This is the third post in a series of how to train towards certain goals. You can read the strength training blog here, or the size building blog here. This third post in the series will address how to train for muscular endurance.
What is Muscular Endurance
Muscular endurance is the ability of a muscle to keep working with lighter than maximum loads. It is different from endurance sports in that endurance sports focus on developing a strong cardiovascular endurance. Although some of the same energy systems are at work during muscular endurance training, the end goal is maintain strength through busier or more active time frames.
The best example I can give for muscle endurance would be the athlete during his or her season. During the off season you will try to get stronger or bigger, or both. During the season, the demands of your sport will require much of your day and require sport specific training. To maintain the changes that you made during the off season will require training for muscular endurance.
Think of muscular endurance as maintaining strength.
Why Train Muscular Endurance
Taking breaks from heavy training when you are developing strength or size are important to avoid overtraining. In order to keep the changes that you worked so hard for, adding in a week or two of endurance training will help.
You can also use the methods for muscular endurance training when you are on vacation so you don't lose your hard work and fall behind.
As people age fitness goals can change. There is nothing wrong with changing your goals. If you are happy with your top level strength, then maybe switching to the less vigorous route of endurance training is right for you.
Effects of aging also show decreases in strength. In order to maintain muscle into advanced ages endurance training will help to prevent declines in strength.
How to Train for Muscular Endurance
Training for muscular endurance requires a change in the amount of sets, reps, and weight you are lifting. There are also shorter rest periods.
Recommendations for Muscular Endurance Training:
Use less than 65% of your 1 rep max
Do 2-3 sets of each exercise
Do at least 12 repetitions during each set
Take less than 30 seconds of rest between each set
If you are able to do 3 sets of 15-20 reps then I recommend adding some weight the next time you perform that exercise.
If you are interested in having a custom designed fitness program to develop your strength, size, or maintain where you are at (or all 3) then reach out to us at info@bodyfixpt.com
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