Reduce stress in everyday life

What it’s all about:

• Why stress is continually on the rise in everyday life
• Why cortisol is a risk factor
• Pay attention to your sleep
• Sport relaxes both mind and body
• Leave stressful situations and recharge your batteries
• Release happiness hormones
• Nurture relationships
• Talking about stress with others
• Integrate targeted relaxation into your daily routine

People who frequently suffer from stress at work, or away from it, experience an increased release of cortisol. And this, in turn, is detrimental to their health. Therefore, it’s important that you learn how to minimise stress on a day-to-day basis. By doing so, you will sustainably lower the level of the hormone cortisol, with the result that you’ll feel better mentally as well as physically.

Why stress is continually on the rise in everyday life

Most people living in Germany feel permanently or at least regularly stressed. Whether it’s pressure at work, at school or at university, it’s the result of living in a performance-oriented society. Those who don’t accomplish the tasks they have to do are quickly seen as failures or as weak. That’s why so many people strive to give their all every day while under a lot of stress. Very few people actually consider how this makes them feel.

Do you go above and beyond to please everyone each day? Then you have to reckon with an increased cortisol level, as a result from the constant stress. The body secretes this hormone in order to remain productive. This is in itself a sensible reaction of the human body. However, if stress becomes chronic, it puts strain on your body.

The internet and the use of social media are also causing increasing stress in today’s world. We’re constantly aware of what is happening in our immediate and wider environment. You’re expected to be reachable at all times, to constantly respond to others and answer emails immediately. This means that you can never really switch off; your body remains permanently in a kind of standby mode. If you also have a stressful job or have hardly anywhere to retreat to at home due to a large family, this can make you ill.

Why cortisol is a risk factor

The body produces cortisol when we are in a stressful situation. Blood sugar levels rise, the immune system and even inflammation are inhibited. In the long run, this puts a strain on the body and is debilitating. Many people who experience a lot of stress and have high cortisol levels sleep badly, are therefore constantly tired and suffer from poor memory and reduced concentration.

Because the immune system suffers as a result of high cortisol levels, stressed people catch colds more often. The body is so busy running all its functions at full speed that it can no longer protect itself sufficiently well against pathogens and diseases.

Pay attention to your sleep

If you have to work hard at school or at work, you need to replenish your body’s energy at night. People can withstand stress, but only if they sleep well. To enjoy a good night’s sleep, avoid caffeine in the evening and only eat a light meal. Sleep hygiene also matters. Don’t go to bed during the day to read or watch TV, only use it to sleep in. Then your body knows that it’s an environment for sleeping and nothing else. This makes it easier to fall asleep quickly. Targeted relaxation exercises and music specifically for falling asleep can also help.

Sport relaxes both mind and body

Psychological stress can be alleviated with sport. However, make sure that this isn’t a sport that causes you renewed stress. For example, if you can’t cope with the pressure of playing team sports, try exercising alone in the fresh air. Activities such as walking, jogging and cycling can be very relaxing. Make sure you exercise regularly. Walking at a fast pace for half an hour several times a week is more helpful against stress than if you push yourself to the limit in the gym once a week.

Leave stressful situations and recharge your batteries

Only those who know themselves well and pay attention to their own sensitivities can stop negative thoughts. Consciously notice when you feel very stressed on a particular day or in a particular situation. In such moments, try to leave the situation for a moment to gather yourself. For example, you might have an important speech to give tomorrow, an exam to do or a major task to complete. Of course you need to use the remaining time you have. Nevertheless, it doesn’t hurt to take a break in between to get some fresh air or read a good book. This reduces your cortisol level and you can then go back to work with renewed energy. Sometimes even the end result benefits if you feel less stressed while accomplishing the task in question.

Release happiness hormones

If you enjoy doing tasks you’ll feel less stress. There is also such a thing as positive stress, which doesn’t cause the release of cortisol, but produces happiness hormones instead. Try to always have a positive attitude towards your daily tasks and commitments. This works better in practice if you reward yourself and see the positive side of your actions. For example, you might have to undertake and complete a stressful project together with other colleagues. If so,enjoy the contact with like-minded people instead of constantly comparing yourself with your colleagues.

