Exercise isn’t all about weight loss and there is so much more than you can do with it. Your body can be trained to accomplish the seemingly impossible as well. So, no matter what your health and fitness goals are, muscular endurance exercises should be a part of it. They can help you improve body strength to reduce injury risk and also help improve posture.
Endurance means the ability to perform tasks repeatedly and have energy for longer periods. So, the more endurance you have, the longer you can work out. Moreover, lean body mass can make up to 40% of your body weight. And it is important to focus on skeletal muscles when you train. Muscular endurance isn’t the same for everyone and can change with age. But you can build it up with exercises that focus on core strength.
Different Types of Muscle Fibers
Before you begin exercising, you should set some goals that you want to achieve. If you want to focus on exercises to weight loss, then HIIT might be best. However, you still need muscular endurance to build up strength. To understand this better you need to know the two main fibers of skeletal muscles in your body.
- Type I
- Type II
Muscular endurance workouts focus on the Type I muscle fibers. These are small muscle structures that don’t initially have a lot of power. But they can stay active for a longer time. So, these are the muscles you would use if you are running a marathon. In contrast, Type II fibers are larger muscles with explosive but short-burst strength.
Muscular Endurance Exercises to Keep You Fit
Building strong muscles can take a long time. You might also need to adjust your diet and add dietary supplements to your daily intake. Moreover, the key is to be patient and wait for the results to show. Here are some of the most popular exercises to build a better muscular structure.
Pro Tip: You should use a mixture of compound and isolation lifts focusing more on the compound for a better muscular build.
#1: Farmer’s Walk
Farmer’s walk is one of the most popular at-home exercises. All you need is a couple of weights and you are good to go. The exercise is fun to do and can help improve your posture. Moreover, it builds your grip as you have to lift weights from your fingers and walk around.
Farmer’s walk is recommended for exercising during pregnancy as well. But you should talk to your doctor before you try anything. You can use dumbbells, kettles, or regular weights for the farmer’s walk depending upon your initial strength. Moreover, try mixing it up with the waiter’s walk or rack position carry.
#2: Plank
A plank might be difficult but it is one of the most effective muscular endurance exercises. Moreover, you don’t even need any equipment for it. And anyone can do a plank on a flat surface. If you want to add a bit more pizzazz to it, you should try it from a pushup position. The plank is best for core strengthening and improving overall endurance. Beginners can start by holding a 60-second plank and can slowly increase the time. You can add it to your warm-up regime and can even finish your daily sets with it.
#3: Kettlebell Swing
If you cannot handle the Olympic barbell lifts, then the kettlebell swing could be right for you. So, you should add it to your routine for muscular endurance exercises. It focuses on the same group of muscles and can increase speed-strength-endurance. Moreover, the exercise is safe to perform and involves minimal injury risk. So, if you are at home and don’t have a trainer, try this high-rep exercise.
You can swing the kettlebell with one or two hands. You can also try the kettlebell snatch if you want to mix it up. Just make sure that you don’t squat and fully extend your hip when you lift.
#4: Resistance Band Stretches
Resistance bands can be your best friend if you’re trying to build muscle. They are lightweight and easy to carry and don’t cost much. Moreover, they are best if you are looking for more exercise for senior options. You can add a resistance band in pretty much any stretching exercise you want, for instance, squats, chest press, bicep curls, etc.
FAQs
1- What affects muscular endurance?
The number of reps and duration of exercise can affect endurance.
2- How does age affect muscular endurance?
Muscle function and endurance can decrease with age.
3- How quickly do you lose endurance?
You can lose the endurance built over months within a couple of weeks.
4- What are some muscular strength exercises?
5- Is weightlifting muscular endurance?
Yes, doing more reps with lighter weights can help build endurance.
6- What is muscular endurance in physical fitness?
