Strength training - Questions & Answers

Beginners in particular sometimes feel overwhelmed by the sheer mass of tips and information when entering the world of fitness, so that even around the central questions there is often more confusion than clarity. To bring a little clarity into the matter and make your start easier, we answer by far the most common questions about weight training.

Which is better for me, cardio or strength training?

This question is by far one of the most frequent inquiries fitness experts receive country after country. The cause is usually the uncertainty of the trainee as to whether the focus should first be on building muscle or reducing body fat. In practice, however, this does not matter, because you should take advantage of both strength and cardio training, because while endurance training helps you to train your cardiovascular system and burn excess fat, strength training helps you to build more muscle, which not only shapes your body, but also uses up additional energy. Of course, you should not overdo it with cardio training in the build-up phase, but it is still part of it.

If I do strength training and endurance training, which should I do first?

What you do first in your daily training routine depends entirely on what your goal is, because that's what your training should be geared towards. If you are working towards a marathon, it makes sense to do cardio training first and then work on the iron. If, on the other hand, you primarily want to gain muscle mass, the opposite approach is recommended, so that you can maximize your strength and concentration to achieve your primary goals.

How many repetitions do I have to do?

In short, the number of repetitions you should perform per exercise also depends on your goal. A low repetition count of 1-5 and a correspondingly high training weight is aimed at increasing your strength level, whereas the range of 6-12 repetitions is ideal for building muscle mass and is therefore commonly known as the hypertrophy range. Increase the number of repetitions to 13-20 and you are in a range that is increasingly aimed at improving strength endurance. Above the limit of 20 repetitions, there is hardly any significant muscle growth, but a significant improvement in muscular endurance, since the energy production is largely aerobic, i.e. with the help of oxygen. Depending on the repetition range you choose, you should also adjust the training weight.

Can I define my muscles better with a high number of repetitions?

This is a myth that has been floating around various fitness forums for a long time and is unfortunately still being pushed on many beginners. Let's get one thing straight: Defined in the kitchen and not with the help of adjusting the number of repetitions. To look defined, you need to have solid basic muscles and reduce body fat through a calorie-restricted diet. High repetition numbers, on the other hand, as already mentioned, strengthen your muscular endurance and train the cardiovascular system.

Do women get massive from strength training like men?

Basically, it can be said that muscle building is much more difficult for women than for men, because the bodies of both sexes differ significantly, especially in terms of hormonal milieu. Due to the fact that significantly less testosterone is synthesized in the female organism, even advanced female athletes will never be able to build comparable muscle mass to male athletes naturally. Even professional female strength athletes can only build and maintain their massive bodies with the help of professional coaches, strict training and nutrition plans, and the use of supplements. Unless these aspects apply to you, you don't have to worry about turning into a man through weight training.

How long should I pause between two sets?

In principle, the length of the set breaks should be based on the working weight that you used in the last set. The rule of thumb here is: the heavier the weight, the longer the rest!

• high weight / few repetitions (3-5 minutes rest)
• low weight / many repetitions (0.5-3 minutes rest)

However, you should only consider this information as a guideline, since every body is individually structured with regard to the necessary set breaks. First, experiment with the different break times that fit your training program, because in the course of this you will quickly notice which period is the best for you.