Depends on what you want to do. Marathons? Train long. Bodybuilding, football, strength games? Train hard. Even in marathons or distance sports, there’s room for training hard. Has to do with the different muscle fibers, fast twitch and slow twitch. That’s why mixing up an exercise routine is so great for the body.

So what’s the difference? Train Hard. Heavy weights in short sessions incorporate slow twitch muscles, which build strength and mass. The basic rules apply here, squat for lower body strength and conditioning, bench press for upper body development, and deadlift. There are different schools of thought on training to failure or lifting to max, but the bottom line is those three core exercises should be a foundation for hard training. You don’t have to be a bodybuilder and bulk up with these exercises since they can be used for basic strength building.

Train long. Lighter weights with higher repetitions increase lean muscle mass. These are the endurance sessions to build up the bodie’s ability to increase stamina. Some people may not think endurance plays a part in their training methods because of their goal, like building muscle mass. But stamina extends beyond the gym and into every day life. Increased endurance can make long work day sgo by faster, can help with the pick up basketball game in the cul de sac, and can work wonders in the bedroom. Incorporating longer training sessions increases endurance. The best way to train is a mix of both long training sessions to increase endurance and short, heavy training sessions to build strength.

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