Lose weight — health

Driven by health markers (cardiovascular, metabolic, blood pressure).

Lose weight — aesthetics

Body recomposition: lower body fat, sharper definition.

Gain weight — recovery

Recovering from illness or chronic undereating; structured surplus.

Build muscle

Hypertrophy first — surplus calories + progressive overload.

Maintain physique + progress strength

Hold weight, push compound numbers up cycle by cycle.

General wellness

Energy, sleep, mobility — sustainable habits over peak numbers.