Cultivate personal relationships

Those who let others help them from time to time suffer significantly less from stress. For this to happen, it’s important that you have good relationships with colleagues or classmates, and, of course, your family. Joint activities and even scheduling meetings work better when this is the case too. If you have friendly people that you can always rely on, this automatically lowers your stress levels. Of course, you should also be there for your fellow human beings when they need help. So, in a nutshell, a healthy social environment needs to be nurtured. This effort pays off because good personal relationships reduce stress.

Talking about stress with others

If, for example, you can talk openly at work about what’s troubling you, you will feel less stress. However, to some extent it’s also up to you to tell others openly how you’re feeling. You might not feel so good one day and need to cut back a little. Then say so openly and those around you will certainly show consideration. This takes the stress out of the situation and makes you more relaxed about your tasks. Be open about your emotions and don’t try to pretend. In the long run, it’s pretty exhausting always striving to be someone you’re not.

Own your strengths and weaknesses. This takes a lot of pressure out of the situation when you’re communicating with other people. If you suffer from social stress, it can improve within a short space of time by you paying more attention to yourself and less to the expectations of others. If you’re not feeling well, perhaps because of acute stress, say so. Kind people will be considerate and may even have your back.

Integrate targeted relaxation into your daily routine

Sometimes you have to change your whole daily routine to really reduce your stress levels. Is your day always so busy that you hardly have the time to do the things you actually love? Actively create more space for hobbies or sports again! Sometimes we’ve simply taken on too much and have to admit it to ourselves. Cross out all those things in your schedule that aren’t important to you. For example, don’t go with friends to an event if you don’t really want to go. In cases like this, you need to resist any sense of duty and listen to what you actually want instead. Life is much too short to always do what others expect of you.

If it’s your kind of thing, you could also specifically set aside half an hour to an hour a day for relaxation exercises. It is best to do a little research on the internet for this. You’ll find plenty of video guides for relaxation exercises as well as videos on yoga, meditation etc. You might like a relaxation technique so much that you want to use it regularly, perhaps with the right music and a relaxed ambience. With practice, this will help you to take time out from everyday life and recharge your batteries.

If you have little time or desire to do specific exercises, get yourself a stress ball. You can roll, knead and squeeze it when needed to relieve stress as you work or study. It’s best to watch videos or written instructions on this too, so that you use the ball as effectively as possible and lower your cortisol level.

How to increase your self-discipline

What it’s all about:

• Your own drive as the basis for self-discipline
• Time restrictions and priorities as a framework for your goal
• Use your personal rhythm to work on yourself in a disciplined way
• Seek out role models, block negativity
• Rewards ensure even more discipline
• Realistic goals and small steps
• Avoid self-deception at all costs
• Overcome mental obstacles and have fun in the process

Those who go through life with a good dose of self-discipline are more likely to achieve their goals – in both their professional and private lives. As you probably already know, discipline is a virtue that is deemed difficult to master and yet most people aspire to it. If you want to be more self-disciplined but don’t know how, you’ve come to the right place.

Your own drive as the basis for self-discipline

If you only do things or strive for goals because others want you to, you will never be the best. So it’s important that the desire for a better job, a healthier life or anything else comes from within yourself. If you see the greater purpose behind a goal, you are much more likely to have the discipline to put in the necessary effort. Listen to yourself and ask yourself honestly: Is your goal really your own personal desire or do you just want to please others? Maintaining your self-discipline for others simply won’t work in the long run.

Time restrictions and priorities as a framework for your goal

It’s difficult to muster the discipline you need to achieve your goal without a concrete plan. So, try to set priorities. It’s best to think about what you still want to achieve at fixed intervals – weekly, daily or once a month – and which tasks have priority. Also, set a specific point in time by which you want to have completed important tasks. This will motivate you to get started sooner rather than putting off the completion of tasks until another day.

If you schedule deadlines that are too far in the future, you tend to become undisciplined. You still have enough time, there’s no pressure at all, right? So why should you get to work right away? This thinking is anything but helpful for maintaining a high level of discipline. It’s therefore better to set yourself tighter deadlines – even if no one else is telling you when you should have achieved your goal by.

