Introduction
Many sports and jobs require you to utilize your muscles frequently over time or to hold a muscle contraction for an extended amount of time.
The ability to maintain muscle strength in useful or athletic activities throughout time is critical for enjoying life and leisure activities. If you don’t have the appropriate muscle endurance, you can’t go skiing or riding with your family.
Increasing muscle endurance has a number of advantages. Understanding what muscle endurance is, why it is important, and how to develop it is critical. Here are the answers, as well as some exercises to help you increase muscle endurance.
What is muscular endurance?
Muscular endurance is described as a muscle’s ability to exert force consistently and repeatedly over time. It is required in practically every sporting event. Muscular endurance and stamina are interchangeable terms.
Long-distance running is a physically demanding sport. Throughout the race, a marathon runner’s body performs the same motion and stride. To avoid damage or significant tiredness, their muscles must have a high level of endurance.
However, good muscular endurance benefits more than simply elite athletes. Other instances in which your muscles must work efficiently for an extended period of time include rocking a young child to sleep or walking up a flight of stairs.
Why is muscular endurance important?
Muscular endurance has been related to a reduced risk of a number of health issues.
For example, a 2014 study revealed that higher levels of muscular endurance were associated with a lower risk of cardiovascular disease. Lower levels of lipids, serum blood sugar, and blood pressure were associated with higher levels of muscle endurance.
In a 2017 clinical study, higher levels of muscle endurance were connected to a lower incidence of musculoskeletal injuries. According to evidence ranging from strong to moderate, lower levels of muscular endurance in pushups and situps were related to a higher level of injury.
How to improve muscular endurance
Extending the time a muscle is contracted during an exercise is one way to develop muscular endurance. This can include increasing the number of repetitions for a certain exercise or muscle group.
A study aimed at testing and improving cross-country skiers’ muscle endurance showed that an optimal muscular endurance training session would contain more than 20 reps but fewer than 100.
For example, if you regularly bench press for three sets of eight to ten reps, you could reduce the number of reps to two sets of twenty-five to thirty.
The caveat is that you’ll almost certainly need to lessen the amount of weight you’re using. For example, if you use 155 pounds for 10 reps to failure, you could lower the weight to 110 pounds for a higher volume set.
Another alternative is to hold a contraction for a longer period of time. By definition, isometric contractions prepare your muscles for endurance.
Karate practitioners, for example, will squat for several minutes in a horse stance (a squat position). This workout increases the endurance of the hips and thighs.
A plank can be used in a similar manner, as described below. This exercise focuses on the abs and other core muscles. In fact, according to a 2014 study, performing the plank 5 or more times per week resulted in the biggest improvements in ab endurance.
Regardless of strategy, the important goal is to continually challenge your muscles as you improve, whether by striving to do more reps or holding a position for a longer amount of time.
Muscular endurance exercises
The five workouts listed below can assist you in increasing your muscle endurance. They don’t require any special equipment and may be finished at home.
To notice progress, repeat these exercises 2-3 times each week on non-consecutive days.
Remember that the purpose of performing these workouts to failure is to gradually develop your muscle endurance. Maintain proper form, however, to decrease the danger of damage.
If you wish to do the moves correctly, pay close attention to the advice provided under each exercise.
How to improve muscular endurance
Muscular endurance can be developed by extending the time a muscle is contracted during an exercise. Increase the number of repetitions for a certain exercise or muscle group.
A study aimed at testing and enhancing the muscle endurance of cross-country skiers discovered that an optimal muscular endurance training session would include more than 20 reps but fewer than 100.
Completing high-volume sets may also be an effective training method for building muscle endurance. Remember that the load may need to be changed.
For example, if you normally bench press for three sets of eight to ten reps, you may modify that to two sets of twenty-five to thirty reps.
The catch is that you will almost probably need to reduce the amount of weight you use. For example, if you use 155 pounds for 10 reps to failure, for a larger volume set, you could reduce the weight to 110 pounds.
Another option is to maintain a contraction for a prolonged period of time. Isometric contractions, by definition, prepare your muscles for endurance.
Karate practitioners, for example, will squat in a horse stance for several minutes (a squat position). This workout helps to improve hip and thigh endurance.
A plank can be used in the same way, as described below. This workout targets the abdominals and other core muscles. In fact, a 2014 study found that performing the plank 5 or more times per week produced the greatest improvements in abdominal endurance.
