What type of exercise is most effective for building muscular strength?

Heavy weight lifting with low repetitions is the most effective type of exercise for building muscular strength because it focuses on lifting weights that are close to your one-repetition maximum (1RM). This approach places significant stress on the muscles, which stimulates muscle fibers to grow in size and strength as they adapt to the increased load. When performing low repetitions with heavy weights, the body engages more motor units and involves fast-twitch muscle fibers that are crucial for strength development.

In contrast, long-distance running primarily enhances endurance rather than strength, as it focuses on aerobic capacity and muscle stamina. High-repetition weight training promotes muscular endurance rather than raw strength, as it uses lighter weights for extended periods, leading to muscle fatigue without maximizing the strength-building stimulus. High-intensity interval training (HIIT) can improve cardiovascular fitness and power but typically involves bodyweight exercises or lighter weights at a higher intensity rather than the heavy lifting needed for pure strength gains. Thus, while each of these training methods has its benefits, heavy weight lifting with low repetitions is specifically tailored for increasing muscular strength effectively.