Equipment for building muscular endurance
Improving your muscular endurance can make every day activities easier.
Muscles that lack muscular endurance tire easily and limit the amount of work those muscles can do and the pace at which you perform actions.
As your muscles become more tired the risk of injuring the muscles you are using, or other muscles, increases.
Imagine that you are packing boxes, perhaps you are moving house or that packing boxes is a part of your daily routine.
This requires that you are bending to place items in boxes and then bending and lifting to move heavy boxes.
There are many boxes and you need to get the job done today.
As time goes on muscle in your legs, back, and chest, shoulders, and arms fatigue.
Your muscles my not fatigue at the same time, but at some point you find that you have to stop and take a rest because your back is sore or your arms are aching.
If your muscular endurance is poor then you may have to take frequent rests and not be able to finish the job.
If you push yourself to finish the job you will probably end up with very sore muscles or even a "pulled" or "strained" muscle. Your muscles may be sore for the next few days and you may find it difficult to do the work that you usually do.
However, if you have good muscular endurance you will be able to continue working for longer and your muscles will be able to recover more quickly so that the next day you can get on with what you usually do.
As well as making work and everyday activities easier, muscular endurance has other health benefits which include:
Muscular endurance refers to the ability of your muscle or a group of muscles to repeatedly contract over a long period of time without fatiguing.
Like cardiovascular endurance, muscle endurance relies more on aerobic metabolism. Many activities which improve cardiovascular endurance also improve muscular endurance.
However, muscular endurance relates to your muscular system whereas cardiovascular endurance relates to your circulatory and respiratory systems.
You have two types of skeletal muscle fibres: fast and slow twitch muscle fibres. Muscular endurance activities preferentially develop slow twitch muscle fibres.
Although there is a distinct difference between muscular endurance training programs and muscular strength training programs you will gain some muscular strength through your muscular endurance activities.
Free weights can be used for muscular endurance training
As with any fitness program to initiate specific gains, improving muscular endurance requires that you apply the "overload principle" to your muscular endurance activities.
That is, the work or load that is applied to your muscle(s) must be greater than the work load you would normally apply during your everyday activities.
Many everyday activities may be considered muscular endurance activities if they are performed with the "overload principle" in mind.
For instance, you may climb a couple of flights of stairs every day. To increase the intensity you could carry a back pack containing several pounds or kilograms of books.
There are various protocols for muscular endurance training, but in general the load applied is relatively low, and the number of repetitions is high as in climbing the stairs.
To gain muscular endurance you do not want your muscles to fatigue after only climbing a few stairs. You want to be able to climb the entire flight or several flights of stairs.
Muscular endurance activities include:
When training for muscular endurance the number of repetitions and the length of time the muscle or group of muscles contract are more important than the resistance (weight in the back pack) or intensity (speed) at which the physical activity is performed.
However, there is a minimum intensity, frequency and duration which will effect improvement. This is known as the training threshold.
In real terms, you need to make yourself work harder at your muscular endurance activity on an ongoing basis if you want to improve your muscular endurance.
As part of a healthy lifestyle, muscular endurance activities should be included with your other physical activities.
If weight loss is one of your health goals, muscular endurance training is an important part of your physical activity plan, along with an eating for health plan, to enable you to be physically active over longer durations of time to effect weight loss.
Medically reviewed by Gregory Minnis, DPT, Physical Therapy — Written by Emily Cronkleton on October 31, 2019
Muscular strength relates to your ability to move and lift objects. It’s measured by how much force you can exert and how much weight you can lift for a short period of time.
Examples of exercises that develop muscular strength and power include resistance training, such as weightlifting, bodyweight exercises, and resistance band exercises. Running, cycling, and climbing hills are also options.
Read on to learn more about the difference between muscular strength and muscular endurance, as well as muscular strength benefits, cautions, and exercises.
