Power Station

A home weight station is the perfect solution for professional strength and muscle-building training at gym level - 24/7 within your own four walls. As a versatile all-rounder, a home weight station offers numerous advantages over a traditional gym, both for beginners and advanced users.

With a high-quality weight station, also known as a multi-station or fitness tower, you can effectively shape your body and build targeted muscles. Not only will you save yourself a trip to the gym, but you will also achieve your fitness goals faster and more conveniently. Many modern weight stations cover a wide range of exercises, allowing you to train all muscle groups comprehensively.

With the right weight station for your home workout, you can train flexibly and at any time - without membership fees or overcrowded equipment. Invest in your health and fitness with a high-quality home weight station and achieve your training goals effectively and sustainably.

In today's sedentary world, well-developed muscles are essential for a healthy body. Muscle strength training is just as important as Ausdauertraining . With a fitness station or fitness tower at home, you can complete an effective full-body workout in a small space and turn body fat into muscle mass. If you don't know your body fat percentage yet, you can calculate it with the free body fat percentage calculator.

Krafttraining on a weight station or fitness tower has numerous positive effects on your health. It improves the oxygen supply and economises the cardiovascular system. It also has a preventative effect against musculoskeletal complaints such as back pain or osteoporosis. Strengthening the postural muscles and trunk area is particularly important in today's sedentary lifestyle in order to avoid complaints. Regular strength training also counteracts other diseases of civilisation such as diabetes, obesity, high blood pressure and fatty liver.

Before you start training on your new weight station or fitness tower, you should follow a few tips to ensure successful training and prevent injuries. A warm-up before training is important, both light cardio training and basic gymnastic exercises can be helpful. Make sure you breathe evenly during training to avoid an unhealthy rise in blood pressure. The execution of the movement should be controlled and the weight should be manageable in every phase of the movement. Strength endurance and muscle building training is recommended for beginners and advanced athletes. Pay attention to your recovery time to avoid injuries and achieve optimum progress. Train the entire body evenly to achieve healthy and attractive muscles. Vary your training regularly to achieve continuous progress. Improve in the long term by increasing the training weight, the number of repetitions or the training frequency:

No press breathing!
To avoid an unhealthy increase in blood pressure, make sure you breathe evenly. Exhale evenly during exercise and inhale during the release - the return to the starting position. Advanced athletes without elevated blood pressure can increase their stability and achieve greater performance during maximum exertion by breathing under pressure. However, you should refrain from doing this in health sports or if you already have high blood pressure.

Technique before weight
When performing movements at the fitness station, make sure you can control the weight in every phase of the movement. Deliberate deviations in technique should be reserved for professionals who want to get the most out of a training set. Beginners and less advanced users, on the other hand, pay attention to a controlled movement sequence and thus minimise the risk of injury. A good guideline for most exercises is a movement consisting of 1-2 seconds of the strenuous (concentric) phase, 1 second hold in the end position and 2 seconds of the release (eccentric) phase. A good power station enables a fluid movement sequence and small gradations in resistance, such as with the Bio Force .

Train strength endurance first
If you buy a high-quality strength tower, you will have a large pool of different exercises for all major muscle groups at your disposal. There are different types of strength training depending on the weight selected and the number of repetitions:

• Strength endurance training: 15 - 25 repetitions
• Muscle building training using: 7 - 12 repetitions
• Maximum strength training: 1 - 6 repetitions

As you use more weight with fewer repetitions, the strain on tendons, ligaments and joints increases. Beginners should therefore start with strength endurance training and muscle building and even advanced athletes should only occasionally train in the area of maximum strength. Athletes in their prime should be particularly slow to put on new weight discs and can find more valuable tips in this article on "Fit in old age exercises".

Start low, get high
If you want to buy a new multistation, you should start with light training and gradually increase it. Otherwise, the risk of injury increases and you will exhaust your recovery before you can achieve results. For beginners and those returning to the sport, it is therefore advisable to start off with a workout that can soon be increased to a 2-set and then a 3-set workout. Exhausting yourself to the last possible repetition is also not necessary, especially at the beginning. The rule is therefore: it is better to train more frequently and regularly than sporadically and with high intensity.

The most effective training is when you train the same muscle 2-3 times a week and only experience slight muscle soreness from time to time. For most (re)beginners, a full-body workout at the weight station therefore makes sense. Your weight station should therefore offer you the opportunity to train your whole body and also be smooth and easy to use so that you can enjoy your workout.

