You have muscular endurance when a group of muscles or a muscle can perform repetitive contractions against a force over a long period. What does muscle endurance mean?
The greater the muscular endurance, the higher the number of repetitions you can complete.
Do you need muscular endurance?
By building muscular endurance, you will perform physical tasks over a more extended period. While strength allows you to lift a certain weight, endurance will enable you to continue to do so over time.
Benefits of endurance training:
- Metabolism increases
- Reduced fatigue when exercising
- Good attitude
- Prevent injuries
- Prevent back problems due to built endurance in the core muscles
- Better sporting performance
- Varied training techniques for many exercises
How to increase muscle endurance?
Weight training. Aim to complete a movement in at least 12 repetitions. If your muscles get tired quickly, the weight is too heavy, building strength, not endurance. You can use either machine, free weights, or the body as a load to improve your muscular endurance.
Exercise slowly and in a controlled manner. Avoid quivering movements. Slowly lower your resistance as you train through the entire range of motion. Many people mistake trying to perform more repetitions just by moving faster.
Regular exercise. It would help if you exercised regularly to improve your endurance, preferably every day. Aim to complete a minimum of 12 repetitions, have a short rest and then repeat for at least three sets on each major muscle group.
Challenge the body. You need to make sure that it does not get too easy. When you are comfortable performing a certain number of repetitions of an exercise, do one of the following; Increase weight used, number of repetitions, number of sets, or decrease rest time.
It will be easier to increase endurance the more efficiently you move. For beginners, it is essential to start with simple movements when performing resistance training. Starting on machines and free weights is a great way to do this. If you think about your running technique, the more fluid this is, the longer and faster you will run, as you will work far more efficiently.