What is muscular endurance?
Muscular endurance refers to the ability of a muscle or group of muscles to repeatedly exert force against resistance for an extended period of time. It is one of the components of physical fitness, along with strength, flexibility, and cardiorespiratory endurance. The exercises are a great addition to your muscle endurance program.
Why is muscular endurance important?
- Enhanced Performance: Muscular endurance can contribute significantly to improved performance in various sports and daily activities. For sports like rowing, swimming, or long-distance running, you need your muscles to perform at a high level for an extended period of time. In daily life, tasks like carrying groceries, climbing stairs, or doing yard work also require muscular endurance.
- Prevention of Injuries: Muscles with good endurance are less likely to become injured. By developing muscular endurance, you’re strengthening not just your muscles, but also your tendons, ligaments, and bones, making them more resilient to stress and less prone to injury.
- Improved Posture: Strong and enduring muscles can also help maintain good posture by preventing slouching and other types of poor alignment.
- Increased Metabolic Efficiency: Regularly engaging in activities that enhance muscular endurance can also improve your metabolic rate, helping your body burn calories more efficiently even when at rest.
- Healthier Aging: As we age, we naturally lose muscle mass, a condition known as sarcopenia. By regularly working to improve and maintain muscular endurance, we can slow the progression of sarcopenia, allowing for greater independence and quality of life in our later years.
- Decreased Risk of Chronic Disease: Regular physical activity, including exercises that build muscular endurance, can decrease the risk of developing various chronic diseases, including heart disease, diabetes, and arthritis.
Exercises for muscular endurance
Body weight squats
Body weight squats are a type of strength training exercise that primarily targets the muscles in your lower body, including your quadriceps (front of your thighs), hamstrings (back of your thighs), glutes (your butt), and even your core. Because this exercise doesn’t require any equipment, you can do it virtually anywhere. It also improves muscle endurance when done correctly.
Here’s how to do a body weight squat correctly:
- Stand tall: Your feet should be hip-width apart. Stand with your chest up and your shoulders down. Your eyes should be looking forward.
- Begin the movement: Start by pushing your hips back, bending your knees, and lowering your body as far as you can. Make sure your knees don’t move inwards, they should be in line with your feet. Aim to lower your body until your thighs are at least parallel with the floor.
- Check your posture: As you lower, keep your chest and shoulders upright, and your back straight. You should be able to see the tops of your shoes if you look down.
- Rise up: Push your body back up, straightening your legs and returning to the starting position.
Tips:
- Keep your weight in your heels and make sure your knees don’t go over your toes.
- Keep your core engaged throughout the exercise.
- Breathe in as you lower your body, and breathe out as you push back up.
- Don’t rush. It’s better to do fewer squats with good form than more squats with poor form.
Plank
The plank is a popular core exercise that targets several muscle groups at the same time, including the abs, obliques, lower back, glutes, shoulders, and even the arms and legs. Planking helps increase your body’s stability, improve your posture, and build strength in your core.
Here’s how to do a plank correctly:
- Start in push-up position: Begin on all fours on the ground, then lower down onto your forearms with your elbows directly below your shoulders. Your feet should be extended behind you, about hip-width apart. You’ll be in a position similar to a push-up, but resting on your forearms instead of your hands.
- Form a straight line: Your body should form a straight line from your head to your heels. Be careful not to let your hips drop or rise too much. You want to avoid “sagging” in the middle or having your butt too high in the air.
- Engage your core: Tighten your abdominal muscles (imagine you are bracing for a punch in the stomach) and squeeze your glutes for stability.
- Hold the position: Stay in this position for a set amount of time. For beginners, you might start with holding the plank for 15-30 seconds. More advanced individuals may aim for 60 seconds or more.
Tips:
- Keep your neck and spine neutral. Don’t crane your neck up or let it drop.
- Remember to breathe. Inhale and exhale slowly and steadily.
- If a full plank is too hard, you can modify it. You can drop your knees to the floor, or do a high plank from your hands instead of your forearms.
Pushups
The push-up is a classic bodyweight exercise that targets several muscles at once. It primarily works the pectoral (chest) muscles, but also engages the triceps (back of the arms), deltoids (shoulders), and core.
Here’s how to do a push-up correctly:
- Start in high plank position: Begin in a high plank position on the floor, with your hands placed slightly wider than shoulder-width apart. Your feet should be hip-width apart or closer together, based on what’s comfortable for you. Keep your body in a straight line from your head to your heels.
