HOW TO IMPROVE MUSCULAR ENDURANCE

Written by: ASN

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Time to read 4 min

Wiktoria Alexandersson, Sports Nutritionist and Strength Coach

This article has been reviewed by and is endorsed by Wiktoria Alexandersson, qualified Sports Nutritionist and Strength Coach. Check out Wiktoria on Instagram.

Muscular endurance is the ability of a muscle to exert itself repeatedly against resistance for longer periods of time (Brown, E. 2019).

Incorporating activities that enhance muscular endurance into your regular workout routine will immensely increase your stamina, boost your energy levels and reduce fatigue.

Whether in sports or recreational activity, heightening your endurance will reduce the risk of injury while allowing you to perform repetitive activities for longer periods (Bradley, D. 2022).

You can increase your muscular endurance now by reading the rest of this blog; we’ve got a few tips and tricks you won’t want to skip!


Keep it simple


You don’t need a gym to practise endurance, and many of the workouts and activities that will help strengthen your endurance are achievable at home, right in your living room!


Something as simple as planking in short reps can immensely improve your resistance and endurance; here are a few more options:
 


  • Squats


  • Lunges


  • Pushups


  • Crunches

That sounds easy enough, right? Well, that’s because it is.


Performing small sets with more extensive reps (For example, five sets of 25 reps) is a great way to improve your endurance right from home. Plus, it isn’t too time-consuming either (Palladino, A et al. 2022).


Weight training

You can never go wrong with weights if you want to increase the endurance and strength within your muscles.

So how do weights help? They put stress on your muscles, forcing them to adapt and grow, making it a critical method for increasing your endurance (Sandhya, P et al. 2020).

It’s important to train with weights at least two or three times a week when starting out, gradually increasing your reps by two to three sets per exercise every second or third day.

While it can be hard to get yourself started mentally, we suggest warming up first to help loosen up your body and prevent the risk of injury. Our Evolve Creatine Monohydrate may also help improve your strength, power and endurance recovery when taken before a session.

Repitition

One of the best ways to improve your muscular endurance and bolster the productivity of your workouts is to improve the volume of your sets (Palladino, A et al. 2022).

Increasing the number of reps you perform on each specific exercise can majorly improve your muscular endurance and muscle growth. A great way to improve your results is to increase the repetitiveness of your specific workouts to exhaust your muscles. If you’re training with weights, you may find it beneficial to use a lighter weight with increased repetitions to build more endurance (Rogers, P. 2021).

Looking for a pre-workout that will fuel your endurance routine? Disorder by Faction Labs may increase your focus and energy and is a great supplement when targeting endurance.

Strength training

Strengthening your muscles is an essential part of enhancing your endurance. You should make room for strength training when trying to improve your endurance.

While repetitive sets with a higher rep count are hugely beneficial, you should consider diversifying your workout by focusing on muscle strength. You’ll find it essential to create a good balance within your muscular system.

The best way to achieve this is to push yourself to the limit for a short period - basically the opposite of what we said earlier…hear us out though. Instead of sets with a higher rep count, you want to target shorter repetitions with a much heavier weight (Freytag, C. 2020).

If you’re looking for a powerful stimulant that will help fuel you through this activity, REDCON1 Total War may be the perfect compound to drive your workout.

Resistance

Resistance training is an excellent way to increase muscle strength and function. It is beneficial for improving your athletic performance in any physical activity.

Incorporating resistance training into your workout routine will improve your endurance and increase your muscle strength and general well-being (Hong, AR et al. 2014).

Recovery

Rest always helps. Not only have you earned it, but it will allow your body to replenish after a workout.

Your body needs those periods of recovery so your muscles can properly remedy any fatigue created while exercising. The length and intensity of your session will also determine how long your body needs to recover.

While resting is the easiest way to recover, we also suggest protein post-workout supplements. Supplements like our Evolve Reload protein powder can support accelerated muscle recovery so that you can get the best out of every gym session.

References

Brown, E. 2019, ‘What is the Definition of Muscular Endurance?’ Live Strong, accessed 31 August 2022,

Bradley, D. 2022, ‘Why is Muscle Endurance Important?’ Live Strong, accessed 29 August 2022,

https://www.livestrong.com/article/331420-why-is-muscle-endurance-important/>

Palladino, A et al. 2022, ‘The Top 5 Muscular Endurance Exercises’, Healthline, accessed 29 August 2022.

https://www.healthline.com/health/fitness-exercise/muscular-endurance-exercises#bottom-line>

Sandhya, P et al. 2020, ‘Weight Training: Improve your Muscular Fitness’, Mayoclinic, accessed 29 August 2022.

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20047116#:~:text=Weight%20training%20provides%20a%20stress,or%20by%20using%20weight%20machines.>

Rogers, P. 2021, ‘Volume vs. Intensity in Weight Training’, Verywell Fit, accessed 29 August 2022.

https://www.verywellfit.com/understanding-volume-and-intensity-in-weight-training-3498252>

Freytag, C. 2020. ‘Muscle Strength and Endurance in Weight Training’, Verywell Fit, accessed 29 August 2022.

https://www.verywellfit.com/muscle-strength-vs-muscle-endurance-which-is-better-3576777>

Hong, AR. 2014, ‘Effects of Resistance Training on Muscle Strength, Endurance, and Motor Unit According to Ciliary Neurotrophic Factor Polymorphism in Male College Students’, Journal of Sports Science & Medicine, accessed 29 August 2022.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4126309/#:~:text=Several%20previous%20studies%20have%20confirmed,aging%2Drelated%20process%20of%20sarcopenia%20>