Do you want to build muscles, shape your figure, just get in really good shape? Do you do bicep curls and deep squats until every muscle begs for mercy? Excellent! But is your execution correct? Are you focused And are you still breathing?
As a beginner, in particular, you should orient yourself to a basic canon of rules and small aids so that your efforts are not wasted, you do not get hurt and the result is right in the end. We have put this information in a small FAQ.
And created the perfect combination of training and nutrition plan for you:
What do I have to consider when doing strength training?
With strength training, even the smallest things – like taking a deep breath at the right time – can significantly increase your performance and training success.
Whether you want to build muscle, get stronger or just burn a lot of calories – the following 12 tips will make all the difference:
1. How do I start strength training?
Before you get started, do an inventory. Because only those who know where he or she stand can build up the training in a meaningful way and make successes visible. A training diary in which you write down the number of repetitions, sets and weight is therefore always worthwhile. Perhaps you will even take a before photo to shine later with your amazing transformation on Insta and Co.?
Does it only work in the gym? No, of course you can also work on your strength at home. You will then do without the large multi-gyms, which often make training easier for you, but you save travel time and membership fees.
A pair of dumbbells, a barbell with various weights and ideally a weight bench are sufficient for the basic equipment of your home gym. And bodyweight training should not be underestimated: push-ups, squats and burpees are always and everywhere.
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2. What types of strength training do I need to know?
In strength training, a distinction is made between what type of strength is being trained and what the strength is used for:
- Maximum strength: The greatest possible force that you can willingly muster
- Speed force: The ability to develop a muscle impulse as quickly as possible
- Strength endurance: The fatigue resistance against long-term stress
- Explosive power: The ability to accelerate a resistance
- Reactive force: Also known as plyometry, it is the force needed to make reactive movements
- Absolute force: The absolute maximum of power is made up of the maximum power and the autonomously protected power reserve. The latter cannot be activated willingly, but is only used in exceptional situations
3. How much regeneration does the body need during strength training?
Well: enough to get stronger. Your body adapts to everything you do with it: If you challenge it through training, it also adapts to it: Your muscles grow and your strength increases, especially in the recovery phases. After that, it is more efficient than before (this is called “super compensation” in technical jargon).
You use this power for the next workout, and ideally it goes on and on. It is therefore important that you train as regularly as possible, but also take breaks. If you challenge your body only once or at irregular intervals, your performance will drop again. Means: If you train too irregularly, your performance will always lag at the same level and you will not make any progress. More here: This is how women build muscles.
4. Do I need to warm up before weight training?
Yes, you should. No matter how little time you have – always take at least (!) 2 minutes to gently wake your sleeping muscles.
Because in a cold, immobile state, your muscles are not only less efficient, but ligaments and joints are also prone to injuries. Mobility exercises prevent this and increase the range of motion. Here are the best exercises for warm-up.
5. How fast should I move the weights?
Slow, controlled movements increase the time the muscles are under tension (TUT, time under tension). So your muscles have to fight resistance longer. For most workouts, it makes sense to choose a 2-1-1 pace.
This means that the concentric movement lasts 2 seconds (with push-ups, for example, this is the way down), the eccentric movement is performed twice as fast (pushing up again into the support position) and the starting position is held for one second before you start the next repetition. How do you measure the pace? It’s simple: count!
It is best to always train with a professional training plan:
6. How do I choose the right weight for strength training?
Always choose the training weight so that you cannot manage any further repetitions after the last repetition required in the training plan. But: You should complete all required repetitions cleanly and technically flawlessly. Don’t cheat or work hard!
Even if, as I said, how much you lift is not so important: It is crucial that you regularly go beyond your usual limits. Your strength only grows when you challenge your body, and this is the only way to achieve your goals. If your body feels little or nothing, your training is too lax and has no effect. For the body, the stimulus must be noticeably higher than what it is used to.
7. Is sore muscles a good or bad sign?
You also notice good training: you work up a sweat, out of breath, your muscles burn. The sore muscles the next day is also a sign that the training stimulus was strong enough. Especially at the beginning, the sore muscles are usually particularly severe and on a scale from 1 to 5 is at least 4, if 5 means that you can barely walk.
Don’t worry, it gets better with every training session, so that after a few weeks you usually only end up with a 2. It doesn’t mean you’re doing anything wrong. Your body just adapts. But try to have a nice level 3 sore muscles once a week.
8. How long can I train with the same training plan?
The body gets used to stress relatively quickly. The same exercises over and over again are not only boring, but at some point no longer work.
Create new stimuli with new training equipment, new positions and variations in the sequence of movements in order to target as many muscle fibers as possible. After about 6 weeks with a plan, you should vary your exercise routine.
9. Does the order of the exercises in strength training matter?
No. The order of the exercises is not arbitrary. Large muscle groups such as legs, back and chest come first, followed by smaller muscles such as shoulders, arms and abdomen, which previously had to provide support as auxiliary muscles. In addition, complex exercises that use several muscles at the same time should always be trained before isolation exercises.
Important: Abdominal exercises always come at the very end, because most exercises have to stabilize the abdominal muscles. If it is already exhausted, it is more likely to lead to incorrect posture and injuries during other exercises.
10. How should I breathe during weight training?
Your breath should always flow even during strength training. Combine the movements with breathing: When you move a weight or overcome a resistance, you exhale without forcing the breath out excessively (press breathing).
When you give in to a weight or return to the starting position, you breathe in. You see: pumping is almost like yoga.
If you consider these 10 points in your strength training, you can not go much wrong and you will quickly see training results. You can do it, for sure!