Weight training – aim to complete a movement for at least 12 repetitions. If your muscles are exhausting sooner, then the weight is too heavy and you are building strength not endurance. You can use either machines or free-weights to improve your muscular endurance.
Exercise slowly and controlled – avoid jerky movements and throwing the weights about. Lower the resistance slowly when training through the complete range of motion. Many people make the mistake of thinking as they are trying to perform higher repetitions that they should just move faster.
Regular exercise – if you want to improve endurance you need to train on a regular basis. Ideally on a daily basis. Work on completing the minimum 12 reps, taking a short rest and then repeating for at least 3 sets on each major muscle group.
Challenge the body – you need to ensure it doesn’t become too easy. When comfortable performing repetitions of an exercise, do one of the following: increase weight used, number of reps, number of sets or reduce the length of the rest period.
Move better – the more efficiently you are moving the easier it will be to increase your endurance. For beginners it is key to start with simple movements when performing resistance training and building this up. Start on machines and progressing to free-weights is a great way to do this. If you think of your running technique, the more fluid this is the longer you will be able to perform as you will be working far more efficiently.
Muscular strength relates to your ability to move and lift objects. It’s measured by how much force you can exert and how much weight you can lift for a short period of time.
Examples of exercises that develop muscular strength and power include resistance training, such as weightlifting, bodyweight exercises, and resistance band exercises. Running, cycling, and climbing hills are also options.
Read on to learn more about the difference between muscular strength and muscular endurance, as well as muscular strength benefits, cautions, and exercises.
While muscular strength and muscular endurance are similar in some ways, they have some key differences. Muscular strength is determined by how much force you can exert or how much weight you can lift. Building muscular strength uses heavier weights for fewer repetitions.
Muscular endurance refers to the ability of a muscle to sustain repeated contractions against resistance for an extended period of time.
Activities that build muscular endurance include long-distance running, cycling, or swimming, along with circuit training and bodyweight exercises. You can improve muscular strength and endurance by doing repetitive movements until the point of exhaustion.
Muscular strength enhances overall health and boosts athletic activity.
To build muscular strength, size, and power, do exercises and activities that make you work your muscles harder than normal.
Since you’re focusing on getting stronger, you may want to try to intensify the exercises by using heavier weights and increasing your body resistance, even if it means that you do fewer repetitions.
Do these exercises at least two times per week. If you don’t have time for a longer session, squeeze in a few sets throughout your day.
Watch this video for a demonstration of some of the following exercises.
Sit into a chair as you squat to make this exercise easier. To increase the intensity, hold dumbbells or a bar at chest level.
For this exercise, you’ll need dumbbells or a barbell.
Once you’ve mastered the form of this exercise, try doing standard pushups with your knees raised and your feet extended behind you.
This plank variation is a good option if you have concerns with your wrists.
This exercise targets your back and core to promote stability and good posture.
This cardio exercise will help to get your heart rate going and your blood pumping while also building strength in your lower body.
Use caution when starting a strengthening exercise program if you’re new to exercise or have any injuries or medical concerns. Here are a few tips to help you avoid injury:
If it’s an option, talk to a personal trainer to set up an exercise program if you’re new to fitness or simply want an expert opinion. Your trainer will help you build and maintain the motivation that it takes to stick to your exercise routine and get the results you want.
Working with a professional ensures that you’re doing the exercises correctly and efficiently. They’ll help you stay on track, make sure you’re using proper technique, and advance the exercises when you improve.
If it’s not possible to work with a professional, find a training partner. You can help each other stay motivated and make sure you’re both using proper technique.
Challenging your muscles to work harder than usual on a regular basic can help you build muscular strength.
To stay on target and meet your fitness goals, it’s essential that you develop a routine that you enjoy. Change it up as often as you like to prevent yourself from getting bored and to target different muscle groups.
Along with weight and resistance exercises, amp up your usual activities, such as climbing stairs or carrying heavy bags, to build muscular strength and endurance.
Make a point to incorporate more of these everyday tasks into your daily routine so you can enjoy the benefits of a strong body.
Last medically reviewed on October 31, 2019