While muscular strength and endurance go hand-in-hand, they are not the same, nor do you develop them in quite the same way. Both strength and endurance are enhanced through what's called the "overload principle"--which the American College of Sports Medicine describes as exercising above the level above what you normally experience. Muscular strength can be thought of as the maximum force that you can exert against an object; think of lifting a weight or pushing a heavy object. Whereas muscular endurance is all about how often you can exert force against an object or perform a task without fatiguing to the point of no longer being able to perform the task or suffering a serious break in form or the quality of the task.
Testing Muscular Strength
One of the most oft-used tests for determining muscular strength is the "one-repetition max" test. Typical test exercises include the bench press and squat. Because this test requires your maximum effort, the "National Strength and Conditioning Association" in its book "Essentials of Strength Training and Conditioning" recommends you allow at least two to three minutes of recovery time between lifts when testing. The ACSM offers guidelines on how to conduct this type of testing in its publication "ACSM's Guidelines for Exercise Testing and Preparation."
Developing Muscular Strength
You overload your muscles to increase your strength by increasing the resistance that your muscles are working against. In other words, if you're lifting weights, by lifting heavier weight than you're normally used to lifting. The ACSM advises that your muscular strength is best developed by using resistance that's your maximum or near maximum resistance, and with fewer repetitions. The actual exercise used will depend on which muscle you are trying to strengthen.
Testing Muscular Endurance
There are a number of tests to determine your muscular endurance. Most of these tests are what's described as "local muscular endurance tests" meaning they are targeting a specific muscle or muscle group. Examples of this type of test are the chin-up, push-up or bar dip. In each of these tests, your goal is to continue to perform the exercise until you can no longer complete a full repetition of the exercise or can no longer complete the exercise with proper form.
Developing Muscular Endurance
To develop your muscular endurance, you need to increase the duration of your resistance training. This can be done by increasing the number of repetitions or sets, or by increasing the amount of time that you workout. The ACSM advises that you should use less than your maximum weight or resistance when trying to improve your muscular endurance. Performing this type of "sub-maximal" exercise to muscular exhaustion or near exhaustion is what is needed to challenge, and ultimately improve, your muscular endurance.
Training Tips
Heavier resistance training used to develop muscular strength requires longer rest periods between exercise sets, says the NCSA. Three to five minutes is recommended. Whereas, when working on muscular endurance, performing more repetitions, more exercises and shorter rest periods works, they say.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 1995
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 1994
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