be useful if progress stalls or fatigue is present.

Final Notes and Safety Reminder

Genetic results describe tendencies, not guarantees. Many factors determine training outcomes including diet, sleep, stress, training quality, and other genes. Use this information to personalize your approach, but consult your healthcare provider or a qualified fitness professional to design a safe plan tailored to your health and goals. PlexusDx does not provide medical advice. Always talk with your healthcare provider before making changes to exercise, diet, or supplement routines.