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The Best Exercises for Muscular Endurance

exercises for muscular endurance

Do you get winded after running up a flight of stairs? If so you probably have poor muscular endurance. Muscular endurance gives you the ability to go through your day with ease. With a strong level of muscular endurance, you can complete regular daily activities without extreme strain. Completing regular exercises for muscular endurance is not just necessary for athletes. It’s important for everyone to maintain a certain level of fitness.

We are going to cover what muscular endurance is, why do you need it, and the best simple exercises to develop your muscular endurance.

What is Muscular Endurance?

Muscular endurance is the ability of muscles to exert force consistently over a period of time. The greater muscular endurance you have the longer you can exercise. Someone with optimal muscular endurance can do many reps of a workout circuit.

Athletes develop robust muscular endurance through repetitive training. Think of muscular endurance and stamina. The ability to exert muscles over a long period of time without straining a particular muscle has many positive long-term effects on an individual’s health.

Benefits of Muscular Endurance

Improving your muscular endurance is important for everyone, not just athletes. If you get easily winded or strained from climbing the stairs at your house, you need to further develop your muscular endurance. Muscular endurance is important for simple activities such as climbing stairs, walking to the bus stop, or carrying in groceries.

Many athletes train outside of their sport through high cardio intensity exercises such as cycling or running. This cross-training allows athletes to further increase their stamina and yields positive effects in their performance across different sports.

Undeniably, athletes need to have high levels of stamina to be competitive in their field, but a strong muscular endurance can simply improve your daily quality of life. Researchers have found that individuals who exercise regularly have a reduced risk of injury, healthier blood sugar and insulin levels, and are at a decreased risk for type 2 diabetes.

Best Exercises for Muscular Endurance 

Muscular endurance exercises are designed to increase the duration of time you can strain your muscles. While trying to build up your stamina it’s important to do exercises that your body can do multiple reps.

Using light weights to enhance mild cardiovascular activity or using light weights for a series of stretches yields better results in further developing your muscular endurance.

Many athletes train outside of their sport through high cardio intensity exercises such as cycling or running. This cross-training allows athletes to further increase their stamina and yields positive effects in their performance across different sports.

The best exercises for muscular endurance engage large muscle groups or several areas of the body at once. For an optimal muscular endurance-enhancing workout, you do several reps of a circuit made of these exercises.


The proper form for a plank would be for your ears to be in line with your shoulders. Make sure that your shoulders hips in heels are creating a linear formation. Support your body with your ankles and elbows at a 90° angle. For optimal planking, you need to maintain that you were pelvis is in a neutral position and be sure not to lock your knees.

Planking helps to engage your core muscles in strengthen them to create atoned abdomen. Although you were remaining rigid in a plank position your posterior muscles are going to become more flexible from this workout posture.

Another benefit to planking is a reduction in back pain. By strengthening your abdominal muscles your back will be relieved of a lot of potential pain and strain. 

Improved stamina can be a product of reps of planking. Your arms should be shaking after five or so reps for full planks. One of the most effective ways to amplify your plan is to lift an arm or foot, this puts additional pressure on your abdominal muscles and thighs.


Squats can engage your calves, hamstrings, glutes, quads, abductors, and core. This exercise is great for a total body workout to increase your muscular strength. Other than improving muscular endurance squats also work to burn fat, improve circulation,  improve digestion, and helps to maintain balance. 

The proper form for a squat has the head in a neutral position and your feet shoulder-width apart. As you descend into the squat position, it’s important to have your weight on your heels and maintain control as your hips lower into your squat.

A variation to a traditional squat that can be used to target your inner thighs is to widen your stance while pointing your toes outward. This squat variation can help you burn fat and tone in the inner thigh.

Walking Lunges

Lunges are a resistance exercise that engages your quads, hamstrings, glutes, and calves. Walking lunges not only activate these muscle groups but are a form of cardiovascular exercise as well.

In order to do a walking squat, you will start by standing tall, with your feet shoulder-width apart. Then you will perform a basic lunge with your right leg by stepping forward into the lunge. However, instead of returning to a rest position, your right leg will become a stabilizing leg as you step backward.

Walking lunges help to increase your heart rate while exercising and it enables you to engage the muscle groups on both sides of your body equally. To enhance the rigor of walking lunges you can add small weights to your wrists or ankles.


It’s important when doing a push-up that you maintain the proper form.

When doing a push-up ensure that your shoulders are locked, your elbows are pointing backward, and that you were in a proper plank position with your body linear. As you go down, you want to make sure that your hands are as close to your body as possible and are directly below your elbows. 

