What I would get depends heavily on caliber and type of shooting.
Heavier springs retard unlock, and reduce peening to the frame at the back of the recoil stroke. The also spread the felt recoil out more. Same energy, but think push instead of punch. Since the retard unlock, they create longer cycle time, meaning if you can shoot faster than the gun, you will be waiting longer between shots.
Lighter springs, pretty much the opposite. Faster unlock/cycle times, more abrupt recoil impulse, more possibility of frame battering.
Hence, it depends. If you are shooting IPSC/IDPA and are near the top of the game, a lighter spring may well save you a couple hundredths or even tenths on a stage. Lighter springs are also better suited to loads used in these competitions.
However, if you are pushing a high pressure round to it's ballistic limits, then heavier springs are desirable to make recoil more manageable, protect your guns frame, etc. With very heavy springs, reliability becomes an issue with light loads.
I personally stoke my 10mm guns with the heaviest springs that will still function the gun reliably with my lightest loads.