The best muscle training for you depends on your specific goals and level of fitness. Here's a short guide to choosing: Strength Training: If your goal is peak strength, focus on low reps (1-5) with heavy weight. Strength programs like 5x5 or powerlifting programs target keylifts like squats, deadlifts and bench presses.

Hypertrophy Training: Aim for moderate reps (6-12) with light weights and short rest periods for muscle growth and size. Typically, physical development programs use split training to target different muscle groups on different days, promoting muscle growth and development. Functional Training: Incorporate compound movements such as squats, lunges and kettlebell swings to improve overall strength and coordination for daily activities.

This approach improves performance in daily tasks and improves overall fitness. Endurance Training: Do more reps (15+) with lighter weights to improve muscular endurance. This type of training helps keep the muscles working for longer periods of time, which is useful for endurance sports or activities.