According to the most recent exercise recommendations, the American College of Sports Medicine recommends a minimum of two strength-building workouts per week. Muscles contribute to strong bones, increased stamina, improved heart function, better sleep, increased metabolism, better posture and decreased risk of injury. Both muscular strength and endurance contribute to overall health.
Muscular Strength
Muscular strength measures the amount of force a muscle can produce against a resistance one time. Examples of muscular strength include lifting yourself out of a chair, pushing a heavy object or lifting in the gym. Take an exact measurement of strength by performing a one repetition max test on a specific muscle group. Typically, a bench press or leg press is used to measure upper and lower body strength, respectively.
Muscular Endurance
Muscular endurance measures multiple muscular contractions over an extended period of time to cause fatigue. Running, climbing, biking and aerobics all utilize muscular endurance. Strength training incorporates some muscular endurance when performing higher repetitions, typically with lighter weight. Curl up and push up exercises help to measure muscular endurance. Perform the exercise for as many repetitions as possible and record the number.
Benefits
In real life, muscular strength is handy when you need to open jars, lift groceries and get out of a chair. Muscular endurance helps you walk the stairs to get to your office, shovel snow or carry your child. Improving strength and endurance contribute to a higher metabolism and decreased risk of injury as well as toned and firm muscles. This in turn increases your caloric burn both while at work and rest. Muscular endurance helps maintain proper posture all day long.
Improvement
Improve both muscular strength and endurance by incorporating strength training and cardiovascular exercise regularly. Cardiovascular workouts consisting of a constant speed at which you can comfortably hold a conversation for an extended period of time fine-tune muscular endurance. Interval programs utilizing short intervals of around 30 seconds work more muscular strength. Strength training programs using repetitions greater then 12 tend to build muscular endurance more, and less than 12 builds more muscular strength.
Considerations
While both strength and endurance are important, work your program around your specific goals. If you play a sport, incorporate activities into a workout that mimic that sport and the specific skills you need to develop. For everyday activities, design a program incorporating a balance of both strength and endurance. With all programs, be sure to start slowly and increase sets and repetitions appropriately. Use proper form in a safe environment.
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