Strength Training vs. HIIT – Which is Best for YOU?

When beginning a fitness routine, one of the most practical steps is deciphering the type of exercise that will maximize results for your body. While many will try to sell you their favorite exercise style, it is essential to honor your body and recognize that everyone’s experience will be slightly different.

What works well for your neighbor may not work for you, but don’t stop there. After all, you couldn’t catch me dead running a marathon, but that seems to work great for the guy across the street.

Strength training and HIIT (high-intensity interval training) are two prevalent training methods within the fitness community. Although they are vastly different from one another, both approaches offer a unique set of benefits and will be highly effective, depending on your physique goal and body type.

Strength Training
If you are looking to tone and build muscle, this one is for you. Strength training primarily involves resistance through machinery or free weights but can be done with body weight if necessary.

Most fans of this technique will alternate between upper body and lower body which is commonly known as a “split.” Many will also alternate between a “pull focus” and a “push focus” within their upper body split. Finding your perfect split involves trial and error, and ultimately comes down to whichever pattern will allow for the most consistency.

Strength training can increase bone density and help manage chronic conditions. Building muscles help develop a lean physical appearance while increasing your metabolic rate. While it has been primarily male-dominated, women all over have been lifting heavy and reaping the many benefits. And ladies, listen up. Strength training will not make you bulky.

Popular examples of strength training exercises include squats, bench presses, glute bridges, bicep curls, deadlifts, and many more.


High-intensity interval training requires all-out energy expenditure for maximum fat loss, the method’s main benefit. If done correctly, HIIT burns plenty of calories in a very short amount of time.

If you want to lose fat and increase your resting metabolism, HIIT is your new best friend. Most HIIT workouts will range between 15 to 30 minutes, making it nearly impossible to come up with an excuse. They can also be completed at home, with no equipment. Jump squats, sprints, mountain climbers, burpees, jump lunges, and high knees are common examples of HIIT exercises.

The goal with HIIT is to exhaust yourself during each set and use the rest to recover. For example, if the go time is 20 seconds and the rest time is 10 seconds, deplete all energy within those 20 seconds.

Now that you know the difference between strength training and HIIT, it’s time to decide: Which technique will best suit your body while checking off your personal and physique goals?


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