How to Exercise for Muscular Endurance

exercises for muscular endurance at home

Exercise for muscular endurance is an effort made to have a strong and healthy body. When it comes to endurance, it’s an immune system that serves as the biggest weapon against various viruses and diseases in your body. So if you have good endurance, it means your immune is works optimally. However, it’s not easy to get good endurance because you need hard work.

Muscular Endurance vs. Muscular Strength.

Many training activities are related and aim for strength like this. Even though it looks like you only get physical strength, some workouts can also increase your endurance. But maybe many of you don’t know that endurance isn’t always about strength. So there is a difference between the two.

The difference, strength is a condition where you have a group of muscles to apply a movement or lift heavy weights in a short period very strongly. Some workouts that develop strength include resistance training, such as weight lifting, bodyweight training, and resistance band training.

On the other hand, endurance is the ability of muscles to maintain strength for a long time. Examples of exercises that build endurance include running or biking long distances and swimming coupled with circuit training and weight training.

Why is Workout for Muscular Endurance Important?

Endurance is part of the main aspects of general fitness besides strength, flexibility, and balance. Many people don’t pay attention to endurance when it comes to the gym. They are too focused on strength training so it makes the endurance weaken. In fact, if you practice endurance besides strength training, it will improve balance.

best exercise for muscular endurance

You don’t have to be an athlete to get the benefits of exercising muscle endurance. When you increase muscle stamina, it will boost your energy and quality of exercise. Therefore, do it two to three times a week to train all your body muscles with moderate and high intensity.

The Benefits of Muscular Endurance.

Many people go to exercise for several reasons, the most common of which is burning fat. However, the actual benefits of exercise aren’t just about losing weight. Especially endurance training, this is useful to maintain your muscle strength while preventing muscle loss. Other benefits of endurance training include:

  • Facilitate your life to carry out daily activities.
  • Increases energy and protects you from possible injury.
  • Maintain weight because you burn a lot of fat.
  • Prevent Osteoporosis by increasing bone density, building stronger muscles, and increasing balance.
  • Improve the ability to run, throw, lift, and strengthen joint stability.

Read more: Best Beginning Bodybuilding Workout Plan

Best Exercise for Muscular Endurance.

As I said, one of the parameters of fitness is muscular endurance. To increase your endurance, do low-weight exercises by completing many repetitions. You can use free weights or machines to incorporate strength training into your schedule. There are four principles that you can vary when you do endurance exercises including:

workouts for muscular endurance
  • Load: For beginners or intermediate, choose low to medium weight or less than 50% of one maximum repetition because you will do high reps.
  • Volume: 10 to 25 reps in 2 or 3 sets.
  • Rest: Use a short rest period. For example, a 1-minute break for high reps and a break of less than 1 minute when doing medium reps.
  • Frequency: For beginners or intermediate, do 2 to 3 days a week to get a full-body workout.

#1 Bodyweight Exercises.

Apart from without equipment, this type of exercise was chosen because it can be adapted to various levels of fitness and you can do at home. So use your weight to increase muscle endurance. Some exercises that you can use to get started: planks, bodyweight squats, walking lunges, push-ups, dips, and crunches.

Use in the desired number of sets with reps between 10 to 25. Then move from one exercise to the next without resting. After completing all the exercises, give a break of less than or equal to 1 minute, depending on your intensity. Finally, repeat the cycle two or three times.

If you can’t repeat repetitions of up to 25 with regular push-ups, start with your knees on the floor because to build endurance you need large amounts of repetition!

#2 Machine Exercises.

You will do endurance exercise using a machine that’s combined with circuit training. Circuit training is a useful program for keeping your body moving from one exercise to another with little rest at the end of the circuit.

Just like bodyweight training, use a break of less than or equal to 1 minute between circuits with repetition and weights depending on your fitness. But be sure to use light and medium weights with high reps. Some examples of exercises you can do: squat with barbells or dumbbells, lunges, jogging 5 minutes using a treadmill, lat pull-down, chest workout using a machine or dumbbell, sit-ups, and cycling 5 minutes using a stationary bike.


Endurance refers to your body’s ability to release strength repeatedly over long periods with consistent movements. People used to call it stamina. Long-distance running is the most common way to gain muscle endurance and strength. Even though it seems difficult to do exercise for muscular endurance like that, you can actually do other exercises like push-ups instead of doing marathons. You have to do it with the right movements and repeat until you fail.

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