Use your personal rhythm to work on yourself in a disciplined way

Everybody is different. This is especially true when it comes to your own performance and daily rhythm. While some people tend to perform better in the morning and experience a slump in the afternoon, others work best at night. By getting to know yourself better and then acting on your time of day preferences, you’ll automatically increase your discipline. It’s best to do all the tasks that are particularly important to you at the time of day when you can concentrate most effectively. Regular breaks are, of course, important to ensure that you always perform at your best.

People are also different in this respect. For example, some people need more sleep than others or they’re more prone to rapid physical exhaustion. Focus on your mind and body rather than on what others do. Unfortunately, not developing individual strategies that best suit you can have a negative impact on discipline.

Seek out role models, block negativity

If you have role models, you can learn a thing or two about discipline from them. Do you know someone in your immediate environment who has already achieved things that you’re still dreaming of? Then observe that person and think about the areas in which they are most disciplined. You can see from your role model that an iron will coupled with hard work and perseverance pays off. If they can do it, so can you. If you ever feel demotivated, think about your role model and how they would react in such a situation. Surely giving up wouldn’t be an option!

Of course, not all people make good role models. There will always be people in your life who are anything but inspiring. Try not to let their negativity spill over onto you. If there are friends, acquaintances, colleagues or even relatives who doubt that you will achieve your goals, then try not to talk about the subject with them. Let criticism bounce off you if you feel it’s not justified. Unfortunately, there are many people out there who aren’t satisfied with their own lives. Don’t let this become your problem – do your thing!

Rewards ensure even more discipline

Maintaining self-discipline on your own initiative is anything but easy. Only those who regularly receive positive feedback from others will be able to motivate themselves to consistently give their best. Unfortunately, being constantly showered with praise isn’t a given. It’s therefore essential that you reward yourself when, for example, you’ve completed a task particularly quickly, well or efficiently. If it’s a larger interim goal, you should also reward yourself.

The reward can either be something material or a bit of time off in the form of a trip out or a holiday. Anyone who is repeatedly praised or receives rewards will remain motivated long-term. By rewarding yourself, you too will benefit from this effect in the long run. Of course, it’s still important to get feedback from others. Happy bosses, colleagues or friends can give you a real boost and the drive to keep going.

Realistic goals and small steps

The very fact that you want to find out how to increase your discipline shows that you want to aim high and are prepared to give everything to achieve this. Nevertheless, don’t set your goals too high. If there is only one big goal, the achievement of which requires years of commitment and sacrifice, your discipline may well suffer in the long run. That’s why it’s important that you think of interim goals that you can achieve at regular intervals. This not only gives you more drive, but also lifts your spirits and, in the best case scenario, allows you to you discover unexpected abilities and strengths.

These goals shouldn’t be too far apart in time. As recommended above, it also makes sense to reward yourself when you achieve them. And every single step brings you closer and closer to your final goal. Step by step. Big plans, which may even seem unattainable at first, come within reach. This way provides great motivation and will make you much happier in the long run than a dogged approach without any reward.

Avoid self-deception at all costs

Some people take it upon themselves to be more self-disciplined and if they fail to achieve this, because, for example, they don’t know about the tips mentioned above, then they deceive themselves because they don’t want to admit defeat. You can’t ever let this happen if you want to work on yourself over the long term! Of course, there are plenty of temptations that will need to be dealt with using your newly learned discipline skills. What you mustn’t do under any circumstances is deceive yourself; this will do you more harm than good. For example, if you don’t achieve a goal at some point, don’t look for excuses. Instead, think about what the actual reason for your failure was and try to learn something from it for your next attempt.

You won’t always be able to avoid the temptations of everyday life. Whether it’s high-calorie sweets in a supermarket or the social media channels that distract you from your important tasks, they will always be within reach. You have to learn to deal with this freedom. For example, it’s no good forbidding yourself the use of your smartphone for a certain period of time. Instead, get into the habit of only ever going online for a short while to recover from a tiring task. Taboos won’t get you anywhere. Be honest with yourself instead and learn to use the many temptations in everyday life as a reward every now and again. Then the whole thing becomes more enjoyable again.

