| Training Type | Reps | Weight (% of 1RM) | Rest Periods Between Sets and Exercises | Benefits | | --------------------------------------- | ----------------------------- | ------------------------------- | --------------------------------------- | ---------------------------------------------------------------------- | | Strength Training | 1-5 | 85-100% | sets: 2-5 min <br> exercises: 3-5 min | Increases maximal strength, improves neuromuscular efficiency | | Hypertrophy Training | 6-12 | 65-85% | sets: 30-90 sec <br> exercises: 1-2 min | Increases muscle size, enhances muscle hypertrophy | | Muscular Endurance | 13+ | Less than 65% | sets: 15-60 sec <br> exercises: 1-2 min | Improves muscular stamina, enhances endurance | | Power Training | 1-5 | 75-90% (explosive) | sets: 2-5 min <br> exercises: 3-5 min | Improves power and speed, enhances athletic performance | | Circuit Training | 8-15 per station | Varies, usually moderate | exercises: 15-30 <br> circuits: 1-2 min | Improves overall fitness, enhances endurance and muscular endurance | | High-Intensity Interval Training (HIIT) | Varies, often timed intervals | Bodyweight or light to moderate | intervals: 10-30 sec | Improves cardiovascular fitness, promotes fat loss, enhances endurance |