- Lower your body: Bend your elbows and lower your body towards the ground. Keep your elbows tucked close to your body as you descend. Aim to lower yourself until your chest almost touches the floor.
Push back up: Push your body up by straightening your arms and returning to the high plank position. Try to keep your body straight and avoid sagging or hiking your hips during this movement.
Tips:
- Keep your core engaged throughout the movement.
- Be sure to breathe: inhale as you lower your body, and exhale as you push back up.
- It’s crucial to maintain a straight body line throughout the push-up to effectively engage your core and keep the focus on your upper body. Don’t let your hips sag or stick up.
For beginners who find the standard push-up too challenging, there are several modifications you can try:
- Knee Push-ups: Start in a high plank position but with your knees resting on the floor. Bend your elbows to lower your upper body towards the ground, then push up.
- Incline Push-ups: Place your hands on a raised surface like a bench or step instead of the floor. This reduces the amount of bodyweight you need to lift, making the exercise easier.
- Wall Push-ups: Stand facing a wall with your hands on the wall. Bend your elbows to bring your chest towards the wall, then push back to the starting position.
Crunches
Crunches are a popular exercise targeting the abdominal muscles. They’re commonly included in workout routines to strengthen the core and tone the abs. However, it’s important to note that spot reduction (losing fat in a specific area by exercising that area) isn’t possible, so to see defined abs, a combination of overall fat loss, strength training, and a balanced diet is needed.
Here’s how to do a basic crunch:
- Position yourself: Lie flat on your back on the floor or a mat. Bend your knees and plant your feet flat on the ground, hip-width apart. Place your hands behind your head with your fingertips lightly touching the back of your skull. Be careful not to pull or strain your neck.
- Start the movement: Engage your core and lift your upper body, which includes your head, neck, and shoulders, off the ground. The movement should be initiated by your abs, not by pulling your neck.
- Lower down: Slowly lower your upper body back down to the starting position.
Tips:
- Keep your elbows open and out of your field of vision. You should be able to see the ceiling or sky throughout the movement.
- Maintain a neutral spine and avoid straining your neck. A common mistake is to pull the neck forward which can lead to discomfort or injury.
- Remember to breathe: Exhale as you lift your body, and inhale as you lower it back down.
For beginners, it’s advisable to start with a few repetitions and gradually increase as your core strength improves. As with any exercise, it’s more important to perform crunches with good form than to do a larger number of reps with poor form.
Pullups
Crunches are a popular exercise targeting the abdominal muscles. They’re commonly included in workout routines to strengthen the core and tone the abs. However, it’s important to note that spot reduction (losing fat in a specific area by exercising that area) isn’t possible, so to see defined abs, a combination of overall fat loss, strength training, and a balanced diet is needed. This exercise is great for building muscle endurance.
Here’s how to do a basic crunch:
- Position yourself: Lie flat on your back on the floor or a mat. Bend your knees and plant your feet flat on the ground, hip-width apart. Place your hands behind your head with your fingertips lightly touching the back of your skull. Be careful not to pull or strain your neck.
- Start the movement: Engage your core and lift your upper body, which includes your head, neck, and shoulders, off the ground. The movement should be initiated by your abs, not by pulling your neck.
- Lower down: Slowly lower your upper body back down to the starting position.
Tips:
- Keep your elbows open and out of your field of vision. You should be able to see the ceiling or sky throughout the movement.
- Maintain a neutral spine and avoid straining your neck. A common mistake is to pull the neck forward which can lead to discomfort or injury.
- Remember to breathe: Exhale as you lift your body, and inhale as you lower it back down.
For beginners, it’s advisable to start with a few repetitions and gradually increase as your core strength improves. As with any exercise, it’s more important to perform crunches with good form than to do a larger number of reps with poor form.
Loaded Carries
Loaded carries are a versatile and functional exercise, which involve carrying an object of significant weight while walking. They’re great for developing overall strength, endurance, stability, and grip strength, as well as improving posture and core strength. Carries are one of the best exercises for muscle endurance.
Here are some common types of loaded carries:
- Farmer’s Walk: This is perhaps the most common type of loaded carry. Stand between two heavy weights (like dumbbells or kettlebells), squat down to pick them up while keeping your back straight, then stand up and walk for a certain distance or time. Your arms should hang naturally at your sides.
- Suitcase Carry: This is essentially a one-handed farmer’s walk. You carry a weight in one hand, like a suitcase, which challenges your core and stability as it fights against the asymmetry.
- Rack Carry: Hold a weight (usually a kettlebell or dumbbell) at your chest with your elbow bent, like in the top position of a clean. This is more challenging for your core and your upper body.
