Muscle strength training: usually 70% to 90% of the weight of 1RM is repeated about 4 to 6 times. At ordinary times 1 to 4 groups, rest between groups for more than 2 to 5 minutes. The interval between two trainings of the same muscle group is at least 72 hours. Muscle hypertrophy training: 70% to 80% of the weight of 1RM, repeat 8 to 12 times, generally do 3 to 4 groups, rest for 30 to 60 seconds between groups, and the interval between two trainings of the same muscle group is at least 72 hours. Muscle endurance training: 60% to 70% of the weight of 1RM, repeat 12 to 16 times, do 3 to 4 groups, rest between groups 1 to 2 minutes, and train about 3 times a week.