More is not better. Right is better.

More training doesn't automatically mean more progress, physician Lea Feder never tires of stressing – the dose makes the difference! Your body adapts to the stimulus you give it: your vessels become more supple and your circulation more efficient when load and recovery are in the right balance. Training properly also means integrating training into everyday life instead of letting it stress you – and for women, additionally taking their own cycle into account instead of stubbornly following a fixed schedule.

What that looks like in practice is also shown by the videos further down: sports scientist Prof. Dr. Ingo Froböse uses a simple 5-level muscle test to make your own status visible and explains the 5x5 training principle. Richie and Tobi accompany an office worker who had never sat on a road bike for three months on her way to solid fitness – and above all to enjoying it. And Prof. Dr. Barbara Munz, sports physician and head of the molecular and cell biology research laboratory at the University Hospital Tübingen, debunks 11 persistent myths about building muscle.

Scroll down: that's where the matching videos and PDFs to take with you are waiting.