In simple terms, muscular endurance is the muscle’s ability to exert force for an extended period of time. Although many people focus only on increasing their physical strength, improving muscular endurance is just as important when it comes to physical fitness. So, here are some things you should remember if you want to start working on your endurance.

Choose the right exercises

Compound exercises are movements that involve more than one muscle or joint like deadlifts, squats, and pull-ups. Compound movements are the right choice when it comes to improving muscular endurance. This is simply because if more (and larger) muscles are engaged, it will be easier to stimulate endurance in those muscles altogether. That is, compared to working a muscle in isolation which only stimulates mass and strength. 

Improve your strength

As said earlier, muscular strength and muscular endurance are different aspects of physical fitness. But that definitely doesn’t mean they can’t work hand in hand. In fact, if you’re already strong in the first place, that will have a significant effect on your muscular endurance as well.

With actual strength, you can carry weights for longer and with less effort. Think of strength as something like a box. If the box is small, of course, you can’t put a lot in it. But if it’s big, you’ll be able to do a lot more! 

Do fast-paced workouts

If you want to improve your muscular endurance, you have to be ready to do more high-intensity, fast-paced workouts. When lifting, usually you would have to use light to moderate weight doing 15-20 reps. When you go for heavy weights, your muscles will fatigue faster and will only target mass and strength. By using lighter weight, you can do the exercises longer which helps the muscle build more stamina instead.

Your rest periods should be on the lower end

Because you’re lifting lighter, it shouldn’t take long for you to rest. Basically, if you’re looking to increase strength and muscle mass, you beat up your muscles by going heavy. But if you want to improve muscular endurance, you beat up your muscles by using it as much as possible. That means you’ll have to limit your rest to just about 30 seconds to a minute between each set, depending on your workout.

Vary your routine

When it comes to endurance, we usually first think about jogging or cycling especially since these are popular in Singapore. If you already do those, that’s perfectly fine but you should also remember to change up your routine from time to time. This not only helps you utilize different methods to train for endurance, but it also keeps your workouts fun.