Overcome mental obstacles and have fun in the process

In general, people are more likely to do things long term and with vigour when they enjoy doing them. This very same principle also applies to discipline. See building up your self-discipline as a task that challenges you every day, but that also allows you to steadily improve. Take a positive approach and have fun rather than being too serious when working towards interim goals or small rewards. If you’re completely honest with yourself, putting off or even avoiding important tasks altogether isn’t much fun.  But once you have done these things, it inspires you to accomplish more and more tasks with ever better results. Benefit from this positive feeling by motivating yourself effectively.

Benefits of functional fitness

What it’s all about:

The 7 biggest benefits of functional training:

1. Less time, big results
2. Good posture and a strong back
3. Speed and power
4. Prehabilitation
5. Efficient fat loss
6. Enjoy doing sport
7. Stay in shape – learn how your body works

Whether it’s CrossFit, Freeletics, Calesthenics or one of the many other available disciplines and brands, functional training has been all the rage in the fitness market for years and that’s not changing any time soon. This overview explains exactly why this is so, what functional training is all about and what its benefits are.

Functional training in simple terms:

Functional training is a relatively broad concept; it’s one of the simplest ways to explain the popular approach of the many fitness facilities that have functionalised their exercises in one form or another. They are all united by the idea of offering exercise that also has a benefit or added value for you outside the workout itself.

Unlike concentrated strength training, targeted endurance training on a specific machine or stabilising exercises in rehab, functional fitness impacts a number of muscle groups and body areas simultaneously and often in interaction.

So, many functional exercises are closely related to classic ones and enhance them with various aspects that add more complexity. Functional training is particularly popular with athletes. A football player, who wants to achieve a harder shot, for example, doesn’t gain any direct benefit from lifting more weight on a leg press. Shooting involves a complex structure of various muscle groups, coordination and balance. A stronger thigh alone is not enough here; functional exercises therefore always combine movement sequences and so optimise athletic performance and everyday health.

The results you achieve with functional fitness are not only visible, but also tangible. You don’t just get a broader chest, you get more push power.

Your body’s core builds the foundation for this. The basic force for almost all natural movements comes from the torso. Whether it’s a hard goal kick, a jump in bouldering or a punch in boxing, it’s with the involvement of the body’s centre of gravity and strength from the core that these movements can be coordinated and optimised in a targeted way.

Functional training isn’t necessarily new as such; this form of training has been an integral part of the sports sector for years. Its modern origins lie primarily in rehabilitation therapy, where targeted functional training is used to protect the body from stress.

But classic PE-type exercises can also be functional. Push-ups are a good example of a simple, functional exercise. Not only are the triceps, chest and shoulder muscles used here, but the core also has to maintain its stability to ensure correct execution.

Functional exercises often feature more dynamics and movement, and a combination of movement sequences. A good example of this is the squat jump, which leads from a squat position to a jump using the calf muscles and the low landing works the quadriceps particularly hard. This makes the exercise not only more demanding, but also more dynamic and targets a combination of different muscles as used in handball, martial arts and parkour training.

1. Less time, big results

Even if you’re not a professional athlete, you can still achieve quick results through functional training; the “secret” lies in its efficiency. Instead of treading the stepper for hours on end, you go full out for just a few minutes.

As functional exercises usually target several muscle groups, you have less downtime and can combine exercises. Even with just ten minutes a day, you can put together an intensive programme that will help you see quick results. Of course this is physically demanding, of course you will push yourself to your physical limit in a matter of minutes, but you’ll achieve significantly more in a shorter time.

Flexibility and balance – Classic gym equipment training isolates muscles through the machine defining your body movements. This ensures that you only use the muscles you want to strengthen. However, this doesn’t match the experience our bodies have outside the gym. From jumping over a puddle to lifting a crate of bottles, several muscle groups are always involved in any interaction.

This requires flexibility and balance, and functional training focuses precisely on these essential aspects. There are no machines to support you. You might exercise using your body weight, free weights, kettlebells, battle ropes, medicine balls or exercise bands – but your body always has to do the work.

This additional body training not only makes you stronger for any sporting challenge and in everyday life, but also more resistant to injury.

