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… WHICH TEN GOLDEN RULES GUARANTEE A SUCCESSFUL STRENGTH TRAINING ?

2. Concentration on the workout 

   Try to give consciously just your workout unit and do not be distracted.

3. Correct motion sequence

   In order to get a health-oriented and joint-gentle workout, a correct motion sequence is important for strength training. You should orientate yourself on exercise posters or books about the topic strength - especially regarding free weight training. The use of the knowledge of a sports scientist or a trainer would be optimal.
   

4. Proper breathing

   Breathe out during the stress and breathe in during recovery. You feel that the body gets relaxed during breathing out and the resistances are more easily be moved. Do not make the mistake and stop breathing during the stress. This could lead to a press stress - you get red in the face and small blood vessels get burst. Strength training also gets optimized considering breathing.

5. Sufficient hydration

   Drink, drink, drink! A necessity for endurance as well as strength training! 

   Put your drinking bottle near to your workout place.

6. Enough regeneration phases

   Provide your body and your muscles the neccesary regeneration after the strength training. Only a relaxed muscle is completely fit.

7. Workout multitude

   Demand different muscle groups. Be precise and try to exercise whole body zones, i.e. torso muscles (on the front) and subsequently torso muscles (on the back). This stimulates a balanced workout regarding stabilization and your posture.

8. Proper workout planning

   Start your workout with a warm up of about 10 minutes, i.e. with an ergometer workout. Then turn to your strength training and specialize, for instance, first on one to two exercises per muscle group. Exercise in the zones of torso (on the front and on the back), chest, back, and legs. Finish your strength training with a cool down of about 8 minutes and a precised stretching. 

9. Knowledge of action and effects

   You should be familiar with strength training and its possible effects.

10. Workout diary

    Keep a record of your workout units. Write down muscle groups, the corresponding exercises, intensity, repetitions, series and breaks. You get an overview and have a motivated and success-oriented workout.