Weight training – it sounds like sweat and sore muscles, doesn't it? But don't worry, there's so much more to it than that!
Weight training is not only the key to more muscle mass, but also to a fitter and healthier life. It helps you to cope with everyday life more easily, to improve your posture and to boost your self-confidence.
If you're ready to bring a little power into your everyday life, we'll tell you in this article how you can effectively build up strength!
Why is strength so important?
Good question! In fact, strength is not just something for bodybuilders or competitive athletes – it is essential for all of us.
Here are a few reasons why strength training is so important:
Health benefits: Strength training strengthens your muscles, bones and joints, which significantly reduces the risk of injury and diseases such as osteoporosis as you age. It also improves cardiovascular health and helps to keep your metabolism going.
Better coping with everyday life: Strong muscles make everyday tasks such as lifting heavy objects, climbing stairs or even playing with your children easier. You will notice that many things suddenly become easier for you.
Greater self-confidence: With every progress in training, not only does your muscle strength grow, but also your self-confidence. It's a great feeling to see yourself getting stronger and feeling better physically.
Prevention of injuries: Well-trained muscles stabilize your joints and improve your posture, which helps to prevent injuries - whether in everyday life or during sport.
In short, strength training is not only good for your body, but also for your mind. It helps you to go through life healthier, stronger and more self-confident. Who wouldn't want to get started right away?
How do I start to build up strength?
Ok, now you know why strength is important. Now, of course, you also want to know how to get stronger.
Start with the basic exercises
The basis of your strength training should be multi-joint exercises that target several muscle groups simultaneously. These include
Squats: trains legs, buttocks and lower back.
Deadlift: Strengthens the entire back body, especially the back and legs.
Bench press: Focuses on chest, shoulders and triceps.
Pull-ups: Ideal for the back and arms.
These exercises are effective because they work large muscle groups and therefore enable greater strength development.
Choose the right weight
Start with a weight that you can move cleanly and in a controlled manner for 8-12 repetitions. The weight should be challenging, but not so heavy that you lose technique. Once you can do 12 reps easily, increase the weight by 5-10%.
Training frequency and volume
For starters, 3-4 training sessions per week are ideal. Split up your training:
Full body workout: 2-3 times a week if you have little time or are a beginner.
Split training: Split your upper and lower body on different days if you train several times a week.
Each exercise should be performed in 3-4 sets of 8-12 repetitions.
Boost yourself with progressive overload
Progressive overload is the core of strength building. Continuously increase the training volume (weight, repetitions or sets) or improve the exercise execution to keep challenging your muscles and stimulate growth.
Plan for regeneration
After intensive training sessions, give yourself a 48-hour break for the muscle groups that have been used. This promotes recovery and muscle growth. Spread out your training sessions so that each muscle group has enough time to recover.
Check technology
Performing the exercises correctly is crucial. Make sure that your movements are clean and controlled. If necessary, ask a trainer to correct you or film yourself for self-monitoring.
These steps will give you a solid foundation for building strength. Focusing on basic exercises, choosing the right weights and structured training planning are crucial to getting stronger efficiently and safely.
What do I need to build up strength?
Don't worry, you don't have to put an entire gym in your basement. But a few basic things are important to build strength effectively.
The right equipment
If you want to train at home, a few basics are enough:
Dumbbells or kettlebells: Flexible to use and perfect for many exercises. With a few dumbbells in different weight classes, you can do almost any exercise that you would do in the gym. Kettlebells offer a dynamic alternative and are particularly suitable for functional exercises that challenge your whole body.
A mat: for comfort and protection during floor exercises. A good training mat not only offers you comfort during floor exercises such as planks or sit-ups, but also protects your joints from hard floors.
A resistance band: ideal for adding intensity to exercises. Resistance bands are versatile and space-saving. You can use them to modify many exercises and make them more intense, e.g. squats or shoulder presses.
Barbell and weight plates: For more ambitious workouts. If you want to take the next step, a barbell is a great investment. With weight plates, you can customize the intensity of your exercises and train all major muscle groups.
And if you go to the gym, you have everything you need - from the power rack to the leg press.
Nutrition – your secret weapon
Not to forget: Your food plays a big role. Without the right diet, it will be difficult to build muscle.
Here are a few basics you should pay attention to:
Eat plenty of protein: Protein is the building material for your muscles. It is essential for muscle repair and muscle building. The aim is to eat enough protein every day - ideally 1.6 to 2.2 grams of protein per kilogram of body weight. Good sources are chicken, tofu, fish, eggs, pulses and dairy products.
Calorie surplus: You need a few extra calories to build new muscles. But be careful: this doesn't mean you should stuff yourself with junk food. Focus on nutrient-rich foods such as whole grains, fruit, vegetables, healthy fats (e.g. avocados, nuts) and high-quality carbohydrates (e.g. sweet potatoes, quinoa). Your goal should be a moderate calorie surplus to build muscle without putting on unnecessary fat.
Timing of meals: When you eat can also play a role. It is beneficial to eat a protein-rich meal after training to support muscle recovery. Make sure you eat regularly throughout the day to provide your body with the nutrients it needs.
Strength building training plan for one week
Here's a sample training plan for a week to help you get off to a good start.
Monday: Upper body (push)
Bench press: 3 sets of 8 repetitions
Shoulder press: 3 sets of 10 repetitions
Tricep press: 3 sets of 12 repetitions
This day focuses on all the muscles that are responsible for pressing. Make sure you choose the weights so that you can still perform the last repetition cleanly.
Tuesday: Lower body
Squats: 3 sets of 8 repetitions
Deadlift: 3 sets of 6 repetitions
Calf raises: 3 sets of 15 repetitions
On lower body day, the focus is on the large muscle groups in the legs. Squats and deadlifts are basic exercises that target the entire lower half of the body. Calf raises help to strengthen the often neglected calves.
Wednesday: Day off
Give your body a break! Rest is just as important as the training itself. On rest days, your muscles regenerate and grow back stronger. You can use these days to stretch or do a light yoga session to stay flexible.
Thursday: Upper body (Pull)
Pull-ups: 3 sets of 8 repetitions (or as many as you can manage)
Barbell rowing: 3 sets of 8 repetitions
Bicep curls: 3 sets of 10 repetitions
On pull-up day, you mainly train your back muscles and biceps. Pull-ups are challenging but extremely effective. If they are still too difficult for you, you can do assisted pull-ups or use a machine.
Friday: Lower body
Lunges: 3 sets of 10 repetitions per leg
Leg press: 3 sets of 8 repetitions
Romanian deadlift: 3 sets of 10 repetitions
The second lower body day adds variety to your workout. Lunges are great for balance and strengthening both legs evenly. The leg press and Romanian deadlift focus on the posterior chain and lower back.
Saturday and Sunday: Regeneration
At the weekend, you should either rest completely or incorporate a light activity such as walking or yoga. Your body will thank you! These days are perfect for preparing your body for the coming training week and ensuring that you start the next session refreshed and full of energy.
Start your journey to more power
Now you know all the important basics to get off to a successful start with strength training.
Whether you are just starting out or want to optimize your training - with the right exercises, the right technique and a little patience, you will soon see the first signs of progress.
Remember that building strength is a process that takes time and consistency. Concentrate on clean execution, progressive increases and, above all, sufficient recovery.
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