What is muscular endurance?
Muscular endurance is the ability of a muscle or group to perform repeated contractions for an extended period, ie. It is the opposite of muscular strength. The amount of endurance that a person has can vary greatly depending on many different factors such as age and fitness level. Usually, the older we get, the more likely it is to have decreased endurance.
Tests for muscular endurance usually involve simple activities such as holding your arms outstretched in front of you for an extended period, doing push-ups with increasing numbers, placing boards on the abdomen, and so on…
Is it important?
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As natural bodybuilders, we will want to build muscle mass while retaining/increasing our levels of muscular endurance; this way, we will be able to continue training at high-intensity levels without reaching ‘failure’ (the point where you can no longer complete another repetition) during all of our sets.
This means that if we choose to do more than 1 set per exercise, our total workout volume won’t decrease significantly, and we can therefore work harder! The result: more efficient workouts and an overall better physique!
The benefits of muscular endurance don’t stop there, though; having good endurance levels can also help prevent injuries, as the muscles will be able to cope with repeated contractions for a more extended period without fatigue. This is extremely important for athletes and regular gym-goers alike.
How can I increase muscular endurance?
There are many ways that you can increase your muscular endurance, some of which are listed below:
-Regularly performing high repetition sets (15-20 reps) with a moderate weight will help to increase your muscular endurance over time.
-Incorporate explosive exercises into your routine; these involve contracting the muscle quickly and explosively and are great for improving overall endurance.
-Perform circuit training; this involves completing several exercises one after the other with little or no rest in between. This is a great way to work on your muscular endurance and overall conditioning.
-Utilize machines and cables in your workouts; these allow you to perform more repetitions than with free weights, thus increasing your muscular endurance.
-Include bodyweight exercises in your routine; these are great for increasing muscular endurance as they involve multiple muscles working together.
-Take regular breaks during your workouts; resting for 1-2 minutes between sets will help to improve your muscular endurance over time.
By incorporating some or all of the methods listed above into your training program, you can significantly improve your muscular endurance and see better results in the gym!
Now that we know what muscular endurance is and the importance of having good levels of it, let’s look at ways to increase our muscle mass while also improving our endurance.
What are the benefits of muscular endurance?
-so you can work harder for longer
-you will be able to build more muscle mass
-it will increase your overall conditioning and prevent injuries.
-you can improve it by regularly performing high repetition sets, incorporating explosive exercises, circuit training, using machines and cables, including bodyweight exercises, and taking regular breaks between sets.
-all of these methods will help you achieve better results in the gym!
-Increase overall strength
-Help you do more sets per workout
-Increase mass while retaining/building endurance
-Helps prevent injuries and increase your overall conditioning.
-Will allow you to train harder for more extended periods, resulting in more significant muscle growth over time.
How to get more benefits out of muscular endurance?
One way is by regularly performing high rep sets (15+ reps) with moderate weights; this will gradually improve your level of muscular endurance over time. Another way is by including explosive exercises into your workouts; these involve contracting the muscle quickly and explosively and will improve your overall muscular endurance.
One way to increase muscular endurance is by performing circuit training; this involves completing several exercises one after the other with little or no rest in between and is excellent for improving general conditioning and muscular endurance.
Utilize machines and cables in your workouts, too; these allow you to complete more reps than with free weights, thus helping to increase your level of endurance over time.
Taking regular breaks between sets (1-2 minutes) can also help to improve your muscle mass over time.
Is it suitable for older adults up to 50 years?
Muscular endurance is significant for preventing injuries and getting the most out of your workouts; it will allow you to work harder for longer, building more muscle mass over time.
Everyday activities such as carrying groceries or moving furniture require muscular endurance to carry them out successfully.
So yes, everyone benefits from increased levels of muscular endurance!
Is there any benefit in increasing my muscular endurance?
Yes! Here are some benefits that improved levels of muscular endurance will bring: You will be able to train with greater intensity, achieving better results at the gym over time. Overall, you will have more excellent stamina, which means you can work harder for more extended periods during your workouts without fatiguing.
You will have increased overall strength due to being able to do more sets and reps with heavier weights. Your muscles will be better conditioned and less prone to injuries. You will look and feel better!