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Frequently Asked Questions

Tips for the training

How often shall I work out per week?

Depending on your training goals and your ambition, we advise 2-5 times a week.

How much time do I need to regenerate?

The more damaged the muscle is (for instance muscle soreness), the longer does it take the muscle to recover. You can work out on consecutive days. It also depends on the fitness level, how much time a muscle needs to recover.
When you strain a certain muscle group too much, it will take up to 3 days to regenerate, normally one day is enough. Make sure, that you provide adequate nutrition during that time.

Shall I warm up before the training? If yes, how long?

Yes, better warm up well before you start, to signalize your body (cardiovascular system), that you are going to work out. Additionally, the risk of injuries is smaller.
Depending on what you want to work out, warm up for 3 to 10 minutes.

How many breaks shall I leave between the exercises?

Make breaks from 30-90 seconds, depending on the intensity.

How long should a workout take?

An average training lasts 40-60 minutes.

How many exercises shall I do in a row?

It is advisable to combine 5 to 8 different exercises. You can also reduce the number of exercises and raise the number of sets (for example 3 exercises with 6 sets).

What does set mean?

A set is the unique execution of one exercise with a certain number of reps.
An example: the workout routine says do 3 sets of squats with 10 reps, then do 10 squats for three times. Make a short break between the sets (30-90 seconds, depending on the intensity).

How many sets per exercise are advisable?

Assess 3 to 5 sets per exercise, so that the muscles get enough stimuli (this does not refer to endurance exercises like jogging).

How many repetitions should I do?

That depends on your individual goals and the level of difficulty of the exercise.
To improve strength: difficult exercises with a small amount of reps (6-10) or until the muscle collapses.
To lose weight and for endurance improvement: easier exercises with a high number of reps (12-20) or until collapse.

How does a workout routine work?

One workout routine stands for one day and mostly consists of 5-8 exercises. You start with the exercise on top. Do this exercise with the declared number of reps respectively several times in the declared time (this is one set). Now make a short break (about 45 to 90 seconds). Then do several reps of the same exercise again, if the workout routine tells you to do. If you have done all reps and sets of the first exercise, go over to the next one and follow the same method.
You can do the next workout routine on the next day, Give your body enough time to recover.

In which order shall I execute the workout routines?

The order of the workout routines is up to you (this does not unconditionally count for the order of the exercises). You can also do one workout routine several times a week.