Strength training at home

Every year about half of the Germans decide to do more sports. Nevertheless, most of them cannot keep their good intentions and cannot overcome their inner bastard to actually go to the gym more often. Apart from exhaustion by the everyday life also the high membership dues and particularly for corpulent humans the fear to embarrass oneself are considered as frequent reason to let training fail.

An efficient strength training is just as feasible at home. Only few devices, like for example a few dumbbells, are needed. Sometimes it is even possible to train completely with your own body weight and a few everyday objects (tables, chairs, water bottles). However, it is important to draw up a consistent plan for strength training and to stick to it if possible. The so-called Blackroll can also be used for strength training at home.

Basics Strength Training

Many beginners equate strength training with bodybuilding. But that is not correct. Strength training is a training method with which different goals can be achieved.

Strength training is primarily about developing and improving strength, often in combination with other sports. In a way, bodybuilding is a sport in its own right and aims to increase muscle mass aesthetically (to the maximum). Strength is biologically defined as the ability to overcome or counteract resistance through the muscles.

This strength is of course always dependent on various factors. These include age, gender, nutritional status, training status, muscle structure and also biomechanical conditions (such as leverage). Even under heavy exertion, we will never use all muscle fibers at the same time, but only about two thirds of the fibers.

There is a good reason for this: the remaining muscle strength is thus retained as a reserve for emergency situations. This is why people can often show significantly more power in extreme situations than would be the case in normal training. This muscle strength is divided into three types:

  • Maximum force, the greatest possible force that the athlete can use against a resistance
  • High-speed power, the force with the help of which we can set our own body, body parts or even devices in motion at high speed
  • Strength endurance, the resistance to fatigue during prolonged or repetitive loads.