How to Boost Your Muscular Endurance to Feel Amazing
You’ve probably heard that endurance is an important aspect of fitness. Having good muscular endurance indicates your body has the capability to work under a load for extended periods of time. It is just one of the important components for good muscular fitness, in addition to strength, flexibility, and power.
Muscular endurance is important not just for showing off at the gym, but also for completing normal everyday activities. For athletes, muscular endurance will improve performance and recovery; but that’s only a glimpse of how it can improve your overall health.
Muscular endurance training is an essential part of any good fitness program, so in this blog, our functional fitness trainers will discuss all the benefits, and explain how you can begin your endurance journey to start feeling amazing.
The Types of Muscular Endurance
When it comes to strength training, muscular endurance refers to the repetitions you can do with proper form before you need a break. Examples where muscular endurance is necessary include when you’re performing squats, sit-ups, or bicep curls with light-to-moderate weight. This kind of endurance refers specifically to muscle training.
Endurance required during activities such as running, swimming, or cycling is typically referred to as cardiovascular or cardiorespiratory endurance, which is different from what we’ll be discussing in this article.
Endurance training for any of these physical activities boosts the energy systems of the body, making it possible for the muscle fibers and other structural elements of the body to perform for extended periods of time.
The Importance of Muscular Endurance for the Body
While you may think muscular endurance is only good for impressing your fellow gym rats, it is crucial even for everyday activities, especially as you age. Each time you climb several flights of stairs, carry heavy bags of groceries, or get on your knees to scrub the bathtub, you are engaging your body’s muscular endurance.
Studies have even shown that muscular endurance training in conjunction with resistance training can significantly improve blood sugar and insulin levels for those struggling with type 2 diabetes. It also can set a solid foundation within your body to reduce your chances of injury.
How is Muscular Endurance Measured?
When you start a training program with Get F.I.T., we will conduct a thorough functional fitness assessment before taking any further steps. This gives us a baseline to start from so we can determine the best routine, intensity, and load to get you going and track your progress along the way!
A push-up test is just one example of how we test muscular endurance. You will do as many push-ups as possible before you break form. Tests may possibly be timed to see how many repetitions you can complete in a minute.
Tips to Improve Muscular Endurance
When the goal of your training is to improve your muscular endurance, it is recommended that you use lighter weights and complete a higher number of reps. Regardless of your level, the following principles can help you improve your endurance.
Select the Right Exercises
Generally, you should select exercises that target large muscle groups or multiple groups, such as the legs or core and upper back. Incorporating variety with exercises that simultaneously target more than one limb or joint can also be effective. Think exercises such as squats, hip thrusts, and lunges.
If you aren’t sure what exercises are right for your current level or you have recently recovered from an injury, it’s best to not guess. Call our trainers at Get F.I.T. today to build the best program for you!
Work with the Right Load & Reps
The load of your exercise is the amount of weight used, such as a 5-pound dumbbell or setting the leg press machine to 40 pounds. The volume, or repetitions, refers to how many times you do the exercise in one set, without stopping.
Select a load that is less than half of your maximum weight. Beginners or intermediate fitness fanatics should perform 8 to 12 repetitions per set and repeat the set once or twice. Advanced gym junkies can push a bit harder, hitting 10 to 15 reps per set.
Take Rest Periods
Rest periods are necessary to prevent injury but also to give your muscles the adaptability to go back and forth from resting to working quickly. We suggest resting for one to two minutes between sets.
Circuit training can be a great method for building muscular endurance, as you have short periods of rest as you move between exercise stations.
Exercise the Right Amount
Consistency is important when it comes to muscular endurance, however, it’s also important to not overdo it. Depending on your current fitness level, work out at the following frequencies:
Novice – complete 2-3 days a week of full-body training
Intermediate – complete 3 days of total body workouts or 4 days per week split between upper and lower body exercise
Advanced – complete 4-6 days a week split by muscle groups
Not sure what level you’re at? Visit our functional fitness gym and get professionally evaluated!
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Muscular endurance training is beneficial for anyone and everyone and can improve your everyday life. Whether you want to improve your ability to exert physical energy for an extended period of time or you want to help find relief from conditions such as Type 2 Diabetes, muscular endurance training is for you.
If you’re ready to commit to your fitness journey, say hello to our team of trainers at Get F.I.T. Whether you’re looking for a committed routine in the gym or need more flexibility with the ability to train from home, our program has what you’re looking for.
