Muscular endurance is the ability to perform an exercise for multiple repetitions over a period of time. It is vital in many sports and beneficial for everyday tasks. Muscular endurance training should involve exercises in the main muscle groups, using a weight in which muscle fatigue occurs after at least 12 consecutive repetitions for two or three sets. Keep rest periods between sets 30 seconds or less.
Step 1
Hold a dumbbell in each hand at your sides to do squats. Stand with your feet at least shoulder-width apart. Bend your knees and allow your hips to push back while keeping your back straight. Continue to lower down until your thighs are slightly below parallel to the floor. Return to starting position, and repeat.
Step 2
Improve muscular endurance in your chest, triceps and shoulders with pushups. Add weight by either wearing a weight vest during the exercise or having a partner hold a weight plate in place on your back during the exercise.
Step 3
Target your back, shoulders and biceps with pullups. If you cannot do any pullups, replace the exercise with an assisted pullup machine or lat pull downs. If you can do more than 15 repetitions, add resistance with a weighted vest or weight belt.
Step 4
Complete triceps dips by sitting on a bench, placing your hands on a bench with your fingers hanging over the edge and keeping your arms extended. Extend your legs out in front of you on the floor. Slide your butt off the bench; slowly bend your arms and lower down until your upper arms are parallel to the floor.
Step 5
Lie on the floor with your knees bent and feet flat on the floor. Hold a dumbbell across your chest and slowly lift your shoulders off the floor, keeping your lower back on the floor. Pause briefly at the top of the movement before returning to starting position.
Tips and Warnings
- Shorter rest periods provider greater improvements in muscular endurance. Perform each exercise in a circuit by completing one exercise and then immediately performing the next exercise without resting between exercises. After completing all the five exercises, rest for 30 to 60 seconds and repeat for two or three more rounds.
- Always check with your physician before beginning any new exercise program.
Things You'll Need
- Weight bench
- Dumbbells
- Weight plates
- Pullup bar
References
- Sports Fitness Advisor: Muscular Endurance Training
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2000
- "Strength Training Anatomy"; Frederic Delavier; 2001
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