Muscular strength refers to the power of your muscles, while muscular endurance describes your ability to use them over time. Strength and endurance training are two different aspects of exercise, and you pursue them differently. Using the correct weights and repetitions will help you train both functions properly and help you meet your personal fitness and athletic-performance goals.
Step 1
Lift weights to create muscle-building workouts. Depending on how big you want to build your muscles, you will lift up to your maximum weight, performing three to five repetitions of an exercise. Perform three to four sets of each exercise per workout. Perform strength workouts using exercises such as deadlifts, bench presses, biceps curls, triceps extensions, hamstring curls, leg presses, flies, squats and pulldowns.
Step 2
Perform body-weight exercises to build muscular strength. Push-ups, sit-ups, chin-ups, pull-ups and chair dips are examples of such exercises. These exercises might not build as much strength as free weights or machines, depending on your size and strength. You also might not be able to target as many specific muscle groups with these exercises.
Step 3
Lift weights to create muscular endurance exercises. Use lighter weight loads and perform more repetitions. Lift less than 50 percent of your maximum weight, and perform eight to 10 repetitions of each exercise, taking a one-minute break between each set. Repeat each set three to four times per workout. You can use free weights, weight machines, dumbbells or kettlebells. Perform the exercises listed in the strength workout described above, using lighter weights.
Step 4
Perform body-weight exercises to build muscular endurance. Use the circuit training system described above, performing the exercises described above. Rest no more than one minute between sets to keep your metabolism going during your endurance workout.
Step 5
Use resistance bands to create muscle-building and endurance workouts. Depending on your starting strength and final goals, you might not receive as much muscle-building benefit from resistance bands as you will from lifting heavy weights. Resistance bands may be more appropriate for endurance exercises.
Step 6
Warm up prior to lifting weights, to help coordinate your body's physical functions and to provide better muscle contractions, performance coach Brian Mac recommends. Cool down and stretch after each workout to prevent muscle soreness later and to increase flexibility.
Step 7
Alternate workouts to give your damaged muscles time to rest and repair; they will grow larger and stronger during this break. Alternate which muscles you work each day, or take a day off between workouts.
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