2. Good posture and a strong back

Your core is made up of a complex web of muscles located in your waist area, abdomen and lower back. It’s extremely important to train these muscles because they are so often neglected as a result of modern everyday life. Sitting for long periods of time, unhealthy work practices and orthopaedic conditions all too often result in back pain and permanent discomfort.

A strong core muscular system can prevent such phenomena and, incidentally, ensures better posture. And improved posture means you get to show off strong muscles to their full effect.

3. Speed and power

Increased strength and speed is beneficial for any sport, and functional fitness is one of the best ways to gain both. Unlike the chest press, functional training exercises your body for athletic performance and also works your cardiovascular system.

As a result, you not only gain more strength in individual muscle groups, but are able to run faster, hit harder and jump higher.

This makes functional fitness the ideal complementary training, but even if you only stick to functional exercises, you’ll quickly notice that you’re moving and feeling better in everyday life.

4. Prehabilitation

In its origins, modern functional fitness is closely related to exercise rehabilitation, but you can benefit from the dynamic and challenging exercises involved even if you haven’t got an injury to overcome. Instead of repairing the damage, you can focus on prevention; this is known as prehabilitation or prehab.

Your muscles and joints will become more resilient and your improved body awareness will also help you cushion collisions and falls.

5. Efficient fat loss

Losing weight is (in theory) quite simple: You need to burn more calories than you take in. This condition is called calorie deficit. For a long time, the maxim was to do as much endurance sport as possible during long sessions to burn a significant amount of calories.

But functional training is a much better method because you build muscle efficiently in short workouts. This increases your basal metabolic rate and burns more calories even when you’re sleeping or on the sofa.

6. Enjoy doing sport

When body and mind have found the perfect synergy, you are able to get real pleasure out of functional training. Because every type of functional training contains playful elements that make every session a unique experience.

Keeping your body in motion, pushing your limits or just throwing a medicine ball as hard as you can onto the floor is just fun. Even if fitness training isn’t usually your thing because counting repetitions at the gym is too much, you should definitely try functional training.

The dynamic movement, fast pace and variation of exercises are ideal for reluctant exercisers.

7. Stay in shape – learn how your body works

With functional training you don’t work on isolated muscle groups so much as you look at your whole body as a unit. Movement sequences only work when muscles and joints work together, strength comes from your core, and balance and flexibility are just as important as sheer strength – these are the principles on which functional exercises are based.

And whether it’s at the gym or a CrossFit box, as part of training group at the park, or at home with a kettlebell, functional fitness brings movement into everyday life and shows that strength training and dynamics go hand in hand.

Share your training successes on Instagram @chiefslife!

Stay motivated

What it’s all about:

10 tips to conquer your reluctance:

Tip 1: Choose a suitable project
Tip 2: Stay realistic
Tip 3: Work your way up with small successes
Tip 4: Reserve time in your schedule
Tip 5: Have a plan
Tip 6: Give your project the right environment
Tip 7: Share your struggles with perseverance
Tip 8: Practise patience
Tip 9: Willpower matters
Tip 10: Reward yourself

Defeat the natural enemy of your success for good

The issue of motivation seems to lie in the perceived incompatibility between theory and practice. Because, of course you’re well aware why exercise is important. But while one half of the brain is making good resolutions, the other has long since become reluctant. If you often find yourself running excuses back and forth in your mind, it’s time to show your inner enemy the red card.

Tip 1: Choose a suitable project

Even if you keep hearing from friends and acquaintances how effective the ultra trendy sport of the year is, you’re better off going with your gut. Social media, as well as the internet in general, is practically overflowing with the latest trends and will try to make one type of exercise or another appealing to you. First and foremost, however, it’s what you feel most comfortable with that counts. If you have more fun than stress, it’s much easier for you to overcome your resistance and keep your motivation up.

Tip 2: Stay realistic

One of the biggest mistakes that many ambitious people make is that they set themselves unachievable goals at the beginning. This creates unintended pressure and hinders you more than it helps you. After all, you can’t climb Mount Everest just like that, and you should at least have completed an extensive training camp beforehand. Of course, it’s perfectly fine to set your sights on the ultimate goal of reaching the summit. But as with most successful paths in life, you’ll reach your goal much faster by taking several small steps. Therefore, divide your project into manageable stages. They give it structure and are also a really smart move mentally. Because when you realise that you have reached your interim goal, your motivation rockets. Let’s go!

