Dominic Stone
Muscular endurance is the ability of a muscle or group of muscles to exert strength over a long period. It is important for overall function and can be improved through specific training techniques. Training for muscular endurance can increase whole-body strength, improve posture, and reduce the risk of injuries. The best exercise programs mix strength and endurance training, with a variety of exercises that are enjoyable for the individual. This might include resistance training, high-intensity interval training, or endurance exercises such as running or rucking.
| Characteristics | Values |
|---|---|
| Definition | Muscular endurance is the ability of a muscle or group of muscles to remain active for extended periods while resisting or recovering from fatigue. |
| Training type | Muscular endurance training involves performing more repetitions or keeping a muscle group active for a longer period. |
| Training exercises | Push-ups, squats, sit-ups, planks, high-intensity interval training (HIIT), and moderate resistance training. |
| Training recommendations | The National Strength and Conditioning Association recommends completing three or more sets of 15 or more reps with a load that is 50% or less of the one-rep maximum. |
| Training frequency | A 2014 study found maximum improvements in abdominal endurance when holding a plank for as long as possible, five or more times per week. |
| Benefits | Increased whole-body strength, improved posture, reduced injury risk, improved cardiovascular and musculoskeletal system performance, and delayed onset of age-related diseases. |
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What You'll Learn
Increasing the number of reps
To increase muscular endurance, you need to perform a high volume of work with a high number of repetitions per set. This means doing 12+ reps per set to build muscular endurance.
The weight lifted should be lighter, and rest periods should be short. This type of training will improve your ability to deal with fatigue and the buildup of lactic acid.
It's important to note that the weight lifted should still be challenging. While it is light in comparison to strength training, you should still be pushing your muscles to their capacity within the higher rep range.
You can also incorporate circuits into your training to increase the effectiveness of your endurance work. This might mean performing a series of exercises with minimal rest in between, or even performing a single exercise for a high number of reps with a short rest before repeating the same exercise again.
For example, you could perform 15 reps of squats, rest for 15 seconds, then repeat the 15 reps of squats. This counts as one set, and you can perform multiple sets with short rest periods in between to improve muscular endurance.
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Increasing the time a muscle is contracted
Muscular endurance is the ability of a muscle or group of muscles to carry out repeated contractions against a force for an extended duration. It is important for overall function and can be improved through specific training techniques.
To increase the time a muscle is contracted, you can incorporate isometric contractions into your workouts. Isometric contractions involve holding a static position for an extended period, rather than moving through a range of motion. For example, holding a plank or a wall sit engages multiple muscle groups and challenges them to work for a sustained period.
The key to improving muscular endurance is to progressively challenge your muscles to work for longer periods. Start with a duration that you can manage and aim to increase it over time. For example, if you can hold a plank for 30 seconds, aim to increase it to 45 seconds, and then 60 seconds, and so on.
You can also incorporate dynamic exercises that focus on increasing the time under tension. This can be achieved by slowing down the tempo of an exercise. For example, performing a squat slowly, taking 4 seconds to lower down and 4 seconds to stand up, increases the time your leg muscles are contracted compared to doing the same squat at a faster pace.
Additionally, you can increase the number of repetitions of an exercise to improve muscular endurance. For example, if you are doing push-ups, aim for 15-25 repetitions per set, and over time, you can increase the number of sets as well.
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Anaerobic endurance training
Training stations are often used for anaerobic endurance training, as they allow for a large volume of work with minimal rest. These stations sequence upper and lower body activities with transitional rest between each movement, with the order progressing from most to least difficult. Examples of exercises include jump lunges, bench speed push-ups, alternating mountain climbers, and medicine ball chop slams.
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Aerobic endurance training
Another common type of aerobic endurance training is long, slow-distance (LSD) training, which involves maintaining moderate intensities (60-70% of VO2max or HRmax) for extended periods. LSD training is often a significant component of an aerobic endurance athlete's training regimen, allowing them to build a solid aerobic base without imposing excessive stress on the body.
Additionally, building a base level of aerobic capacity through prolonged activities has been associated with improved recovery between training sessions and enhanced cardiorespiratory and cardiovascular adaptations. This type of training can also have psychological benefits for athletes, although it is typically performed at intensities higher than race pace.
Overall, aerobic endurance training improves cardiorespiratory and cardiovascular fitness, increases the body's ability to consume oxygen, and enhances endurance performance, making it a crucial component of training for endurance-based sports.
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Isometric contractions
Isometric exercises are ideal for those with limited workout space and can be done at home with or without equipment. The resistance in these exercises can come from your own body weight, gravity, holding an object, or using weighted exercise equipment. A good example of an isometric exercise is a plank, where you are contracting the muscles in your core, legs, and upper body to hold yourself up while remaining in the same position.
To get the most out of your isometric exercises, it is important to focus on good form to prevent injury and effectively target the desired muscles. Pay attention to your muscles contracting as you perform the exercise, and make sure to breathe throughout. It is better to prioritise proper form over holding a position for as long as possible, as this can be very taxing on the body and may lead to injury.
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Frequently asked questions
Muscle endurance is the ability of a muscle or group of muscles to sustain exercise or exertion over a period of time.
Muscle endurance can increase whole-body strength, improve your posture, and reduce your risk of injuries. It can also help you perform at the height of your sporting event and maintain peak physical condition throughout your lifespan.
Training for muscle endurance involves performing a higher number of repetitions (at least 15) at a lower weight. You can also increase the amount of time you hold a contraction, known as isometric contractions.
Any exercise can be good for muscle endurance if you perform it with the right form and number of repetitions. Some examples include push-ups, squats, sit-ups, and planks.
The frequency of your training will depend on your specific goals and fitness level. It is generally recommended to perform muscle endurance exercises three or more times per week.
