![]() ![]() Weighted squats are great for strength training, but take the weight off and do high-rep bodyweight squats for a (safer) alternative that works endurance, and slow-twitch type 1 muscle fibers. Keep pushing the rep range higher to achieve progressive overload and improve endurance. Sit-Ups/CrunchesĪbdominal exercises like sit-ups and crunches are the equivalent of push-ups for their muscle group. ![]() One push-up is easy - but 50, and 100 push-ups are hard, which is exactly where muscular endurance comes into play. Push-upsīodyweight exercises like push-ups are also great for endurance. You’ll want to push yourself to progress by increasing the time you spend in the plank - start from 45 seconds or 1 minute if you’re a beginner. ![]() They work the endurance of your core, along with arms and legs to a smaller degree. Planks are among the most basic muscular endurance exercises. Let’s look at some of the best exercises you can do to increase muscular endurance. From there, lower weight and increase reps if endurance is your only goal, or keep it around 15-25 if you want a balance between strength and endurance. These rep ranges are fluid but aim for a minimum of 15-25. The goal is to get your muscles fatigued, and be able to push through more reps while your muscles are in that state of fatigue. More commonly, you're looking at 25 or more reps per set. This generally means a minimum of 15 reps per set. When you train muscular endurance, you want higher volume. What is an Ideal Rep Range to Increase Muscular Endurance? The correlation between endurance and strength means you'll incorporate your entire body while building muscular endurance.īut remember, for endurance, it's all about the slow twitch. One factor that gives marathon runners the edge is aerobic endurance training. While type 1, “slow-twitch” muscle fibers are important for a marathon runner. A sprinter, for example, is going to need to focus on training type 2, “fast-twitch” muscle fibers. They’re responsible for sustaining output over a longer space of time.Ĭertain activities are going to improve one or the other. Type 1, or “slow-twitch” muscle fibers are the opposite. These are responsible for fast and explosive movements. Type 2 muscle fibers are commonly known as “fast-twitch”. Our muscles are made up of type 1 and type 2 muscle fibers. But before we talk serious muscular endurance training, let's talk about muscle fibers. It's time to work out a muscular endurance training program for yourself. That's why it's vital to be deliberate about what you're training for. The science of muscular endurance is a little different from training for strength/hypertrophy only. How Does Muscular Endurance Improve? - The Science You'll want to focus on high-rep sets, decreasing the amount of weight in order to hammer out more volume (i.e. Improving muscular endurance means you need to do more reps and increase the time your muscles are under stress. If you want to get stronger, you need to lift progressively heavier things. Like anything you want to improve, the best way to build muscular endurance is to test it, using progressive overload. It's also important if you want your muscular strength to translate to other areas of your life, outside of the gym, where you need to maintain strength output for more than just 1 or 2 reps. So those are two big reasons that science tells us you should care about muscular endurance. There’s a correlation between muscular endurance and better overall health and well-being.įor one thing, studies have found an inverse link between muscular endurance and risk of musculoskeletal injuries (meaning injuries to bones, joints, ligaments, and muscles).īasically, you’re less likely to get injured if your muscular endurance is higher.Īnother study found that better muscular endurance leads to a decreased risk of cardiovascular diseases. Training muscular endurance means you might not necessarily be able to lift more, run/cycle faster, etc - but you’ll be able to do it for longer. Think of it like training for a 1-rep maximum vs training for the total number of reps. But muscular endurance is how long you can generate force for. Strength is how much force you can generate. Muscular endurance is in the middle of the two. Most people tend to focus on either strength or cardio training at the gym. Muscular endurance is a measure of how long your muscles can keep putting out force before they get fatigued. This is important because better muscular endurance and functional strength mean lower risk of injury, better performance in other athletic activities, and just feeling better and more mobile throughout the day.Īnyone can benefit from having better muscular endurance. As a result, these people tend to have poor functional strength compared to their size and 1-rep max. A lot of people neglect muscular endurance when they train. ![]()
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