Tip 3: Work your way up with small successes

Before you go all out, it’s a good idea to start with a few light exercises. Because your reluctant self needs a bit of a warm-up before you can really get going. The risk of injury is significantly higher when muscles are not warmed up. To avoid ruining your new-found motivation with a sports injury, it’s advisable to change a few habits in your everyday life first. You can easily integrate more exercise into your daily routine if you leave your car behind and walk manageable distances. Riding a bike is also a great way to keep your motivation high and reluctance at bay.

Tip 4: Reserve time in your schedule

To underpin the seriousness of your plan, you should set aside enough time in your diary. If you’re wondering about when you have the time for your project, write down all the day’s activities with their expected duration on a sheet of paper. Then check how much time is left when you subtract sleep and work /  study / school. You can then use a substantial part of the time you have left on your project and in no time at all your inner doubter will become pretty subdued. You can give your motivation a real boost through visualisation.

Tip 5: Have a plan

So that you don’t fall back into your old patterns and don’t feed your reluctance, boost your motivation by planning out your project. Put it in your diary like any other appointment and make it a permanent fixture in your daily routine. This way it becomes more binding and gains in importance. After all, you wouldn’t simply cancel a necessary dentist appointment lightly. Why should your project be any different?

Tip 6: Give your project the right environment

Have you ever noticed that the more dynamic the sounds coming out of your car’s sound system, the harder you put your foot to the floor? That’s because rhythms stimulate your reactions. Which in turn means that music is extremely effective for your motivation and helps you to silence your inner doubter. Allow yourself the pleasure of putting together your ultimate playlist in advance and let yourself be driven by the beats of the music. It’s not just your body that automatically reacts; your mind will also instantly relax and be more receptive to persevering until you succeed.

Tip 7: Share your struggles with perseverance

There’s a good reason why people say that “a problem shared is a problem halved”. In terms of perseverance, there are advantages to not going the whole distance alone. For one thing, it’s much more fun to do sessions with a friend, acquaintance or colleague, with the prospect of a chat during the break. Besides, it’s much nicer to combine the practical with the pleasant and end the training session with a coffee. Plus, if you have an exercise partner, you’ll be less likely to give in to any reluctance you feel. You can fuel each other’s motivation by encouraging each other to persevere.

Tip 8: Practise patience

Be aware that Rome wasn’t built in a day either. Changing ingrained behavioural patterns permanently requires a bit of patience and grit. Don’t expect it to be easy. But don’t be too hard on yourself either. You might reach a point where you feel like giving up. In that moment, keep in mind that at this very point others made the choice not to pursue what you will one day be rewarded with. Even if you feel overwhelmed by your inner doubter, at some point in the near future you’ll know why persevering and not turning back was worth it. Motivation is a tough nut to crack. But at some point you will burst with pride because you didn’t just give up – because you will definitely get there!

Tip 9: Willpower matters

It’s possible that you won’t achieve the goals you have set for yourself or that you won’t achieve them in the way you had imagined. If your inner doubter interferes at this point, you have all the tools at your disposal to put them in their place. Because instead of feeling guilty about not having done enough to succeed, you can rightly claim to have always done your best. If you didn’t manage to reach your (interim) goal, it wasn’t entirely in your reach and you still have all the time in the world to continue working on your success. With the right mindset, you can keep your motivation at a consistently high level and won’t allow your inner doubter to question everything you’ve achieved so far.

Tip 10: Reward yourself

Just as a treat awaits a diligent dog during training, a reward for each stage achieved is another building block in the modular system called motivation. In order to strengthen your motivation instead of your reluctance, you can treat yourself to something at regular intervals with a clear conscience. However, it’s a smart idea to avoid anything that makes your training success melt away. Scoffing a greasy pizza after exercise definitely is counterproductive. However, following up your sports session with a wellness treat and switching off with a muscle-warming bath, good music, a glass of wine and relaxing fragrances is a reward for your hard work and endurance as well as restorative experience.

Share your training successes on Instagram @chiefslife!