- Overhead Carry: Hold a weight overhead while walking. This requires good shoulder mobility and stability and is tough on the core.
- Zercher Carry: Carry a barbell in the crook of your elbows, in front of your chest. This is tough on your upper body and core.
For any loaded carry, the basic technique is the same:
- Lift the weight safely: Start by lifting the weight with good form, usually in a deadlift or squat-like motion.
- Maintain good posture: Keep your chest up, shoulders down and back, and core braced.
- Walk: Take steady steps, trying not to sway or lean to one side.
- Put the weight down safely: When you’re done, squat or hinge at the hips to lower the weight back to the ground.
Remember to choose a weight that is challenging but manageable, and always prioritize form over the weight used. The distance or time you choose to carry the weights can vary based on your fitness level and specific training goals.
How to improve muscular endurance
- Increase Repetitions and Decrease Weight: One of the most effective ways to improve muscular endurance is to perform a higher number of repetitions (reps) with lighter weights. For most people, this means lifting weights that are 50-70% of your maximum lift for 15-20 reps, or even more.
- Increase Sets: By adding more sets of each exercise into your workout, you’re forcing your muscles to work for a longer period. This increased volume can enhance muscular endurance over time.
- Shorten Rest Times: Shortening the rest period between sets forces your muscles to recover more quickly, thus improving their endurance.
- Incorporate Circuit Training: Circuit training, where you quickly move from one exercise to another with little to no rest in between, can significantly improve muscular endurance. This type of training keeps your heart rate elevated and works various muscle groups.
- Include Aerobic Activities: Aerobic exercises such as running, swimming, cycling, or rowing can help build muscular endurance, especially in your lower body.
- Bodyweight Exercises: Exercises like push-ups, squats, pull-ups, or lunges use your own body weight to provide resistance, which can improve muscular endurance.
- Yoga and Pilates: Both these activities require sustained muscle contractions, which can help improve muscular endurance, particularly in your core.
- Consistency and Progression: Consistently following a workout routine and gradually increasing the intensity, duration, or volume of your workouts over time (also known as progressive overload) is key to improving any aspect of fitness, including muscular endurance.
muscle mass vs muscle endurance
Muscle mass and muscle endurance refer to different aspects of physical fitness and strength training.
- Muscle Mass: This refers to the size of your muscles. Increasing muscle mass, often referred to as hypertrophy, typically involves lifting heavier weights for a lower number of repetitions. The goal of this type of training is to break down muscle fibers so that they repair and grow back bigger and stronger. Hypertrophy training often involves lifting weights at about 70-85% of your maximum capacity for 6-12 repetitions, with longer rest periods between sets. Increasing muscle mass not only improves strength but also boosts metabolism, as muscle burns more calories at rest than fat.
- Muscle Endurance: Muscle endurance is the ability of a muscle or group of muscles to perform repeated contractions against a load for an extended period. Training for muscle endurance involves lifting lighter weights for a higher number of repetitions (typically 15 or more), with shorter rest periods between sets. This type of training is particularly beneficial for improving the stamina and functional capacity of muscles, which can be important for athletes involved in sports that require sustained muscle activity, as well as in daily life activities.
Although these are different aspects of fitness, they are not mutually exclusive. Many effective training programs will include elements of both to create a well-rounded approach to fitness. Also, the type of training one might focus on could depend on personal goals, whether they are aiming for aesthetic changes, improvements in specific sports, or overall functional fitness.
does muscle endurance make you stronger
Muscle endurance training can make you stronger in a specific way. It primarily improves your muscles’ ability to perform a task repetitively over a prolonged period of time without fatiguing. This is a different kind of strength compared to what is gained from hypertrophy (muscle building) or powerlifting training, which are aimed at increasing the maximum amount of force a muscle or muscle group can exert in a single effort.
For example, after a period of endurance training, you might find that you can do more repetitions of push-ups, squats, or bicep curls with a given weight before your muscles fatigue. This is because your muscles have become more efficient at using energy and dealing with waste products that can lead to muscle fatigue.
However, improving muscular endurance doesn’t necessarily mean you’ll see a significant increase in maximal strength (the most weight you can lift or force you can exert in a single effort). That’s typically achieved through different types of training that focus on lifting heavier weights for fewer repetitions, known as strength or resistance training.
In other words, while muscular endurance training will make you better at sustaining muscle contractions over time, it won’t necessarily make you better at lifting very heavy weights. Both types of training are important for overall fitness and functionality, so a balanced exercise routine will often include elements of both.