Keep the hands flat on the floor shoulder-width apart and at roughly chest level.Start in a pushup position by lifting the body off the ground with the hands and toes, with the body in a straight line, horizontal to the floor.However, ACE recommend the following exercises for building muscle endurance, which a person can perform at home without equipment: PushupĪ pushup works the triceps, chest, and shoulder muscles. The design of a training program makes it suitable for endurance training. Example exercisesĪs we have already mentioned, there are no specific exercises that are better for training muscular endurance than others. People can choose exercises that suit their preferences and are challenging yet enjoyable enough to sustain training. If they have an RM of 300 pounds (lbs), they should aim to perform 2–4 sets of 15 or more reps with a load of 150lbs or less, with brief rest periods between sets.Īs their muscular endurance for this exercise increases, they may wish to make the exercise more challenging by reducing rest times between sets, or increasing the reps per set, rather than increasing the load weight.Ī person can apply the same principle of high rep and set volume, low–moderate load, and short rest periods to any exercise, such as bench presses, dumbbell curls, pushups, or squats. the weight or resistant force on the musclesĪccording to the National Strength and Conditioning Association, individuals training for muscular endurance should aim to complete three or more sets of 15 or more exercise reps with a load that is 50% or less of their one rep max (RM).Ī person’s one rep max is the maximum load with which a person can complete one repetition of an exercise.įor example, a person may wish to use the leg press machine at the gym to build endurance in the legs.People should take into consideration the following when tailoring a workout to boost muscular endurance: When training to improve muscular endurance, what matters most is not the type of exercise, but how people design their workout. Particularly considering that the health benefits of exercise have to be viewed in the context of the likelihood that exercise is continued for several years, not just the weeks of a controlled study.” “Variety in the type of exercise is as important as the type of exercise. Some evidence also suggests that exercise programs that people find enjoyable may be more likely to generate long-term benefits, as they may be more likely to stick with them.Ī 2015 study comparing HIIT and steady-state training notes: The best exercise programs mix strength and muscular endurance training. Unless a person’s fitness goals involve training for a particular endurance-based sport, training for muscular endurance alone may not be the most appropriate strategy. Moderate resistance training, with short intervals in between for rest, creates short bursts of tension to build strength.Ĭircuit or high-intensity interval training (HIIT) can be a suitable way to combine cardio and strength training into one workout. To increase muscular endurance, ACE recommend a combination of lower and upper body exercises, with strengthening exercises to target the whole body.
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