Strength training

Strength training is the targeted exertion of the musculature with the aim of increasing performance – whether in the form of maximal strength, muscular endurance, or muscle building. While endurance sports and cardio mainly focus on the cardiovascular system, strength training focuses on the muscles' ability to overcome or sustain resistance. This resistance can take different forms, such as bodyweight exercises (e.g., pull-ups or planks) or external weights.

A typical strength training session can be described as follows: repetitions and sets are performed. Several repetitions of an exercise – about ten clean bicep curls – form a set. Several sets with short breaks in between provide a targeted training stimulus. The choice of strain and intensity (the level of effort in relation to maximum possible performance) determines the adaptation effect: few heavy repetitions mainly train maximal strength, while many repetitions with moderate weight promote muscular endurance. For muscle building, the optimal range often lies in a moderate number of repetitions with a load close to muscle failure – the classic 3x10 rule is a proven basic principle.

Compound Exercises vs. Isolation Exercises

Strength exercises can be divided into basic exercises and isolation exercises. Basic exercises, such as squats, deadlifts, bench press, shoulder press, or rowing – often referred to as the Big 5 – engage multiple muscle groups simultaneously and also challenge the core muscles. They are particularly effective because they activate a large muscle mass and improve coordination. Isolation exercises, on the other hand, focus on a single muscle or a small muscle group, such as triceps press or leg extensions, and are ideal for addressing weaknesses or burning out a muscle group after a block of basic exercises.

A crucial factor in strength training is progression. To allow muscles to grow and become stronger, the training stimulus must be increased over time – either through more weight, more repetitions, shorter rest periods, or higher movement quality. On the EISENHORN strength station, this progression can be finely controlled, as the resistance is continuously adjustable and many exercises can be performed in both controlled and explosive forms.

The Big 5 in 5 minutes

An example of structured and effective strength training is the combination of the EISENHORN strength station and the MIKE5 Training Concept. The program is based on the five functional basic movements mentioned above and is specifically tailored to the strength training station. Each training session lasts only five minutes but targets the major muscle groups – from abdominal muscles to back muscles to leg muscles. By continuously adjusting the strain on the strength training machine, both beginners and advanced users can train at an appropriate intensity.

Strength training is not only a physical but also a mental discipline. Performing exercises with proper technique helps prevent injuries and ensures that the target muscles are optimally stressed. Excessive training frequency or too high intensity without adequate recovery can lead to overtraining. Proper recovery, nutrition, and varied training stimuli are just as important for training success as the actual execution of exercises, as they affect both performance and motivation.