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Strength Training

Strength Training

Contrary to popular belief that cardio training (steady state) is considered the training tool for fat loss, strength training is the more efficient way of training to cause fat loss. The reasons for this are the increased calorie requirement resulting from the adaptation processes and the larger proportion of lean body mass. While cardio training, as the name suggests, mainly affects cardiovascular properties positively, strength training can do that too and much more.

Well-planned and properly practiced strength training at the right frequency is an underestimated approach to disease prevention. It is no coincidence that the WHO now recommends strength training for children, adults and seniors at least twice a week. More and more doctors are recognizing the preventive character of strength training in terms of slowing down the age-related muscle loss, joint and bone wear (e.g. arthrosis, osteoporosis), the risk of falling and injury, as well as the posture-strengthening and pain-reducing properties (e.g. spinal column stabilization) and prescribe regularly weight training. The latest research proves the anti-cancer effect. In addition to the well-known strengthening effects on muscles, tendons, ligaments and joints, the improvement of cardiovascular function, the therapeutic benefit in the treatment of mental illnesses, strength training increases insulin sensitivity, which stabilizes blood sugar levels. There are numerous studies highlighting the benefits of progressive resistance training in people with type 2 diabetes, including increasing muscle glycogen stores – the more glycogen stored in the muscle, the less glucose there is floating around in the blood, which prevents inflammation in the body. The positive effects on the immune system are also remarkable; Among other things, the myokin production in the muscles supports the immune system. The reduced fat content has an anti-inflammatory effect, which can be enhanced by an adapted diet. The hormonal effects of strength training support numerous processes in the body and, last but not least, have a positive influence on your mood, fat loss, your eating habits, your drive and your sexual desire as well as your self-confidence.

Many practitioners also recognize the everyday benefits of functional resistance training in less back pain, better posture, less fatigue (e.g. when carrying children or climbing stairs) and less susceptibility to infections. In addition, a strengthened body also has an optical effect in the mirror. The training progress ensures well-being and motivation. A client who can only train 2x/week should almost always choose strength training.

Choosing compound exercises not only strengthens individual muscles but entire muscle chains, which is consistent with human physiology. In this way you not only become sport-specific but also generally more efficient.

Benefits of strength training:

  • Reduction in body fat percentage
  • Stabilization of blood sugar levels
  • Reductions in inflammatory processes in the body
  • More stamina in everyday and sport-specific loads
  • Better coordination
  • Higher bone density and better supply of the joint
  • Less fragility, more resilience: Less prone to injury and illness, less pain


“In my daily practice, I sometimes observe a remarkable increase in quality of life, which never ceases to amaze me. That’s why, as a health coach, I’m 100% convinced that strength training, used wisely, correctly dosed and technically correctly applied, is a drug that is more effective than almost any other remedy.”

Health Coach Bardo’s fitness studio in Düsseldorf offers areas, appropriate training devices and equipment for functional strength training. Functional means performance- and health-oriented, so that the body becomes, and above all stays, fit and healthy in a natural way. As a functional trainer with the A license and certified strength coach, Bardo trains his customers in a targeted manner using the most effective training methods. In the process the performance, i.e. the increase in performance, is in the foreground and the “leaner” appearance due to the muscle build-up is only a positive side effect. This “side effect” can also be the goal of the coachee. The holistic inclusion of all muscle groups challenges the entire body. The aim of this form of training is to optimize movement sequences, strengthen muscle groups and compensate for individual weaknesses such as muscular imbalances. Bardo can use screening methods to identify weak points and eliminate them using specific methods. Through the use of multi-joint (compound) exercises and selected equipment, Bardo sustainably optimizes the quality of movement of its customers and motivates them with its training methodology.

In order to take care of you as efficiently as possible – so that you can achieve maximum success effectively in the shortest possible time – you will receive a comprehensive check-up, which includes, among other things, the determination of your body data and nutritional history. After that, a training and nutrition plan tailored to your individual needs will support your project.