Strength training for beginners

What it’s all about:

1. Your goal
2. Training method
3. Training frequency
4. What is an antagonist?
5. Warm up and stretch
6. The right execution
7. Nutrition
8. Medical aspects
9. Bodyweight exercises
10. Who is your training buddy?

If you’re looking for beginner strength training tips, you may have already decided on a workout that’s ideal for you. Congratulations – you’re off to a good start! In order for strength training to be a healthy and effective workout, it’s important that you keep a few things in mind. This will help you optimise the effectiveness of your training and make it work for you. These beginner’s tips on planning strength training are also there to make sure you don’t make any mistakes that could spoil your fun. So read our tips carefully and your training project is good to go!

1. Your goal

The first beginner’s tip for strength training starts with setting your goal. Because this is what determines your strength training method. Basically, there are two types of training goals: muscle building and definition. If you have little muscle, you should start by building muscle. Maximum strength training is suitable for this. You can read more about what that is below. If you already have muscles (perhaps because you use your muscles for work) but they’re not yet well defined, strength endurance training is the way forward (more on this later).

There are also other goals you can set, such as strengthening your back, reducing excess weight or getting toned legs, but they are all based on either building muscle or definition with the right exercises.

2. Training method

There are two main factors that determine your strength training: the weight and the number of repetitions. It’s only when you train properly that you can  achieve the results that matter to you.

Maximum strength training should be designed so that you can do about 5 to 8 repetitions. For strength endurance training, it’s approx. 10 to 15 repetitions. This means that the weight is greater for muscle building training than for muscle definition. What’s important for both methods is that you should just about be able to manage the last repetition. If you can do the series of repetitions easily, it’s essential that you increase the weight.

For strength training beginners, the sets are also important. The repetitions you complete in one exercise are called a set. And the rule here is: One is not enough. You should do two to three sets per exercise and take a break in between to recover completely.

3. Training frequency

When you start strength training and start imagining the great results you can achieve, you might get a bit carried away. But it’s not a good idea to exercise every day, because it’s during the recovery phase that the muscle does what it is supposed to do: it changes. If you train too often, you might put too much strain on it. That’s why our strength training tips for beginners also stress the message: Include recovery time!

But there’s a little trick you can use if you want to exercise more than two or three times a week. You can do a workout split – that’s what the pros call dividing your workout focus in strength training. For example, you could focus on your legs and abdomen two days a week and reserve two other days for your back, chest and arms.

4. The antagonist

Every muscle has a counterpart. For biceps, it’s the triceps. For the front of the thigh, the quadriceps, it’s the back of the thigh, the hamstrings. For the abdomen, the lower back. For the chest, the upper back. And so on. It’s important that you always exercise the muscle and its antagonist equally, because that’s the basis for good posture, which not only looks good, but is also important for a healthy and evenly loaded spine.

5. Warm up and stretch

Warm muscles and activated circulation are essential for injury-free training. You can run a few laps or, if you work out at the gym, use a stepper, rower, treadmill, bike or cross trainer for a few minutes.

After training, it’s important to stretch the muscles that have been used. This is because strength training shortens the muscles and makes them more susceptible to tears. You can also reduce muscle soreness the next day by stretching gently.

6. The right execution

Top of the list? Executing exercises correctly! Ideally, you’ll learn this at the gym with a competent and experienced trainer who knows exactly how to correct you. It prevents poor execution from becoming ingrained and hindering the effect of your training. Once you’ve mastered the exercises, you can train on your own.

An extra tip: You can train on equipment or with free weights (for example dumbbells or discs). If you’re a beginner, the equipment option is highly recommended. This is because the guided movements they provide correspond to the correct execution of the exercise. However, it’s important that a trainer explains what needs to be considered in the settings so that everything is appropriate for you.

7. Nutrition

As a beginner, nutritional supplements don’t play that much of a role. A healthy diet (ideally low in fat and high in protein) is sufficient for now. Nevertheless, the well-known saying applies: “Abs are made in the kitchen”. It’s no use if you have the muscles for your six-pack, but there are still little pockets of fat covering them. So watch your food choices and calorie intake. And relevant for any sport: Drink plenty! Still water is ideal.

