Walk into almost any gym today and you’ll hear terms like strength training, hypertrophy, bodybuilding, Olympic lifting, HIIT, CrossFit, and HYROX. Scroll through social media and it can feel like there’s a new “best” workout every week.
So, which one should you be doing?
The answer is simple: it depends on your goals.
Each style of training is designed to create different adaptations within your body. Some are aimed at building muscle, others improve strength, endurance, power, or overall fitness. Rather than asking “Which workout is best?”, a better question is:
“What am I trying to achieve?”
Before diving in, it’s helpful to understand that not all of these terms mean the same thing. Some describe training methods, while others are competitive sports that use those methods.
For example:
- Strength training is a broad form of resistance exercise.
- Hypertrophy is the process of increasing muscle size.
- Bodybuilding is the sport of developing physique through hypertrophy training.
- Powerlifting is the sport of maximizing strength.
- Olympic weightlifting is the sport of explosive lifting.
- CrossFit and HYROX are competitive fitness sports that combine multiple styles of training.
While there is overlap between them, each places greater emphasis on a different physical adaptation.
At a Glance
|
Training Style |
Primary Focus |
Best For |
|
Strength Training |
Overall strength & health |
Nearly everyone |
|
Hypertrophy / Bodybuilding |
Building muscle |
Muscle growth & body composition |
|
Powerlifting |
Maximal strength |
Strength-focused athletes |
|
Olympic Weightlifting |
Power & explosiveness |
Athletic performance |
|
Endurance Training |
Aerobic fitness |
Heart health & stamina |
|
HIIT |
Time-efficient conditioning |
Busy schedules |
|
Functional Fitness |
Everyday movement |
General health |
|
CrossFit |
Broad fitness |
Variety & competition |
|
HYROX |
Strength + endurance |
Hybrid fitness racing |
Strength Training
Strength training is the foundation of most exercise programs. It uses resistance—such as free weights, machines, resistance bands, or even body weight—to improve your ability to produce force.
Beyond helping you become stronger, it supports healthy joints, improves bone density, preserves muscle mass as we age, and makes everyday activities easier.
Best for: Nearly everyone looking to improve their health, function, and resilience.
Hypertrophy & Bodybuilding
These terms are often used interchangeably, but they aren’t the same.
Hypertrophy is the process of increasing muscle size, while bodybuilding is the sport that uses hypertrophy training to develop a muscular, balanced physique for competition.
Fortunately, you don’t need to compete to benefit from hypertrophy training. Many people use it to build muscle, improve body composition, support athletic performance, or simply feel stronger.
Best for: Building muscle and improving body composition.
Powerlifting
Powerlifting is a strength sport centered around three lifts:
- Squat
- Bench Press
- Deadlift
Unlike hypertrophy training, which focuses primarily on building muscle, powerlifting emphasizes developing maximal strength and progressively lifting heavier loads.
Best for: Individuals who enjoy measurable strength goals and heavy lifting.
Olympic Weightlifting
Olympic weightlifting consists of two highly technical lifts:
- Snatch
- Clean & Jerk
These movements require a combination of strength, speed, mobility, coordination, and precision. The goal isn’t simply to lift heavy—it is to generate force quickly and efficiently.
Best for: Athletes and anyone looking to improve power, coordination, and explosiveness.
Endurance Training
Endurance training improves your body’s ability to sustain activity over longer periods. Walking, running, cycling, swimming, rowing, hiking, and cross-country skiing all fall into this category.
Whether your goal is completing your first 5K, preparing for a marathon, or simply having more energy throughout the day, endurance training is one of the best ways to improve cardiovascular health and overall longevity.
Best for: Improving heart health, stamina, and aerobic fitness.
HIIT (High-Intensity Interval Training)
HIIT alternates short bursts of high-intensity exercise with planned recovery periods. It has become popular because it can improve cardiovascular fitness in a relatively short amount of time.
However, HIIT isn’t the only effective way to improve fitness. It is simply one method of conditioning. For many people, traditional endurance training—or a combination of both—may be equally appropriate.
Best for: Time-efficient cardiovascular conditioning.
Functional Fitness & CrossFit
Although these terms are often grouped together, they aren’t identical.
Functional fitness focuses on improving movements used in everyday life, such as squatting, carrying, pushing, pulling, lifting, and rotating.
CrossFit builds on these principles by combining functional movements with strength training, Olympic lifting, gymnastics, and conditioning in varied, high-intensity workouts.
Best for: Individuals looking to improve overall fitness, movement quality, and athleticism.
HYROX
HYROX is one of the fastest-growing fitness competitions in the world. It combines running with functional workout stations in a standardized race format, allowing athletes to compare performances from one event to the next.
Unlike CrossFit, HYROX places less emphasis on technical gymnastics and Olympic lifting, and more emphasis on endurance, work capacity, and functional strength.
Best for: Individuals who enjoy combining strength and endurance in a competitive environment.
Can You Combine Training Styles?
Absolutely—and in many cases, you should.
Most well-rounded exercise programs combine elements of several training styles.
For example:
- Someone training for general health may combine strength training, walking, and mobility work.
- A recreational athlete may include strength training, power development, and conditioning.
- A HYROX athlete will combine running, resistance training, interval work, and mobility.
- Someone focused on healthy aging may prioritize strength, balance, flexibility, and aerobic exercise.
You don’t need to choose just one style of training. The best program is one that combines the right elements to help you achieve your goals.
Which Type of Training Is Right for You?
Instead of asking,
“Which workout is best?”
Ask yourself,
“What adaptation am I trying to create?”
Your body adapts to the demands you place on it. The closer your training matches your goals, the more likely you are to achieve the results you’re looking for.
Whether your goal is building muscle, increasing strength, improving endurance, or simply staying healthy, choosing the right training approach is the first step toward long-term success.
The Bottom Line
While each style of training has its own unique purpose, research consistently shows that the healthiest adults include four key components in their exercise routine:
- Strength training to maintain muscle mass, bone density, and function.
- Cardiovascular exercise to support heart and lung health.
- Mobility and flexibility to maintain healthy joint movement.
- Balance and coordination to reduce injury risk and maintain independence throughout life.
Most healthy adults don’t need to choose one style of training—they benefit from incorporating elements of several. Whether you’re training for your first HYROX race, working toward a new personal best, or simply wanting to keep up with your kids, the “best” exercise program is one that is safe, enjoyable, sustainable, and aligned with your goals.
At North 49 Physical Therapy, our physiotherapists and kinesiologists can help you build a program that fits your lifestyle, supports your goals, and keeps you moving with confidence. Whether you’re recovering from an injury, beginning your fitness journey, or looking to optimize your performance, we’re here to help you train smarter and stay active for life.