Train at home – this is how strength training becomes effective 2023
There is a lot to be said for getting some dumbbells or fitness equipment and simply exercising at home. However, a few rules should be observed to ensure that performance progresses.
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The cornerstones of successful strength training
Strength training at home has many advantages. For example, a gym membership becomes redundant. In addition, there are no additional journeys, so that sport can be integrated much better into the stressful everyday life for many people.
But how can it be designed to be effective and success-oriented? It's not so much the type of strength training that matters as it is the way you do it. The following aspects are important for training success in your own four walls:
- fun factor
- warm up
- frequency and intensity
- The right amount of rest breaks
- variation in the exercises
- Nutrition as an important supplement to strength training
Fun factor – find the right training methods
Successful strength training is primarily based on continuity. Only those who train regularly will see long-term success. That's why it's important to stick with it and keep finding new motivation.
Of course, this is much easier if you have fun with it.
Anyone who has never done strength training should simply try out a few pieces of equipment in the gym and find out whether dumbbells, fitness bands or fitness equipment for muscle building suits them better. Legs, arms and chest can often be trained using different methods, so everyone should find something they like better.
Warm up muscles sufficiently
Before starting strength training, the body should be sufficiently warmed up. At home, for example, you can jump rope.
You can also warm up on a treadmill or ergometer. Ten to 15 minutes is enough. This prepares the muscles and joints for the strain, reducing the risk of injury.
frequency and intensity
Beginners don't necessarily need to engage in strength training every day. Three training sessions per week are usually sufficient to build muscle. Three sets per exercise machine is a good guideline. Six to 15 reps can be done in each set. This is a good way to build muscle. On the other hand, if you want to train your strength endurance, you will do well with 15 to 25 repetitions. One to five repetitions are recommended for more maximum strength.
With increasing performance, you can also train five or six days a week.
Then different muscle groups should be used alternately to avoid overtraining. So if the legs are on Monday, the upper body and arms can be trained on Tuesday. On Wednesday it's the turn of the legs again.
The right amount of rest breaks
Beginners who are motivated and have finally been able to bring themselves to start training often take on too much. Rest breaks are essential, especially during strength training. The same muscle group should never be trained two days in a row.
Missing rest breaks can lead to no progress in performance. Because then the muscles cannot recover sufficiently. If strength just won't improve and you get a headache, that's often a sign of overtraining. Then more breaks should definitely be scheduled. Sufficient sleep is also an important factor for successful strength training.
Variations in the exercises
From time to time the exercises should be changed. In this way, new impulses can be set and the risk of getting used to it is reduced. The same muscle group should not be trained with the same exercise for months.
However, you can also bring variation into the training by changing the intensity and number of repetitions.
Nutrition as an important supplement to strength training
The most effective strength training never reaches its full potential unless the diet is adjusted accordingly. If you want to build muscle, you have to consume enough calories and ensure that your body is optimally supplied with nutrients.
A high-fiber diet with lots of healthy proteins and whole grain products forms a good basis. The whole grain products contain a lot of carbohydrates that provide energy, while the proteins are beneficial for muscle building. Lean meat, eggs and dairy products are good sources of protein. Legumes and soy products also contain a lot of protein. You should also avoid a fatty meal shortly before strength training. It's heavy on the stomach and makes you feel sluggish.
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