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| Training Type | Benefits | Recommended Frequency | Target Muscle Groups | Duration per Session |
|---|---|---|---|---|
| Free Weights | Builds muscle mass, Strengthens core | 3-4 times a week | Full body | 45-60 minutes |
| Resistance Bands | Enhances flexibility, Improves endurance | 2-3 times a week | Arms, Legs, Core | 30-45 minutes |
| Bodyweight Exercises | Increases balance, Improves stability | 3-5 times a week | Core, Legs, Shoulders | 20-40 minutes |
| Weight Machines | Guides form, Increases muscle hypertrophy | 2-3 times a week | Back, Chest, Legs | 30-50 minutes |
