Ways to Improve Muscular Endurance

Ways to Improve Muscular Endurance
The President's Council on Physical Fitness and Sports defines muscular endurance as the ability of a muscle to sustain repeated contractions. This means that your muscular endurance has more to do with how many times you can lift a weight rather than how much weight you can lift at one time. Muscular endurance will not improve overnight, and to see noticeable improvement, you need to commit to at least three 30-minute workouts each week.


Aerobic activities including walking, running, swimming, jump-roping and cycling among others. These activities will increase your cardio-respiratory endurance and muscle endurance at the same time. Think of the leg muscles that you use when walking or running for an extended period of time. Even on a short five- to 10-minute walk, you lift and lower each leg many times. These movements are repeated contractions and will help build your muscular endurance.

Bodyweight Exercises

A body weight exercise is one that uses only your own body without any added weights. Common examples include push-ups, sit-ups and pull-ups. These exercises are a good way to not only increase your muscular endurance but also test your progress while attempting to improve muscular endurance. For example, if you perform push-ups to muscle failure three times a week eventually the number of push-ups you can do will increase. This means that the muscular endurance of your arms and shoulders has improved.

Weight Training

Weight training for strength usually consists of lifting heavy weights for a low number of repetitions. When your goal is increasing muscle endurance, however, stick to lower weights and high repetitions. This does not mean that the weight should be effortless to lift. Low repetitions means that you should be able to lift the weight at least 12 times but not more than 16 times according to the American Council on Exercise. If you can easily lift the weight 16 times then you need to increase the weight until you feel fatigued at some point between 12 and 16 repetitions. Let your muscle rest at least 30 seconds between each set and perform two to three sets of exercises. When weight training, it is important to give each muscle or muscle group a day of rest to prevent over-training or injury, which can slow down your goal of improving muscular endurance.

Article Written By Kittie McCoy

Kittie McCoy has been a freelance writer since 2008. She is also a part-time personal trainer and licensed entertainer in Las Vegas. She enjoys sharing her love of physical fitness and experience in the entertainment industry via her writing.

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