3 Incredibly Easy Exercises to Increase Muscular Endurance

Muscular endurance definition

Muscular endurance is defined as the “Ability of muscles to exert tension over an extended period.”

It relates to the repetitive movement of muscles in the same motion. Example exercises are triceps extensions, biceps curls, and running.

Unlike muscular strength, muscular endurance is what allows your body to work for more extended periods. Whereas muscular strength is the amount of force you exert in one repetition. It’s what gives you power.

In common fitness terminology, muscular endurance is “repping out.” Muscular strength is “maxing out.” Both serve their purpose and work together to build a strong and balanced body. 


Benefits of Muscular Endurance

Improving muscular endurance provides benefits beyond the walls of the gym. More endurance will offer more energy so that you can work out longer. You can perform more gym exercises, as well as being able to excel in sports and other fitness related activities. The result is becoming more healthy and fit.

Weight loss is a common benefit from increasing your muscular endurance. Since you can work out longer, you will burn more calories. Plus, you will have the ability to run further developing a lean running body. 

Most importantly, muscular endurance reduces fatigue in your life. The less tired you are, the more you will experience. Playing with your kids, traveling, hobbies—no more tired body and foggy mind. It may even provide enough energy to run a marathon. 


improving Muscular Endurance

Below we look at three incredibly easy exercises for improving muscular endurance. If followed, you will become more enduring and gain more energy to accomplish any fitness related goal.

#1: Jogging

Most people with high levels of muscular endurance jog. Running is not required. All that’s needed is a light jog.

If you’re new to jogging, then then start slow. Your aerobic muscles need time to develop. So does your heart, lungs, and blood vessels.

Improving your technique will make jogging easier on your body. Take small steps, lean forward, land mid-foot, and swing your arms. Relax your body. Jogging should feel natural.

The key to any level of running is progressive training - only increase your mileage 10% each week. Over time you develop more muscular endurance without question. 

​#2: Push-Ups

The best part about push-ups is you can do them anywhere. Whether you are at home or the gym, all you need is two arms and your body weight. Use steps or benches to add elevation.

To perform a push-up, start on your stomach and push up with your arms. Make sure your back is straight. Your toes and arms should hold your body up. Lower your body down and push yourself back up. Up and down is one rep.

If you do not have the strength to hold yourself up, perform them on your knees instead.

Like jogging, to increase muscular endurance, make sure you do a progressive program. Start with 5 sets of 5 for 2-3 days per week. Increase the number of reps each week by what's comfortable. Just make sure you progress forward.

​#3: Body-Weight Squats

A body-weight squat builds muscular endurance quick. This exercise engages the glutes which are the biggest muscle in your body. The squat motion also works the outer thighs and quads. Studies show it increases testosterone too.

To perform body-weight squats, stand up straight with your feet slightly wider than shoulders width apart. Keep your feet and toes straight. Next, bend your knees until your legs reach a 90-degree angle. Then push up with the weight on your heels until you are back to a standing position.

Squats are an easy-to-do exercise. They provide the highest maximum return when compared to other body weight exercises. By strengthening your core, you will become stronger, healthier, and more enduring.

Follow these three easy exercises, and you will increase your muscular endurance significantly. You can perform them anywhere. Time to become a powerful endurance machine.

About THE AUTHOR:

Michael D'Aulerio


Michael is a certified personal trainer and nutrition specialist.


He is also an ultramarathon runner and in 2018 finished a 200 mile ultramarathon, one of the longest running races in the world.


He is the best selling author of three books, and maintains a personal blog at LongRunLiving.com. Contact him on social media at twitter.com/longrunliving and Instagram.com/longrunliving.