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A muscular body not only looks good - the muscles also support our skeleton, protect us from back pain, for example, and play a key role in the metabolism and thus also in the burning of fat.
A strengthened musculoskeletal system is therefore important for everyone to lead an active life.
Instead of tying yourself to a fitness studio with a monthly membership, you can also do strength training at home - with enough space with the appropriate equipment or with simple means to save space.
Below, we'll show you the best ways to do muscle building workouts at home.
Fitness station: for varied training
With a fitness station like the one from AsVIVA *, the entire body can be brought into shape.
The multi-gym for at home offers 50 exercise options with butterfly, bench press, leg curl, neck pull, back pull, leg curl or rowing as well as numerous other training devices - further fitness equipment is thus almost superfluous.
Practical: The material used is also particularly easy to care for and durable thanks to the hard-wearing upholstery.
Thanks to the robust steel construction, training in the fitness station is also safe.
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Exercise bike
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If you have a little less space available, a smaller multi-gym might be enough.
Training equipment such as the power tower from ISE * can be used as a dip station, for pull-ups and push-ups.
The padded arm and back rests prevent fatigue and injuries during training.
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Exercise bike
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Power Rack: Heavy strength training with weights
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If you prefer heavy weight training, a power rack is a good purchase.
The rack for barbells offers security - if the weight can no longer be lifted, you can place it on the device and avoid serious injuries such as a broken sternum.
In addition to the height-adjustable safety rest, steel cage constructions such as those from TecTake * also offer a pull-up bar and a lat pulldown for exercising the back, shoulder, stomach, biceps and triceps.
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Exercise bike
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Dumbbell Training At Home: The Easy Way To Build Muscles
Of course, muscle building can also be carried out without large equipment - dumbbells are ideal for this, which can strengthen certain muscle groups or, in combination with other exercises, enable comprehensive training.
A two-piece set of dumbbells (for example the affordable weights from Fitness-Mad *) with a selectable weight should not be missing for strength training.
We also recommend dumbbells that can be used as both dumbbells and barbells.
These include, for example, the 2-in-1 weights from CCLIFE *, which can be converted thanks to a practical screw system.
The set also includes: 2.5, 1.25 and 1 kilogram weight discs with a filling of ferrous sand and cement.
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Weights
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Weights
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By the way: All of the devices mentioned here are also good strength training for women who want to strengthen their muscles at home.
Muscle training at home: exercises with guaranteed success
In order to avoid injuries and incorrect posture, especially at the beginning of the training, it is advisable to seek advice from a fitness expert despite everything.
They can explain how complex muscle building exercises should be performed.
Because not infrequently at the beginning a relieving posture is assumed due to insufficient strength, which can lead to problems.
The handling of large fitness equipment also needs to be learned - in a studio you can therefore also get advice on how to use it correctly.
Light muscle training at home, on the other hand, includes exercises such as squats, which can also be performed with dumbbells or a kettlebell * to increase the intensity.
Try three sets of ten to 15 repetitions each, keeping your back as straight as possible.
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Kettlebell
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But also lunges, i.e. a big step forward in which the back knee rests just above the floor, can be performed with dumbbells.
Performed alternately, the exercise is ideal for exercising thighs and buttocks.
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Pushups are also an effective and simple exercise to activate both the muscles in the arms and the core - i.e. the stabilizing core of the body.
Use flattened dumbbells or special push-up handles * to protect your wrists.
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Fitness help
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This article was first published in January 2020.