A personalized training plan is the key to working specifically and effectively towards your individual fitness goals. Whether you are just starting to work out or want to optimize your existing routine – with a tailor-made plan, you will reach your goals faster and more sustainably.
This service is currently free of charge. Click on the image or the link above, fill out the form, and we will send you your personal training plan within 1-3 business days.
We currently create training plans for the following goals:
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Learn pull-ups
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Increase pull-ups
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Beach body
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Build strength
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Build muscle
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Improve fitness
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Lose weight
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Improve stamina
What are the benefits of training?
Regular training offers numerous benefits. General fitness training promotes muscle growth, reduces body fat percentage, and increases your basal metabolic rate. In addition, the risk of various diseases is lowered, especially cardiovascular diseases. Furthermore, regular exercise improves mental health and reduces the risk of depression. Strength training, in particular, contributes to better sleep and a stronger immune system.
How often should I train?
Even though the benefits of training are clearly positive, the question remains how often or how many days a week one should train.
The answer is provided by the graph below, which illustrates the correlation between the number of training days per week and the fitness level. The x-axis shows the training days per week – from 0 to 5 days. The y-axis shows the box plots of the fitness level of the surveyed individuals on a scale from 0 to 10, where 0 means "not fit at all" and 10 means "super fit".
The box plot extends from the lower to the upper quartile. The thicker line in the box is the so-called median, which is also referred to as the central value. Here, it represents the value that separates the 50% least fit individuals from the 50% most fit individuals. The median is something like the average - just a bit more robust against outliers.
The graph clarifies that the fitness level increases with the number of weekly training days. People who do not train usually have a fitness level of about 4. Training just once a week can increase the fitness level to about 6 – which corresponds to an increase of 50%!
Overall, it shows that even a few training sessions per week can lead to a measurable increase in your fitness level. Simply choose your desired fitness level on a scale from 0 to 10 and read the corresponding number of training days on the x-axis to determine the right number of weekly training days for you.
Sources
Top image: Generated with DALL-E.
Bottom image: Own illustration, based on a survey among klimmzugstangen.de users conducted in Q4/2024.
