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Focusing on improving muscular endurance can help improve the body’s strength, posture and also helps in reducing the risk of injuries. It does not matter what your fitness goals are, but working on boosting the muscular endurance is a winning tactic.
In easy words, muscular endurance is the ability of muscles to remain active for extended periods of time while resisting or recovering from fatigue.
This article will take you through the best and most effective exercises to maximize muscular endurance of every muscle group and stamina of a person. Let’s get into it.
Exercises to Boost Muscular Endurance
Here is a list of 7 exercises that can help you build your muscular endurance for better performance and a healthy lifestyle.
1# Pushups
To perform an effective set of pushups, you must:
- Lie flat on your stomach
- Push yourself up from the plank position and hold your position with your toes and strength of your hands
- Slowly lower yourself, touch the ground with your chest
- Exert pressure on your palms and push yourself up again into the plank position
Perform 5 sets of pushups with 15 repetitions. If you feel, you’re unable to perform this exercise, begin with putting weight on your knees instead of the toes.
2# Sit-ups
Perform 5 sets of sit-ups with 25 repetitions, following this order:
- Lie flat on your back with bent knees and feet flat touching the ground.
- Place your hands behind your neck with your elbows sticking out on each side
- Push your upper torso towards your knees, clenching your stomach muscles
- Slowly guide your body down in a controlled motion to increase muscle use
It is important that you perform this exercise on a yoga mat or a soft surface, because rubbing your tailbone uncomfortably on the ground can be harmful.
3# Squats
Do 5 sets of squats with 25 repetitions. You can also increase the number of reps in each set according to your capabilities. Follow these steps:
- Stand straight with your feet placed at shoulder distance and toes pointing forward
- Bend your legs and drop your hips down to the height of your knees to form a 90-degree angle at the bottom of the movement
- Use the weight on your heels to push yourself back up, squeezing your glutes while going all the way up in a standing position
Remember to maintain a good form by keeping the chest out and shoulders back. If you wish to workout on your inside of the thighs, point your toes outside and widen your stance for better movement and variation.
4# Plank
Perform this exercise in 5 reps with holding intervals of 30 to 40 seconds each, by doing this:
- Start with lying flat on your stomach with your legs flat and upper torso propped by the forearms
- Using all the muscle strength on your lower back and shoulders, pull your hips up from the ground
- Hold the position for as long as you can, but at least for 30 to 40 seconds minimum
- Slowly go down and relax. This completes one rep
Once your arms start quivering, learn that it is a good indication that you are pushing your limits and it is going well for you.
5# Walking Lunges
Perform walking lunges in sets of 5 with 30 lunges each by following these steps:
- Stand straight with your feet, shoulder-width apart
- Using your left leg, take a long step forward and drop your body as low as you can, touching your back leg on the ground
- Push down your front heel to come back in standing position
- Repeat the same steps with the right leg
Make sure you resist the urge to drop your torso, so keep your stomach upright.
6# Pullups and Chin-ups
To perform pullups and chin-ups:
- Hold the rod above you with a good grip of both your hands
- Pull yourself up with strength in your arms
- Raise your head and chin above the rod-level while keeping crossing your feet in air
- Hold the position for 10 to 20 seconds and slowly lower your body without touching your feet on the ground
- Repeat 5 sets with 15 repetitions
If you cannot perform a proper pull-up yet, make use of bands, a partner or a machine for assistance. You can also use a towel or martial arts gi to enhance your grip.
7# Kettlebell Swing
Perform this exercise in sets of 5 with 20 repetitions. Follow these steps:
- Stand in a hinge position, not as low as a squat with feet shoulder-width apart
- Put your weight on the glutes to extend your hips fully at the top
- Start swinging the kettlebell, holding it with both the hands
- Bring the kettlebell up to chest level and swing it all the way down, between both your legs, maintaining the squat position
Kettlebell is effective to train speed-strength-endurance with minimal injury risk.
Important Facts for Building Muscular Endurance
Once you start noticing the results after you start following up on the exercises daily, it will build your muscular endurance every day. However, make sure you do not work on the same muscle groups two days consecutively.
Rest is as important as the exercise for muscle development. Keep aside 20 to 30 minutes every day to perform the above exercises to see results faster.
Performing simple habits apart from these exercises, can also help build muscular endurance quickly. Challenge yourself by adopting these 3 simple practices every day along with performing the above exercises-
- Use the stairs until you have two perfectly working legs. Skip the elevator.
- Adopt walking as an alternative. If your workplace or grocery store is nearby, challenge yourself to walk up there to achieve extra steps. It is very important if you have a desk job.
- Use a standing desk at work and at home. Standing for a longer period burns more calories than sitting, it also improves your posture encouraging you to be more active in the work environment.
Conclusion
With the consultation from a qualified trainer, you can begin performing these intensive exercises on a daily basis to improve your muscular endurance while keeping injuries at bay.
Don’t listen to us, try it yourself and watch the results!
