What are the functions of fitness equipment

Weight training on fitness equipment

Strength training is physical training designed to increase muscle mass and, in particular, to increase strength skills. Strength training belongs to the canon of conditioning skills (endurance), which also includes speed training and endurance training. Flexibility training is discussed in different ways, with some authors adding it to the conditional skills.

In order to achieve a strength training effect, the body must be stressed during strength training. The muscle is overloaded for a training stimulus so that the body can react to it with an additional compensation (supercompensation). The body regenerates after the training stimulus by repairing the damage caused by the stress of strength training and replenishing the energy stores. In the event that such a load occurs again, the body provides additional compensation, which is called supercompensation in training science.

Strength training equipment

Strength training can be done on, with or without fitness equipment. Many people are drawn to the gym, but many also like to exercise at home with small machines such as

The Gymstick fitness stick is a particularly interesting piece of equipment that has triggered a small revolution in health sports. Strength training can be done with the bar, the tubes, or both together.

The abdominal muscles can also be trained with a classic abdominal trainer, the back muscles with a back trainer or a combined abdominal / back trainer. A training station is not absolutely necessary for this, so some stations do not include these two functions, but rely on numerous other muscle groups. Details can be found in the category Ab & Back trainer in our shop.

Which target groups do you find in a studio / on strength training equipment and what are their goals?

  • Bodybuilders: Building Muscle
  • Competitive athletes: sport-specific training primarily in the strength range, prevention against one-sided stress, rehabilitation
  • People who can be assigned to the target group "wellness": strength training for beauty and wellbeing (such as stomach, legs and buttocks); Strength and endurance improvement
  • Rehabilitation patients: restoring functionality; especially strength training to build muscle
  • Preventive-oriented people: strength and endurance training, intra- and inter-muscular coordination

Building a functional strength training workout

Following the classic scheme, strength training should also be used:

General information for strength training on machines


  • Set the device correctly so that the exercise can be carried out functionally
  • Avoid overloads caused by heavy weights (or incorrect levers)
  • Do not carry out movements to the end position of the joints
  • Always keep your back straight (spine in a natural S-shape)
  • Keep your head in the extension of the HOS
  • exhale during exertion (no press breathing)

Special instructions for training on strength training equipment

Training on fitness equipment - special information (a selection)

Warm up on the ergometer


  • Goal: warm up and general endurance
  • Adjust the saddle height and handlebars correctly
  • straight back - tilted slightly forward
  • from easy to difficult attitude
  • Do not fully extend your leg

Warm up on the cross trainer / elliptical trainer

  • Goal: warm up, general endurance, strength endurance (legs)
  • Put your feet on completely
  • Upper body tilted slightly forward
  • straight back
  • mean amplitude of movement
  • Do not choose too high a resistance

Warm up on the rowing machine


  • Warm up, general endurance, strength endurance (legs)
  • Put your feet firmly on
  • straight back
  • Do not straighten your legs
  • first stretch your legs, then pull your arms towards your stomach - loosening them at the same time

Strength training on the abdominal muscle machine


  • Strengthening the lateral and straight abdominal muscles
  • Loosen fixation
  • observe the correct sequence of lever actuation
  • for lateral abdominal muscles, put your legs to one side, put your upper body on the same side and use the handles on one side only

Strength training on the back extensor

  • Goal: Strengthening the lower back muscles
  • Adjust leg length
  • Avoid hollow back
  • Pull shoulder blades together
  • the flatter the device, the greater the effort

Strength training on the latissimus machine

  • Aim: depending on the direction of movement, latissimus or pectoralis, always involving the shoulder girdle
  • stable seat (put on the whole sole of the foot)
  • Latissimus: Upper body upright and slightly bent forward, shoulder blades pulled together, head not bent forward
  • Pectoralis: Upper body upright, do not slide all the way forward

Strength training on the leg trainer for the back of the thighs


  • Goal: strengthening the back of the thighs
  • in prone position: do not choose too high a weight (stressful back)
  • Pay attention to the axis of rotation (knee / device)

Strength training on the leg press

  • GOAL: Front of the thigh (quadriceps femoris) or calf muscles
  • Adjust slide to body length (knee not below 90 °)
  • Do not fully straighten your knees
  • Feet shoulder width apart
  • Turn toes slightly outwards
  • Adjust shoulder pads
  • the more upright the seat, the more gluteus muscles
  • the lower the feet are placed, the higher the proportion of calf muscles
  • Differentiated setting possible with the angle of inclination of the footplate

Strength training on the butterfly

  • Target: chest muscles (pectoralis)
  • newer device: entry aid; Check your weight beforehand
  • Shoulder-arm-elbow angles approx. 90 ° each
  • don't lead back too far
  • Do not remove your elbows from the pad
  • Do not raise elbows above shoulder height

Strength training on the rope pull

  • Aim: back muscles, shoulder girdle, chest muscles, very versatile
  • stable starting position and back straight
  • Movement options: from top to bottom and vice versa, at chest level, at hip level, sideways, frontal, symmetrical and asymmetrical, in knee position, sideways with rotation
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