Strength training: Definition, disciplines & advantages and disadvantages
Strength training is one of the most popular forms of exercise worldwide – and for good reason. Whether in the gym, outdoors, or at home, strength training not only strengthens muscles but also improves health and well-being. But what exactly is strength training, what disciplines are there, and what are their advantages and disadvantages?
What is strength training?
Strength training encompasses all athletic activities that specifically aim to build and train muscle strength. The goal is to strengthen muscles, increase performance, and shape the body to be more efficient and aesthetically pleasing. Strength training can be performed using external resistance (e.g., weights or machines) or with one's own body weight .
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Different types of strength training
Strength training is versatile and covers different approaches and goals:
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Bodybuilding
Focus on muscle building and aesthetics. Training is mostly geared towards volume, isolation exercises, and hypertrophy. -
Powerlifting
The goal is maximum strength in the basic exercises of squat, bench press, and deadlift . Here, it's less about appearance and more about raw strength. -
Olympic weightlifting
Disciplines: Snatch and Clean & Jerk . This sport combines strength, technique, flexibility, and explosiveness. -
Strongman training
Strength in everyday and unusual movements – from flipping tires to carrying heavy objects to pulling trucks. -
Calisthenics/bodyweight training
Training using your own body weight. Typical exercises include pull-ups, dips, push-ups, and advanced moves such as the muscle-up or the human flag.Discover high-quality devices >
Advantages and disadvantages of different strength sports
| weightlifting | Advantages | Disadvantages |
|---|---|---|
| Bodybuilding | - Targeted muscle building - Aesthetic results - Flexible training design |
- Monotonous isolation exercises - Risk of injury due to overloading - Focus often on appearance rather than function |
| Powerlifting | - Significant strength gains in basic exercises - Clear progress measurement - Building solid muscle mass |
- High strain on joints & back - One-sided movement patterns - Little focus on mobility |
| Weightlifting | - Promotes strength, explosiveness & agility - Holistic training |
- Sophisticated technology - High risk of injury if mistakes are made - Requires special equipment |
| Strongman | - Everyday strength - Very varied - Whole-body exertion |
- Extremely high loads - Requires a lot of space & special equipment - Higher risk of injury |
| Calisthenics/bodyweight training | - Possible anywhere, without equipment - Functional: Strength, coordination & flexibility - Gentle on joints - Adaptable for every level |
- Limited progression in muscle growth - Requires patience and technique for difficult exercises |
What should you pay attention to when strength training?
For strength training to be effective and safe, technique, planning, and recovery play a crucial role. The most important points are:
1. Clean technique before weight-
Incorrect movements can lead to injuries, even with light weights.
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Basic exercises such as squats, deadlifts or bench presses should first be learned with proper technique.
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Muscles only grow when they are regularly challenged.
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Increase intensity, weight, or repetitions gradually to avoid overexertion.
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Adapt your training to your goals (muscle building, strength increase, fitness, athleticism).
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A balanced combination of basic exercises and supplementary exercises.
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A 5-10 minute warm-up prepares muscles, joints and the cardiovascular system.
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Mobility exercises improve flexibility and prevent injuries.
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Muscles grow during the recovery phase, not during training.
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Plan for sufficient sleep (7-9 hours) and rest days.
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A protein-rich diet supports muscle growth.
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Drink enough fluids, especially during intense workouts.
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Pain is a warning signal – do not ignore it.
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Learn to distinguish between "good muscle soreness" and overexertion.
The role of strength endurance in strength training
Besides maximum strength and muscle growth, muscular endurance also plays a crucial role. It describes the ability to perform repeated feats of strength over a longer period without the muscles fatigued prematurely.
Why is strength endurance important?
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Everyday usability : Carrying groceries, climbing stairs or physical work become easier.
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Athletic performance : In many sports (e.g., football, martial arts, rowing), strength endurance is at least as important as maximum strength.
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Foundation for muscle building : A good level of strength endurance enables more intensive training and higher training volume.
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Health & Fitness : Improved cardiovascular resilience and more energy in everyday life.
Typical training methods for strength endurance
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Repetition range : 12–25 repetitions per set
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Intensity : 40–60% of maximum weight
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Breaks : Short (30–90 seconds) to deliberately promote fatigue
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Exercises : Both classic strength exercises (e.g., squats, bench press, pull-ups) as well as functional full-body exercises and calisthenics.
Benefits of strength endurance training
✅ Increased resilience in everyday life and sports
✅ Improved recovery between intense training sessions
✅ Reduced risk of injury due to more stable muscles
✅ Supports fat burning and cardiovascular health
Training plan: Strength training using your own body weight (for beginners, at home)
👉 Training frequency: 2–3 times per week (e.g. Mon – Wed – Fri)
👉 Duration: approx. 30–40 minutes
👉 Equipment: Mat or towel, possibly a sturdy chair
Warm-up (5–7 minutes)
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Jumping Jacks – 2 min.
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Arm circles & shoulder circles – 1 min.
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Light squats – 2x15
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Dynamic stretching (e.g., lunge with rotation)
Main part (full body workout)
| Exercise | Sentences | Repetitions/Time | Target muscles |
|---|---|---|---|
| Squats | 3 | 12–15 | Legs, buttocks |
| Push-ups (possibly on knees) | 3 | 8–12 | Chest, arms, shoulders |
| Glute Bridge (hip raise on the floor) | 3 | 12–15 | Buttocks, back of thighs |
| Plank (forearm support) | 3 | 20–40 seconds | Hull, Core |
| Superman (prone position, raise arms & legs) | 3 | 12–15 | Back, core |
| Chair dips | 3 | 8–12 | Triceps, shoulders |
Cool-down (5 minutes)
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Thigh stretch (front & back)
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Chest stretch (arms against the wall)
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Cat-cow position on all fours for the back
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Deep breathing exercises
Tips for beginners
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Technique is more important than repetitions! Fewer repetitions are better, but clean ones.
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Progression: Each week add 1-2 repetitions or increase the plank hold time.
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Breaks: 60–90 seconds between sets.
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Adaptation: If an exercise is too difficult → simplify it (e.g., push-ups against a wall).
FITNESS KIT & Strength Training
Strength training isn't just about weights and gyms – more and more people are turning to functional training using their own body weight. Calisthenics, in particular, is enjoying great popularity because it combines strength, coordination, and flexibility, and can be done almost anywhere.
To ensure your training is effective, safe and varied, FITNESSKIT provides the right equipment:
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Dip bars for dips, L-sits or knee raises
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Parallettes for push-ups, handstand exercises and static holding exercises
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Pull-up bars for indoor and outdoor workouts
All FITNESSKIT products are designed for stability, durability, and practicality – so you can fully concentrate on your workout. Whether at home, in the park, or at the gym: with the right equipment, your calisthenics training will be taken to the next level.
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Conclusion
Strength training is far more than just building muscle – it improves your performance, strengthens your health, and increases your well-being. Whether bodybuilding, powerlifting, or weightlifting: every strength sport has its own advantages and challenges. Calisthenics, in particular, impresses with its versatility, functionality, and the possibility of training almost anywhere.
It's important that you pay attention to technique, progression, and recovery during training – this is the only way to achieve long-term success and stay injury-free. Strength endurance, maximum strength, and muscle building are not opposites, but rather complement each other and make you stronger overall.
With the right equipment, your training becomes not only more effective but also more varied. This is exactly where FITNESSKIT helps you: With high-quality dip bars, parallettes, and pull-up bars, you can take your bodyweight training to the next level – whether at home, outdoors, or in the gym.