Girls should do strength training at the gym

Slim, strong, sexy: why weight training is so effective for women

For years we women have been making a pilgrimage to the gym to finally achieve our long-awaited goal of the perfect bikini body. The classic: Regular attendance of the "stomach-legs-buttocks course" in the nearby fitness studio.

The crux: There are no visible successes, although the discipline is enormous and the nutrition plan is strictly adhered to. So where is the mistake? One reason why our body has not yet transformed into the bikini figure of a Sophia Thiel or Pamela Reif despite disciplined training is: We are doing the wrong workout. The secret of these ladies is specifically targeted strength training for women.

How do you train to build muscle? Prof. Dr. Ingo Froböse from the German Sport University Cologne explains how it works.

Video by Aischa Butt

Book tip: Beauty, fitness and food tips from Germany's beautiful fitness influencer Pamela reveals them in her book: 'Strong & Beautiful', which you can buy here on Amazon. *

You need that for strength training

An exercise mat makes working out at home more comfortable. A non-slip mat, which can also be used for yoga and Pilates, is available here at Amazon for post-shopping. *

To get started with training in your own four walls, you can start with dumbbells. The dumbbells are available in different weight levels on Amazon. *

To start your training at home, we recommend the new book by Fitness Queen Sophia Thiel "Fit & strong with Sophia: Successful training without equipment", which you can buy again from Amazon *.

The book "Fit without devices for women" by bestselling author Mark Lauren is also an absolute classic. It provides a good overview of various exercises with your own body weight that support muscle building. You can order it directly from Amazon here. *

Weights are essential

Logically, most women have heard of strength training, but unfortunately very few dare to use the weights. But this shyness has to be shaken off if one wants to emulate the workout of the fitness models. They copied weightlifting from men. These girls proudly went to the area with the heavy dumbbells and the equally heavy guys (who are mostly really nice) and got started.

Don't worry, just because you do the same exercises as bodybuilders, you won't mutate into a female Arnold Schwarzenegger - in fact, the opposite is actually the case. Because weightlifting is the secret of a lean, defined body.

Reading tip:Bike for at home: Fit with the home trainer

Strength training for women also has a number of positive effects: The muscles support the skeleton and can even counteract osteoporosis, fat burning is increased and sleep is calmer. With strength training there is even the possibility of influencing body proportions a little. For example, do you mind a wide hips? By strengthening the upper body muscles, shoulders and arms, the broad pelvis can be visually balanced a little.

Reading tip:Varied and effective: circuit training is the best workout!

Don't forget to adjust your nutrition plan

As already mentioned, sometimes it is very difficult to stick to the nutrition plan if you don't see any results. Some women who want to lose weight or gain muscle have to adjust not only their training plan, but also their nutrition plan again and again. But there are also solutions for this, such as the gofeminin * nutrition plan developed by nutrition experts. Here you have the choice of different diet plans for weight loss or for building muscle. Answer the questionnaire and create a nutrition plan that suits you exactly.*

The entry into strength training

To get started in the gym or workout at home, you don't need more than your own body weight. With classics like push-ups, squats, crunches and planks, you already have a sufficient number of exercises that will get you moving.

But at some point, fitness beauties like Pamela Reif or Sophia Thiel also trained with more weights. In addition, the equipment in the gym also ensures that you make fewer posture errors that can cause serious damage.

Have a workout plan drawn up in the gym. Start the strength exercises slowly and in a controlled manner. As long as you can do the tasks correctly, the weight is just right. Slowly feel your way to higher and higher weights. As a rule of thumb, if your muscles start to burn easily over three sets of 10 to 15 reps, the weight is in tune with your level. If there is no slight pulling in the muscle, you can try the next weight level.

Training with a kettlebell or kettlebell, for example, is particularly effective. You can use it to train many different muscle groups. Either with swing exercises or for exercises with a lot of repetitions. Be sure to get a trainer to show you how to use a kettlebell to prevent injuries and bad posture. Once you've learned how to use it, this fitness machine is an absolute all-rounder when it comes to home gyms.

Shopping tip:You can order a kettlebell directly from Amazon. *

Also read:The best kettlebell exercises: full body training with the power ball

Danger: Without instruction, you should not just start in the free weight area, because serious posture errors can creep in, which sometimes even result in serious injuries. More and more studios are also offering special courses in which you learn what is important in weightlifting.

Sure, perseverance must not be forgotten either. Nevertheless: girls, finally dare to use the weights (yes, this also means your own body weight) and don't waste your time just on the cardio machines or while running through the park.

If you don't know exactly what you want, you can also try an online training program, such as the virtual gym Gymondo *.

By the way: Sophia Thiel shares her knowledge and motivates free of charge via Instagram or Youtube (yes, the content is still available, although the athlete has currently withdrawn from the public).

If you want a little more, you can book a training program online in the Bavarian's virtual fitness studio via
If you would like to have a personal contact, you can also try out the new fitness program from Sophia and INJOY. Qualified trainers are at your side to motivate, correct and support you. On the website, there is all further information.

Reading tip:Home Gym: This is how the perfect workout can be achieved at home too!

Important note at the end: An active lifestyle with a balanced diet and plenty of exercise is still the best way to stay fit and achieve or maintain a healthy weight.

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