One of the most important components of muscular fitness is muscular endurance. Learn how to improve muscular endurance and reach your fitness goals.
When people think of muscular fitness, they usually think of muscle strength and power. However, muscular endurance is as important as those components if you want to maximize your results.
The ability of a muscle (or group of muscles) to endure recurring contractions against a resistance for extended periods of time is called muscular endurance. There are different types of muscular endurance, depending on what type of workout takes place.
For example, when it comes to strength training, muscular endurance means the number of repetitions you can do without having to stop and rest in a single exercise.
Some of these exercises includes squats, sit-ups, and bicep curls – and how many you can do without having to stop. On the other hand, activities such as running and cycling requires cardiovascular endurance, which is different than the type of endurance necessary in strength training.
How to Improve Muscular Endurance
According to the American College of Sports Medicine (ACSM), lower intensity strength training programs are the best for improving muscular endurance.
Start with a light to moderate intensity load, which is less than 50% of the repetition maximum. The repetition maximum refers to the maximum weight you can use for one repetition of the exercise.
Proceed to perform a somewhat high number of repetitions – 15 to 25 per set for one or two sets. In addition, if you want to improve your cardiovascular endurance, gradually increase the time you spent running, cycling, swimming, etc.
While this generally relates to cardio and not strength endurance, it can help build muscles for overall endurance.
Trainings to Improve Muscular Endurance
The following trainings are based on recommendations from the ACSM regarding weight and resistance training. As mentioned, the ACSM recommends resistance training with moderate to low weights and high repetitions.
These types of exercises seem to be the most effective when it comes to improving muscle endurance and strength endurance.
Types of Exercises
Choose exercises that will work multiple muscle groups or large muscle groups to the point of fatigue. This will stimulate the muscles to change and increase their endurance.
There are various types of programs all at different levels, from novice to intermediate to advanced training.
Loading Programs
Novice and intermediate programs involve using relatively light loads with 10 to 15 repetitions. On the other hand, advanced trainings range from 10 to 25 repetitions per set (or even more).
Short Rest Periods
The most effective rest periods are short if you want to improve muscle endurance. Moderate sets (10-15 repetition) should have rest periods that are less than a minute, while high-repetition sets (15-20) should have 1 to 2-minute rest periods.
Frequency of Trainings
Beginner trainings for the entire body should take place 2 to 3 days a week while intermediate trainings with the same goal should be 3 days a week.
If you’re doing split routines for upper and lower body workouts during intermediate training, change it to 4 days a week. Advanced trainings involve 4 to 6 days a week if the sessions are divided by muscle groups.
Speeds of Contraction
The velocity of your contractions depends on the number of repetitions. When doing a moderate number of repetitions (10-15), you should practice intentionally slow speeds.
However, when doing many repetitions (15-25+), practice moderate to fast speeds of contraction.
Additional Help
People who want to improve their fitness and maximize their workouts usually use pre-workout supplements. These supplements help them focus, endure longer, and give it all they have.
Some of the best pre-workouts also improve circulation, which is essential to a good workout. Poor circulation often leads to a variety of issues, including the ineffective delivery of nutrients and oxygen to the muscles – which is where Circulation Boost comes in.
Circulation Boost is one of the best circulation supplements on the market. It combines the power of l-arginine, l-citrulline and other key vitamins and minerals to improve blood flow in a safe and effective way.
If you want increased levels of energy, more strength, better recovery, and a boost in endurance, try Circulation Boost.