Pushups are a great tool used to build and tone your muscles. However, doing pushups regularly can also boost your cardiovascular system by forcing blood to flow at a faster rate. Pushups also increase your body’s production of human growth hormones. 

For a beginner’s modified push-up, you can start with weight on your knees rather than your toes this allows for stabilization and relief of some weight.


Burpees are a total body strengthening tool. Doing burpees are like doing a mini exercise circuit. You are not only able to engage all of the muscles that you would with regular plank and squat but also are able to engage muscles that we would use while jumping rope.

The proper way to do a puppy is by starting at a resting stance with your feet shoulder-width apart. You will lower into a squat position then place your hands on the floor and do a plank. You will quickly jump your feet forward and do a vertical jump then repeat the exercise.

Burpees or a full-body exercise. They engage your arms, chest, quads, glutes, and hamstrings, and abdominal muscles. After several sets, you can immediately feel your muscles activate.

Burpees are also a great tool for conditioning because they can quickly boost your heart rate they are exercise to increase stamina. Because Burpee’s or a full-body exercise they help to increase your metabolism quickly and burn calories rapidly.


Sit-ups are one of the most common exercises recommended for strengthening quarter muscles. This exercise targets most major muscles of the body but is primarily an exercise for the abdominal region.

The proper form for a sit-up includes maintaining posture with a neutral spine, placing your hands behind your ears, and puffing out your chest. As you perform your set up it’s important to actively engage your abdominals do not move your butt to gain additional momentum while performing sit-ups.

Sit-ups can improve your flexibility by loosening your spine and hip muscles. Working towards an increased level of flexibility in your hips in the spine can improve circulation, reduce stress, and reduce injury.

Sit-ups engage the hip flexors, chest, and neck, gluteus, lower abs, transverse abs, and oblique muscles. There are many different forms of modified shrubs that can target different areas of the abdominal muscles.


Running is one of the simplest cardiovascular activities someone can do. People who adopted running either do this recreationally or our training for a marathon, cross-country tournament, or community 5K. Regardless of why you run it is a great exercise to keep you in shape and develop your muscular endurance.

Because running is such a high-intensity exercise it’s important to not eat or drink directly before a run to avoid cramps, ensure that you are well hydrated, and stretch before taking off.

Running is a popular exercise for many because builds strong bones, strengthens muscles, burns calories, and reduces stress. You can further work your muscles during running by running with small ankle weights were wrist weights.

Healthy Tips for Muscle Endurance Workouts

Beginning a workout journey can be very challenging. It’s difficult to decipher what exercises are best and how to engage different muscle groups. Without guidance, it can also be difficult to ensure that your workout is impactful.

Here are some healthy tips to make the most out of your muscle endurance workouts.

Frequency of Workouts

Frequency refers to how often you workout. When building your stamina it is important that you develop a regular cycle of exercising so your muscles can recover and adapt to continual exercise. 

Many people believe that starting to get in shape means you need to begin by working out every day. For novice training, it’s important not to jump into an everyday workout regimen. Your muscles have not adapted to that level of rigor yet. It could potentially be at risk for injury.

Turn off his training exercising 2 to 3 days a week can help to increase your stamina.

As you slowly become more advanced in your workout routine it’s ok to increase the frequency of your total body workouts.  and ensure that you are doing workouts that are split up by muscle group. Splitting your workout allows each muscle group to rest before being re-engaged in the high-intensity exercise.

Integrate Rest Periods 

Rest periods are very important for muscle endurance training. Resting between repetitions can allow your body to recover before re-engaging your muscles.

Circuit training is a great tool to use for building localized muscular endurance and allowing each muscle group to rest on a rotational basis.

Complement Your Workouts with Supplements

In order to enhance and complement your workout routine, you can add nutritional supplements to bridge the gap in your diet. Some supplements that are commonly used to enhance a fitness routine are pre-workout supplements, protein powder, and recovery supplements.

Pre-workout supplements are fast-acting multi-ingredient formulas that are designed to boost energy and athletic performance. Typically these come in powder form and can be mixed into a drink before working out.

Protein powders and recovery supplements are used to help rebuild muscles after a strenuous workout.

Make a Daily Effort to Improve Muscular Endurance

Building strong muscular endurance is essential for a long and fruitful life. If you don’t take the time to engage your muscles regularly and build them up they will tighten and eventually minimize your range of motions. 

You can make a daily effort to improve your long-term health by completing simple exercises for muscular endurance. Connect with us for resources to make the most out of your workouts. 

These products are not intended to diagnose, treat, cure or prevent any disease. All information presented here is not meant as a substitute for or alternative to information from health care practitioners. Please consult your health care professional about potential interactions or other possible complications before using any product.

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