8. Medical aspects

A small cautionary note is also important with regard to these strength training tips for beginners. If you want to start strength training for health reasons, you should consult your doctor and only start once they have given you their consent. And, of course: If you’re ill, especially if you have a temperature, take a break from training. If you have had an injury, it’s important that you do not start strength training until you’re properly fit again.

9. Bodyweight exercises

Bodyweight exercises are exercises that you do without weights, i.e. that only involve your own body weight. They include push-ups, planks, squats and sit-ups. Such exercises are great for effective training when you’re on the move and can be done easily in a hotel room or away on holiday. There are also plenty of videos on the internet where you can just follow along. They’re often ideal for beginners, which is why these exercises are a must for our strength training tips for beginners.

10. Who is your training buddy?

A training buddy is a partner who supports you in training and vice versa. They can also give you the necessary motivation to train, for example, when  you’d rather stay on the sofa than go to the gym. A training buddy can be your best mate, your partner or even someone you met at the gym. You can push each other and also encourage each other when things aren’t going so well.

Our 10 beginner strength training tips are designed to get you off to a solid start. Comfortable sportswear, your trainers, a towel and a bottle of water – you’re ready to go. Many gyms offer a trial training session, which is free and absolutely without obligation. So find your motivation and get started. Today!

Share your training successes on Instagram @chiefslife!

Why drinking is so important

What it’s all about:

• Water – the source of life
• Dehydration – consequences & prevention
• How much water the body needs
• Benefits of sufficient hydration

The body of an adult human being consists of almost 60 percent water. Within the body, water is involved in all metabolic processes and serves, for example, as a carrier of nutrients or as a coolant during intense heat or physical activity. The body loses around three litres of fluid per day through breathing, the skin and urine, which is why sufficient water intake is essential for maintaining all bodily functions.

Water – the source of life for the natural world  and humankind

How indispensable water is for the human body quickly becomes clear when we take a closer look at bodily functions. As a component of all tissues and cells, water helps maintain shape and structure. It’s also a means of transport, carrying dissolved food contents such as salts, vitamins, minerals and sugar via the bloodstream to our organs. Toxic metabolic products and ingested environmental toxins are broken down the same way, and are ultimately flushed out via the kidneys as urine. Only when there is sufficient hydration is there also a transport function to maintain a balanced concentration of substances in the blood.

When the body’s water supply is in balance, this is referred to as optimal hydration. If the body lacks water, dehydration manifests itself through various accompanying symptoms. Peak physical and mental performance is only possible with optimal hydration. But how much water does the body need and can you trust your thirst?

Dehydration – consequences and prevention

Despite its composition, the human body actually has only limited reserves of water. Even without physical exertion, people lose several litres of water per day through their lungs, skin, kidneys and intestines. Our kidneys alone filter over 170 litres of blood every day and excrete harmful substances through urine. Because blood flows more slowly as it thickens, the transport of nutrients and oxygen also decreases and with it our performance. Even a water deficit of only three percent, which corresponds to about two litres of water, leads to a dry mouth and concentration problems. Increasing dehydration can cause the following symptoms:

• Dry mouth
• Strong feeling of thirst
• Tiredness and fatigue
• Headache
• Dizziness and lightheadedness
• Lack of concentration

How much water the human body needs

How much water someone should drink depends on various factors such as ambient temperature, the salt content of food, physical condition and age. Experts generally recommend between 30 and 40 millilitres of fluid per kilogram of body weight. This corresponds to a daily water intake of just under 2.5 litres. Coffee and soft drinks dehydrate the body. Therefore drinking clean tap water, mineral water or isotonic sports drinks for hydration makes more sense.

It isn’t usually advisable to only drink when you feel thirsty. This only occurs when the body has already lost a significant amount of water. Instead, drink preventively without waiting for a pronounced feeling of thirst.

Benefits of sufficient hydration

1. Those who drink enough keep their kidney and liver functions in good shape.
2. Sufficient hydration also reduces the risk of disease.
3. Drinking water helps to relieve headaches and prevent migraines.
4. Joint cartilage consists of 70 percent water. Water keeps the joints supple and protects against injuries.
5. Water rejuvenates, keeping the skin supple and protecting it from drying out.