Regardless of the method, the key goal is to constantly challenge your muscles as you grow, whether by attempting more reps or holding a position for a longer period of time.
Exercises for muscular endurance
The five workouts listed below can assist you in increasing your muscle endurance. They don’t require any special equipment and may be finished at home.
To track improvement, perform these exercises on non-consecutive days 2-3 times per week.
Remember that the purpose of performing these workouts to failure is to gradually develop your muscle endurance. Maintain proper form, however, to decrease the danger of damage.
If you wish to do the moves correctly, pay close attention to the advice provided under each exercise.
1. Plank
- Begin on all fours with your forearms on the ground. Step back one step at a time until your spine is straight from head to heel.
- Engage your abs to support your lower back, and imagine moving your chest away from your elbows while keeping your spine straight.
- Before relaxing, hold for as long as feasible (at least 30 to 45 seconds). One rep is completed.
Tips: If your form starts to degrade (either your hips sink low or your buttocks begin to lift up), take a break before moving on to the next exercise.
2. Body weight squats
- To begin, stand tall with your feet slightly wider than shoulder-width apart and your toes pointed straight forward.
- Sit back and bring your buttocks up to the level of your knees. Your thighs should be nearly parallel to the floor, with your knees tracking over your toes.
- Squeeze your glutes as you push yourself upright.
- Do 2-4 sets of 25 repetitions. If you believe you can do more, increase the rep count at the end of each set.
Keep your head up, chest high, and shoulders back to preserve good form. Keep your torso from becoming horizontal to the ground.
Widen your stance and point your toes outward to try a variation on the basic squat. This exercise will work the inside of your thighs.
3. Walking lunges
- Stand tall with your feet shoulder-width apart.
- Take a large step forward with your right leg, then lower yourself such that your back knee contacts or nearly touches the ground.
- To get back up, use your front foot to push down.
- Then do the same with your left leg.
- Do 2-4 sets of 30 lunges (15 on each leg, per set).
Keep your trunk upright while doing so. Your lead knee should track in line with your shoelaces as you lower your torso, and your shoulders should be behind your toes.
4. Pushups
- Begin in a complete plank position, with your hands slightly wider than and squarely beneath your shoulders.
- Use your hands and toes to support your body (not your forearms, as with the plank described above). Maintaining neutral spinal alignment will help you avoid sagging hips.
- To drop yourself to the ground, bend your elbows at a 45-degree angle and direct your chest down.
- Return to a plank position by squeezing your palms together.
- 5 x 15 repetitions (adjust as needed).
If you find this activity too difficult, start with your weight on your knees instead of your toes, or start with a wall pushup.
5. Crunches
- Start by lying on your back, legs bent, and feet flat on the ground. To support your neck, place your hands softly behind your head, elbows out to the sides.
- Curl your body up and lift your upper back and shoulders off the ground to engage your abs. Instead of curling your elbows around your head, keep them out to the sides. Avoid using momentum rather than muscles to elevate your body. Maintain a golf ball-sized gap between your chin and chest.
- To optimize your muscle, lower your body in a regular motion.
- Perform 5 sets of 25 repetitions.
Do not use your hands to pull your neck or head. Your abs should do the majority of the effort.
6. Kettlebell Swing
- Set your feet somewhat wider apart than shoulder width. Hold a kettlebell in front of your body with both hands, and arms straight.
- Swing the kettlebell back and forth through your legs, keeping your knees slightly bent and your back flat. Raise your torso and swing the kettlebell in front of you to shoulder height.
- Strike your hips forward as you stand up straight to strengthen your glutes and core. Keep your legs straight and your glutes engaged in a full hip extension as the kettlebell reaches shoulder height.
- Allow the kettlebell to swing down through your legs while keeping your hips bent. This is the third occasion.
Hinge (don’t squat), explode and fire the glutes at the top to fully extend the hips (hip extension is primary, kettlebell height is secondary), and snap the ‘bell down aggressively.
In conclusion
Muscular endurance is necessary for both general health and specific sporting activities. It is required for function since it reduces the possibility of harm and some chronic illnesses (such as heart disease).
Muscle endurance training entails lengthening muscular contractions. Higher reps and isometric hold periods can assist. Try muscular endurance training instead of your usual routine and see what the extra effort can do for you.