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Muscle endurance exercises are great for runners, cyclists, weightlifters, and teams of athletes looking to improve their performance. If you want to get in shape and improve your muscle endurance simultaneously, you can try the following 5 great muscle endurance workouts.
Chest and triceps are the two most common muscle groups to train for muscular endurance, as they’re used in a variety of activities. Improving muscular endurance for these muscle groups will help you run better, swim faster, and lift heavier weights. Here are the best exercises to increase your muscular endurance in these important areas.
What Is Muscular Endurance?
Muscular endurance is how well your body can repeat muscle contractions. To visualize this in practice, imagine doing as many push-ups as you can in one go. That's muscular endurance.
If you have muscular endurance, you will be able to lift heavier weights more times than someone without it. Strength training and endurance training are both important types of workouts!
What Are the Benefits of Building Muscular Endurance?
Building muscular endurance will help you improve your overall health and wellness. Since you'll be able to hold yourself up all day long, your muscles will also improve your posture, increase your metabolism, make you feel more confident, and reduce the risk of injury.
In terms of working out, building muscular endurance gives you an aerobic edge so that you can work harder and longer at certain intensities before getting tired.
People who want to exercise more intensely, or train for sports that involve repetitive movements, should include muscular endurance training in their program.
How Often Should You Exercise for Muscular Endurance?
Muscular endurance training should be done every other day. Give yourself at least one day of rest in between workouts, so your muscles can recover and be ready for the next session. Include stretching and other recovery methods in your routine on days when you do not workout.
If your goal is muscular endurance, you will want to do resistance workouts twice a week for six to eight weeks using lighter weights.
Exercises That Help In Building Muscular Endurance
When you're ready to build muscular endurance, give these exercises a try. They require no equipment and can be done in your home.
1) Walking Lunges
Walking lunges are one of the best exercises for sportspersons. They increase the strength and endurance of your legs, as well as the power in your glutes and hamstrings.
How to do it:
- To do this exercise, stand up straight and then take a big step forward.
- Lower your back knee to the ground, just above your heel.
- Stand up by driving your hips and knees forward.
- Repeat this exercise with the other leg.
2) Bodyweight Squats
Bodyweight squats are a low-impact exercise that strengthens lower-body muscles, including the core and upper legs. They can help you gain strength, endurance, and mobility in your hips, knees, ankles, and upper body.
How to do it:
- Stand with your feet just outside your hips.
- Bend over and sit back as far as you can while keeping good posture.
- Then drive back up to a standing position.
3) Sit Ups
Sit-ups are a great way to strengthen your core muscles and help improve your posture. These muscles help support the spine and provide stability and balance. They also help with posture, so regular sit-ups can improve your posture along with building endurance.
How to do it:
- Lie down on your back, bend your knees and place your feet flat on the floor.
- Push your hips up so that you can sit up straight.
- Return to lying on the mat, slowly lowering yourself back down.
4) Bodyweight Planks
The plank exercise is excellent for building muscular endurance, which is your muscles' ability to sustain exercise for a period of time. It's an example of isometric exercise, which means you keep your muscles contracted in the same position throughout the movement.
How to do it:
- Lie on your stomach, with your face in the mat.
- Bend your elbows and rest them against your body.
- Spread your feet hip-width apart and parallel to each other.
- Pull in your belly button and tuck your hips toward the floor. Hold this position for 90 seconds (or as long as you can).
5) Push Ups
By working the pectoral muscles, deltoids and triceps while strengthening the core's muscles, push-ups can help you develop a better upper body shape while building muscular endurance and lean muscle mass.
How to do it:
- Lie on the ground with your hands by your sides and your feet raised slightly off the ground. Lower yourself down to the floor, keeping your body as straight as possible.
- Give yourself a little help getting back up to the starting position.
Takeaway
Whether you’re a fitness enthusiast or someone who wants to get in better shape, you can use these exercises to gain strength and endurance. Try them out during your next workout and see if they give you the results that you’re looking for!