While muscular strength and muscular endurance are similar in some ways, they have some key differences. Muscular strength is determined by how much force you can exert or how much weight you can lift. Building muscular strength uses heavier weights for fewer repetitions.
Muscular endurance refers to the ability of a muscle to sustain repeated contractions against resistance for an extended period of time.
Activities that build muscular endurance include long-distance running, cycling, or swimming, along with circuit training and bodyweight exercises. You can improve muscular strength and endurance by doing repetitive movements until the point of exhaustion.
Muscular strength enhances overall health and boosts athletic activity.
- A strong body allows you to perform movements and activities that require power without getting tired.
- Muscular strength helps you maintain a healthy body weight by burning calories and enhancing your body composition, which is the ratio between fat and muscle.
- Building strength may also boost mood and energy levels while promoting healthy sleep patterns. This may boost confidence, provide a sense of accomplishment, and allow you to add more difficult or strenuous activities to your fitness routine.
- Developing muscular strengths helps to build strong, healthier muscles and bones. This helps to develop good posture and relieve back pain.
- You’ll have more stability, balance, and flexibility, making injuries and falls less likely.
To build muscular strength, size, and power, do exercises and activities that make you work your muscles harder than normal.
Since you’re focusing on getting stronger, you may want to try to intensify the exercises by using heavier weights and increasing your body resistance, even if it means that you do fewer repetitions.
Do these exercises at least two times per week. If you don’t have time for a longer session, squeeze in a few sets throughout your day.
Watch this video for a demonstration of some of the following exercises.
Squats
Sit into a chair as you squat to make this exercise easier. To increase the intensity, hold dumbbells or a bar at chest level.
Biceps curl
For this exercise, you’ll need dumbbells or a barbell.
Modified pushup
Once you’ve mastered the form of this exercise, try doing standard pushups with your knees raised and your feet extended behind you.
Forearm plank
This plank variation is a good option if you have concerns with your wrists.
Abdominal crunch
This exercise targets your back and core to promote stability and good posture.
Jumping jacks
This cardio exercise will help to get your heart rate going and your blood pumping while also building strength in your lower body.
Use caution when starting a strengthening exercise program if you’re new to exercise or have any injuries or medical concerns. Here are a few tips to help you avoid injury:
- Start slowly and gradually build up the intensity and duration of your workouts over a few weeks.
- Listen to your body and stop if you need a break or start to feel any pain.
- Allow for 1 day of recovery between working different muscle groups.
- Always use proper form and technique to make sure you’re getting the most benefits from your workouts.
- Use steady, controlled movements, especially if you’re doing heavy lifting.
- Give yourself time to rest in between sets.
- Use caution when working out any area of your body that’s prone to pain or injury. This may include your neck, shoulders, and back and joints, such as your wrists, knees, and ankles.
- Avoid being short of breath or holding your breath, which can cause your blood pressure to rise. For each movement, exhale as you lift and inhale as you lower.
If it’s an option, talk to a personal trainer to set up an exercise program if you’re new to fitness or simply want an expert opinion. Your trainer will help you build and maintain the motivation that it takes to stick to your exercise routine and get the results you want.
Working with a professional ensures that you’re doing the exercises correctly and efficiently. They’ll help you stay on track, make sure you’re using proper technique, and advance the exercises when you improve.
If it’s not possible to work with a professional, find a training partner. You can help each other stay motivated and make sure you’re both using proper technique.
Challenging your muscles to work harder than usual on a regular basic can help you build muscular strength.
To stay on target and meet your fitness goals, it’s essential that you develop a routine that you enjoy. Change it up as often as you like to prevent yourself from getting bored and to target different muscle groups.
Along with weight and resistance exercises, amp up your usual activities, such as climbing stairs or carrying heavy bags, to build muscular strength and endurance.
Make a point to incorporate more of these everyday tasks into your daily routine so you can enjoy the benefits of a strong body.
Last medically reviewed on October 31, 2019