Try to build up the repetitions of the exercises that you are doing, the more repetitions you can manage, the better. Tips for improving your muscular endurance Running can also be done inside or outside, so there is no excuse to skip your run if the weather is bad! If you are new to running, try a beginner programme such as the ‘Couch to 5k’. One good thing about running is that you can do it anywhere and you do not really need any specialist equipment, aside from good trainers. Running: Running is not only good for muscular endurance but it is great for improving your cardiovascular fitness too. Try seeing how many reps you can do in one minute and then increase this. Make sure your chest and thighs hit the floor when you go down and that you jump up at the top.

They are also a regular favourite in HIIT workouts, which are well known for burning lots of calories. Try using a weighted rope for more resistance.īurpees: Everyone’s favourite exercise (or least favourite, if we are being honest!), burpees make it onto most lists as they are just so good for your body. Skipping: Skipping improves your overall muscle endurance as well as working your shoulders, core, legs and back. Thanks to their repetitive nature, they also help to increase muscular endurance. 6 Aerobic exercisesĪerobic exercises are repeated exercises that get your heart rate pumping. Clench your abs and sit up so that your torso is touching your thighs. Sit ups: Lie flat on your back with your legs bent and your feet flat on the floor. Squeeze on the way back up and keep your weight in your heels. Squats: With your feet slightly wider than shoulder width apart, bend your legs and drop your glutes down to a 90 degree angle. Plank: Hold a forearm plank for as long as you can (aim for 45 seconds), ensuring that your back and bottom are in a straight line, before relaxing and then repeat this five times.

5 Body weight exercisesĪs well as using extra weights, your own body weight can provide enough resistance to help you build up your muscular endurance. Row the weights up to your chest and lower. This will help to improve your grip strength as well as the upper back and shoulders.īent over row: Hinge forward with a slight bend in the knees, keeping your back straight and your core tight. Walking with weights: Hold the weights by your sides and walk around taking short, quick steps for as long as desired. Lower the weight to your thighs and back to the squat. 4ĭumbell clean: Starting with your weights on the floor in a squat, flip your wrists so that they face forwards and bring the weights up to your shoulders. You should work at 50% maximum performance and you should do three sets of 20-100 repetitions. Strength endurance training is training with a high number of repetitions, using low weights. Start your muscular endurance training with some weight exercises. Here are our favourite muscular endurance exercises: In order to improve your muscular endurance, you should look to add strength training using weights to your exercise routine as well as certain aerobic exercises.

3 Exercises to improve muscular endurance Improved muscle endurance will also reduce your risk of getting injured and make it easier for you to do everyday activities such as opening doors, lifting boxes and chopping wood. As well as helping you to perform repetitive tasks for longer and reducing your fatigue, increasing your muscle endurance will also help you to burn more calories and increase your metabolism, since you will be doing more repetitions or reps.

Easy muscular endurance exercises