Do you prefer strength training at home to intense exercise in the gym? At the same time, do you fear that you are not doing this effectively enough? Actually, the opposite is true for many: two of the most important secrets of effective exercises are rest and concentration. So if you don’t have other people around you who distract you and with whom you are constantly comparing yourself, you can usually reach them better. Now we’ve already revealed some of the secrets to effective strength training at home. But we have 5 more special tips ready for you! Stay tuned!

If you have a lot of people around you in everyday life, you often prefer to be alone at home during training!

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5 secrets of effective strength training at home

Find effective exercises for your current level!

Our 5 secrets for effective strength training at home also point to the main advantages of this.



The first tip is customization. Most people enjoy going to the gym for group workouts. There, an average level is determined and everyone has to adapt to it. If you’re a beginner or intermediate, you’re not really comfortable with it. Don’t over-exercise or under-train yourself. One of the secrets to successful strength training at home is trying different exercises and finally finding one that suits your level. How do you determine what suits your level? Such exercises are on the borderline between comfort and pleasurable exertion. So your muscles must be exercised, but at the same time you must not injure yourself.

You can easily adapt plank and other exercises to your level

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Make a change regularly.

Every 4 – 6 weeks you should reassess your level and adjust the strength training exercises accordingly. Your muscles get used to any activity over time that you exercise regularly. Therefore, their efficiency is also greatly reduced in the long run. Plus, after a while, you’ll get bored of doing the same strength training at home. So switching to something new is a must. Every 4-6 weeks you should try at least a few new exercises and re-evaluate what is right for your current level.

If you train alone, you should start with light exercises. Without a trainer, the risk of overloading is much greater than usual.

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Find the right motivation for strength training

There are several possible motivations for strength training:

  • fast weight loss,
  • Achieving beautiful shape, especially on the legs, stomach and arms,
  • Strengthening your own body.

Impatience to achieve these goals often leads to overload. When it comes to strength training, this can end up being pretty bad because you could injure yourself badly. After that, you won’t be able to exercise for a long time. That takes you away from the desired goal and you certainly don’t want that, do you?

So rephrase your motivation something like this:

  • improving the work of your own muscles,
  • Strengthening of the most important muscle groups in terms of health,
  • Better mood in everyday life.

Trust us – with this motivation in mind, you will do your strength training with more enthusiasm and therefore better. As a result, you’re more likely to stick with it consistently. In this way, you will ultimately achieve the desired results from the first motivation group more reliably and keep them for a longer period of time.

Calmness, concentration and a good mood are crucial for successful training. That’s why it’s often better to do strength training at home

Strength training at home - tips and tricks



You should alternate between strength training and stretching exercises. A relaxed body retains the results of exertion longer.

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Find a suitable trainer and follow them on social networks!

Strength training involves many aspects and is not a simple matter.

It’s better to start with your own weight and then move on to various additional weights, such as kettlebells. The order of the exercises, as well as the warm-up and stretching, are of great importance. We are fortunate now that there is a plethora of free or cheap weight training programs available on the internet. You should look at several. Select those trainers who you like and who offer training at your level. You’ll find that you’ll make quick progress with this strategy. Often the trainers will give advice on how to make an exercise easier or more difficult according to your level.

Most importantly, strength training at home with a video won’t make you feel lonely. You stay in a good mood and feel more motivated.

Tip: You should also take responsibility for making some exercises easier if necessary. For example, if a type of weighted squat is performed, you could do all or part of that exercise without the extra load. You can do the push-ups with your knees on the floor. It’s generally better if you start with a simpler variation and then make it more complicated.

Find a workout on the internet that you genuinely enjoy

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Each month you should adapt your training to your current form

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Alternation between strength training at home and stretching, or yoga and Pilates!

Losing weight and getting in good shape is not only a matter of training, but also a problem of hormonal balance. This is particularly important for women. We are far too tense in everyday life and training must not reinforce this tendency. For modern people, combining exercises for relaxation is the very best. There are many effective ways you can achieve this. We give you 3 examples and on the basis of these you can develop your own approach.

  • Prolonged strength training at home with short stretches and a meditation,
  • Strength training with a focus on a specific muscle group and longer stretches,
  • Daily alternation between strength training and stretching exercises, or yoga or Pilates.

danger: When we say yoga and Pilates, we don’t mean the fitness variants, which are actually also a kind of strength training. These types of exercises should really lead to relaxation and not extra effort.

Strength training at home without other people around is like a kind of meditation

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Who is strength training at home good for?

The bottom line is that home strength training is clearly a good idea for many people. This is the best formula for people who have little time and anyway have a lot of communication in everyday life. They feel the need to give themselves a little more time at least once a day. If you’re personally looking for opportunities for more communication, you might want to consider going to the gym instead. By the way, many of the rules we just shared with you also apply there!

Stay healthy and fit!

In order to be able to carry out a healthy and efficient training at home, you have to develop a good body feeling

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Stay in good shape thanks to efficient strength training at home!

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