Pay attention to your regeneration
Do you want to add more weight blocks to each workout on your new multi-station? Unfortunately, this requires a little patience. The muscle needs a recovery period to recover and grow. The load during training must be slightly higher than the muscle is used to. The correct load activates an adaptation process in the muscle, as well as in the tendons and ligaments, in order to be better able to cope with the high load in the future. Regular training over months with a slow increase in weight will inevitably lead to success - if you also take your regeneration phases into account.

Train the whole body
For healthy and attractive muscles and optimal posture, it is essential to train the entire body evenly. If you only train bench presses with the power station and neglect other muscles, you are working towards an imbalance in your body. This can favour overloading and lead to pain. Therefore, make sure you include all muscles in your training. So that you can train your legs effectively as well as your upper body, your weight station should also offer the option of effective leg training and include a leg curler, such as the Autark 600.

Progressive increase
To ensure that you make constant progress, it is important to increase your training over the long term. You don't have to add a weight plate every week, but you should increase the training weight, the number of repetitions or the frequency of your training at regular intervals in order to constantly provide new training stimuli. Your weight station should therefore have enough weight blocks to suit your level of performance.

Variety for continuous progress
To keep your training success high in the long term, a varied selection of exercises on your multi-station or cable pull station is recommended. Variations in the execution of the movements and the weight constantly provide new stimuli for the muscles. Therefore, when buying a weight station, make sure you have a wide range of weight blocks as well as a large selection of training options and various accessories such as a curl bar or additional weight blocks. Take a look at the video on the various weight stations in the Autark series and get inspired:

Which training plan is best for you personally depends on many factors. To answer this question, we have written a separate article on the topic of"Which training plan is right for me? Part 1: Finding the right training plan" for you.

Choosing a suitable weight station or fitness tower depends on your fitness level, budget and goals. Fitness stations or fitness towers that enable common basic exercises and offer a wide range of resistance are suitable for beginners. Advanced users should choose a weight station or fitness tower that enables different exercise variations and has sufficient weights. Professionals need strength stations with a wide range of exercises and a large resistance spectrum. Also consider the space requirements of the weight station or fitness tower and test it before buying if necessary.

If you don't want to create your own training plan, you can train with the professionals from HAMMER Workouts . HAMMER Workouts offers a huge selection of workouts with unique trainers and motivating music for an effective and stress-free workout at home.

In the HAMMER Fitness Shop you will find a large selection of weight stations, fitness stations and fitness towers. The choice of the ideal weight station or fitness tower depends on various factors. Fitness stations or fitness towers for beginners should cover basic exercises, while advanced users and professionals should prioritise a wide range of exercises and resistance levels. Test the weight stations or fitness towers on site or contact the fitness experts at HAMMER for further advice.

If you are just starting strength training (again), it is best to concentrate on a few good exercises and train these with regular progression. To do this, you should buy a fitness station that allows you to perform the most common basic exercises such as bench presses, rows, lat pulldowns and leg curls and has a high resistance range. Easy handling and a pleasant training experience are also important so that you stick with it, especially at the beginning, and enjoy training with your equipment. Strength stations such as the California XP , the Autark 600 or the Bio Force have everything you need to get started with strength training.

As an advanced strength athlete, you attach particular importance to placing greater emphasis on individual muscles and individualising your training with a wide variety of exercises. By combining guided training and free exercises, you can activate even more muscle fibres and train more effectively. Your weight station should therefore allow different exercise variations and also enable free exercises with the pulley/cable pull. Also make sure that your multi-station has sufficient weights to offer you enough resistance for your workout. High-quality multi-gyms such as the Bio Force Extreme Sixpack Plus , the , the Autark 1500 / 2200 / 2600 or 6000 as well as the multi-gym allow you to customise the settings for ambitious training.

Numerous exercises, a high resistance range and heavy training. With a professional strength tower or fitness station such as the Autark 6800 , the Kraftstation Ferrum TX2 , the Bio Force or the Kraftstation Autark 5.0 , professional athletes and sportspeople with the highest demands can train even more intensively. The high-end multi-stations are ideal if you already have several years of training experience or don't want to miss out on anything right from the start. When buying a multi-gym, make sure that you can perform isolation exercises as well as basic exercises for each muscle in order to optimise the load on your body. For example, with the SCS Smith Cage System you can perform both bench presses and butterfly for your chest and with the Autark 6800 you can train with both a leg curler and a leg press. In order to benefit from a wide range of exercises, your weight station should also include a comprehensive set of accessories. Please note that a professional station requires more space and your home gym should offer the necessary room for this.

If you still need help with your decision, you can test the various weight stations on site in our HAMMER stores. Our fitness experts will also be happy to help you by phone with information on weight stations and, of course, other fitness equipment.

HAMMER expert telephone: +49 731 974 88-518 (Mon - Sat 9 am - 7 pm). We will also be happy to call you back.