Power Station

Your own weight station or fitness station is the solution for smart muscle-building training from home. With your own weight station, you can train regularly and save yourself a trip to the gym. Many weight stations, also known as multi-stations or fitness towers, cover a wide range of exercises. However, before you buy a weight station or fitness tower, you should consider a few things.

Well-developed muscles are elementary for a healthy body in today's sedentary times. Muscle strength training is just as important as the cardio training . With a fitness station or a fitness tower at home, you can do an effective full-body workout in a small space and turn body fat into muscle mass.

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

Before you start training on your new weight station or fitness tower, you should follow a few tips to train successfully and prevent injuries. A warm-up before training is important, both light cardio and basic gymnastic exercises can be helpful. Keep breathing steady during exercise to avoid an unhealthy increase in blood pressure. 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 exercisers. Also pay attention to your recovery time to avoid injuries and to achieve optimal progress. Train the whole 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. Breathe out evenly when exercising and breathe in when releasing - returning to the starting position. Advanced athletes without elevated blood pressure can increase their stability and performance during maximum exertion by breathing with pressure. However, you should not use it for 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. Technique should only be used by professionals who want to get the most out of a set. Beginners and less advanced exercisers, on the other hand, pay attention to a controlled sequence of movements and thus minimise the risk of injury. A good guide for most exercises is to maintain a movement consisting of 1-2 seconds of the strenuous (concentric) phase, 1 second of holding in the end position and 2 seconds of the yielding (eccentric) phase. A good strength station will allow for fluidity of movement and small increments in resistance, such as in 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. Depending on the weight you choose and the number of repetitions, there are different types of strength training:

• Strength endurance training: 15 - 25 repetitions
• Muscle building training with the help of: 7 -12 repetitions
• Maximum strength training: 1 - 6 repetitions

Since you use more weight for 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 train occasionally in the area of maximum strength.

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

You will train most effectively if you train the same muscle 2-3 times a week and only feel a slight muscle soreness now and then. For most (re-)beginners, a full-body workout at the weight station makes sense. Your weight station should therefore offer you the possibility to train the whole body and should also be smooth-running and easy to use in order to keep your training fun.

Pay attention to your recovery
Do you want to add more weight blocks to each workout on your new multistation? Unfortunately, this requires some patience. The muscle needs a regeneration period to recover and grow. The load during the workout must be slightly higher than the muscle is used to. The right load activates an adaptation process in the muscle, as well as in the tendons and ligaments, 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 a healthy and attractive musculature as well as an optimal posture it is absolutely necessary to train the whole body evenly. If you only train bench presses with the power station and neglect other muscles, you are working towards an imbalance of the body. This can lead to overload and pain. Therefore, make sure to include all muscles in your training. In order to train your legs as well as your upper body effectively, your strength station should also offer the possibility of effective leg training and include a leg curler, such as the Autark 600.

Progressive increase
In order to make constant progress, it is important to increase 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 provide new training stimuli. Depending on your level of performance, your weight station should have enough weight plates.

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 pulley station is recommended. Variations in movement and weight provide new stimuli for the muscles. Therefore, when buying a power station, look for 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.

Choosing the right strength station or fitness tower depends on your fitness level, budget and goals. For beginners, fitness stations or fitness towers that allow common basic exercises and offer a high resistance range are suitable. Advanced exercisers should choose a gym or fitness tower that allows for different exercise variations and has sufficient weights. Professionals need weight stations with a high variety of exercises and a wide range of resistance. 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 workout plan, you can train with the professionals at HAMMER Workouts . HAMMER Workouts offers a huge range 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 power stations, fitness stations and fitness towers. The choice of the ideal gym or fitness tower depends on various factors. Fitness stations or fitness towers for beginners should cover basic exercises, while advanced and professional users should value a high exercise variety and resistance range. Test the weight stations or fitness towers on site or contact the fitness experts at HAMMER for further advice.

If you are just starting (again) with strength training, it is best to concentrate on a few good exercises and train them with regular increases. For this purpose, you should buy a fitness station that allows you to perform the most common basic exercises such as bench press, rowing, lat pulldown and leg curls and has a high resistance range. Easy handling and a pleasant training feeling 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 place special emphasis on emphasising individual muscles and individualising your training through a high variety of exercises. By combining guided training with free exercises, you can activate even more muscle fibres and train more effectively. Your strength station should therefore allow for different exercise variations and also enable free exercises with the cable pulley. Make sure that your multi station has enough weights to offer you enough resistance for your workout. High-quality power stations such as the Bio Force Extreme Sixpack Plus , the FT1 , the Autark 1500 / 2200 / 2600 or 6000 as well as the power station M3 offer you individual adjustment possibilities for ambitious training.

Numerous exercises, a high resistance range and heavy training. With a professional strength tower or fitness station like the Autark 6800, the SCS Smith Cage System, the FT2 or the M5, professional athletes and athletes 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 if you don't want to do without anything right from the start. When buying a power station, make sure that you can perform isolation exercises as well as basic exercises for each muscle in order to optimally load your body. For example, with the SCS Smith Cage System you can perform both bench press and butterfly for your chest, and with the Autark 6800 you can train with both a leg curler and a leg press. To benefit from a wide range of exercises, your strength station should also include a comprehensive accessory set. Note that a professional station requires more space and your home gym should offer the necessary room for it.

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

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