Strength training

The Best Exercise for the Quadriceps: Better Than Leg Presses and Squats

At the Gym Pendulum Squat: How the Effective Machine-Assisted Squat Works

Why does the hyped pendulum squat activate the quadriceps so intensely? Discover the benefits, technique, and muscle engagement.

Eight Kilometers Running, Eight Workouts Daily: Why a Pro Plans 100 Days of Hyrox and the Goals Behind It

Simon Gronau "100 Days, 100 Hyrox!"—Simon Gronau Aims to Set World Record

What is behind Hyrox? Fitness trainer Simon Gronau tests his limits with an intense 100-day challenge.

A combination of strength training and endurance exercises could significantly enhance longevity.

Fitness Trainer Reveals For Longevity, I Recommend These Exercises

Fitness trainer Alina Bock explains which exercises she prioritizes with a focus on longevity.

Visible Success Expert Recommends Optimal Number of Bicep Curls for Muscular Arms

How many bicep curls build strong muscles? The exercise alone won't work miracles, but a fitness coach has valuable tips

Grip Strength Is Key Farmer's Walk: Proper Technique for the Popular Hyrox Exercise

The Farmer's Walk challenges grip strength, core, and endurance. Here are the benefits of the exercise and how to properly execute it.

Is there guidance for selecting the weight for deadlifting?

Fitness Coach Provides Guidance How Much Weight Fit Men and Women Lift in Deadlifts

Fitness coach Markus Bremen explains on FITBOOK how to choose the right weight for deadlifts.

Dumbbell shoulder presses can be better than barbell presses.

Exercise Instructions Overhead Press: Shaping Shoulders with Dumbbells

How to master the perfect overhead shoulder press: a guide to techniques, muscle groups, and the benefits of dumbbells.

Hip thrusts build the glutes more effectively than back squats.

Hip Thrust The Incredibly Effective Ab Exercise Men Should Also Do

Experts and studies explain why hip thrusts might be the best exercise for glutes, why men should also do them, and more.

How Much Weight You Should Use for Squats

Fitness Coach Explains How Much Weight Fit Men and Women Can Handle in Squats

How to Find the Right Weight for Squats: Guidelines for Beginners and Advanced Lifters

Expert Recommends This Number of Bicep Curls for Muscular Arms

Back training enhances the appearance of a slim waist

Hourglass Figure Train Your Way to a Slim Waist with Back Exercises

FITBOOK explains why you shouldn't neglect back training if you want a slimmer-looking waist.

How Much Weight Should You Lift When Bench Pressing

For a Good Fitness Level How Much Weight Should Women and Men Be Able to Bench Press?

How much weight should you lift in a bench press? There isn't a one-size-fits-all answer, but there are guidelines, as an expert explains.

Recommended by Coach 6 Exercises for Optimal Muscle Building in Men Over 40

Trainer and FITBOOK expert Alina Bock offers tips on the best exercises for men over 40 to effectively train their muscles.

Study Shows The Surprising Impact of the Placebo Effect on Training and Maximum Strength

Is there a placebo effect, similar to what is known in medicine, in training as well? Researchers from Norway have investigated this.

FITBOOK Editor Melanie Shares Her 6 Favorite Shoulder Exercises

FITBOOK Editor 7 Exercises That Really Make My Shoulders Burn

Looking for some classic exercises that are easy to do at the gym or at home for your shoulders? Here are six ideas for you.

The sled push, also known as "Schlittenschieben" in German, is the second discipline in Hyrox.

Hyrox Discipline Sled Push–Building Strength in Your Lower Body and Core

How sled training enhances sprint and jump explosiveness: Insights into technique, muscle impact, and targeted training strategies.

Effective Muscle Training 7 Resistance Band Exercises That Make Your Legs and Bottom Burn

If you want to train your legs and bottom at home, you can try the following seven exercises with a resistance band.

You can train and shape your body with a variety of exercises on the cable pulley

Personal Trainer Gives Tips 8 Effective Cable Exercises for a Strong Upper Body

Personal trainer and sports scientist Andreas Heumann explains exercises on the cable pulley for upper body training.

Abduction on the cable pulley: an exercise that trains the lateral gluteal muscles

Strength Exercise Abduction on the Cable Pulley - Common Mistakes and Correct Execution

Abduction on the cable pulley ("sidekicks") is an effective butt exercise. FITBOOK author Nina Ponath explains the strength exercise.

Ask the Expert Which Muscles Are Really Trained During Squats

The squat is an effective strength exercise. But which muscles are actually trained with squats?

Different variations offer variety when training with push-ups

Fitness Trainer Explains The Best Variations of Push-ups for More Variety

If you can easily manage up to 30 push-ups, you should try more challenging variations. FITBOOK expert Alina Bock presents 7.

Coach Explains The 5 Most Important Strength Exercises for Men Over 50

Even for men, much changes with age. After 50, strength exercises become increasingly important. A FITBOOK expert shares five ideas.

Mistakes to Avoid When Doing Lateral Raises

Shoulder Training Common Mistakes People Make When Doing Lateral Raises

Lateral raises are the key exercise for strong shoulders. FITBOOK highlights common mistakes and offers tips for proper execution

The kettlebell snatch works the entire body.

Execution Kettlebell Snatch–Strength-Endurance Exercise for Those Seeking a Challenge

Technique, muscle activation, and endurance performance in focus: How the kettlebell snatch impacts strength, back, and heart rate.

The Hackenschmidt machine, also known as the hack squat, is used to train the legs.

Execution and Significance For Leg Strength: How Training on the Hackenschmidt Machine Works

Proper Training with the Hackenschmidt Machine: Execution, Foot Positions, and Comparison with Squats and Leg Press.

With a Mini Training Plan Hang on the Bar: Why You Should Incorporate the Dead Hang into Your Workout

Behind the dead hang lies a simple exercise with surprisingly significant benefits. An overview of the advantages–including a mini training plan.

Fitness Challenge "What 14 Days of Wall Sits Did to My Body"

FITBOOK author Nina Ponath took on a new fitness challenge, performing the wall sit for several minutes daily for 14 consecutive days.

A challenging exercise for the triceps is called the JM press.

Challenging Exercise Explained How to Effectively Train Your Triceps with the JM Press

JM press is a challenging exercise that effectively targets the triceps—if done correctly. FITBOOK explains how to do it.

Bodyweight training is suitable for home workouts during menopause

With Exercises At Home Instead of the Gym! Training Tips for Menopause

Training is important during menopause, but do women need to hit the gym? An expert offers tips for home workouts.

Bicep Curl or Dumbbell Row–Which Is More Effective?

Study Finds Bicep Curls or Dumbbell Rows? One Exercise Leads to Bigger Muscles

In a recent study, researchers compare which exercise is best for bicep growth: bicep curls or dumbbell rowing.