Strength training for beginners

In short: Beginners start with basic whole-body exercises: squats, push-ups, rows, shoulder presses and planks. Two to three sessions a week with rest days are enough.

In more detail: Compound exercises train many muscles at once and are efficient. Technique takes priority over weight.

In detail

• Sets and reps: For example 2 to 3 sets of 8 to 12 repetitions each.
• Weight: Choose so that the last repetitions are tough but clean.
• Rests: 1 to 2 minutes between sets.
• Bodyweight or equipment: Both work. Dumbbells and resistance bands suffice at home.
• Breathing: Breathe out during the effort; do not hold your breath.
• Full-body plan: Train all major muscle groups in each session (muskelaufbau-grundlagen).
• Safety: Stop with pain, ask a trainer for advice.