Strength & Endurance Workouts

Strength workouts and endurance workouts combined produce two different but positive results. Strength training tones muscles and also increases your metabolism by increasing overall muscle mass. Endurance training involves working out at 65 percent to 85 percent of your maximum heart rate. This helps to increase heart and lung function. By incorporating both strength and endurance workouts, you will be able to lift heavier weights at more repetitions.

  1. Resistance Training

    • Increasing strength and endurance can be achieved by resistance training. Resistance training involves resistance bands of various sizes to increase or decrease resistance. The thicker the resistance band, the higher the amount of resistance. To build both strength and endurance, resistance band exercises need to be done for one minute with 30 seconds of rest in between exercises. Rows, curls, squats and chest presses are some of the exercises that can be done with a resistance band.

    Weight Lifting

    • Weight lifting can build both strength and endurance if done properly. To gain endurance, always lift weights in high repetitions of 10 to 15 with only 30 seconds in between sets to get your heart rate up. Once a set of 10 to 15 can be done at a given weight, then the weight can be increased. Increasing the amount of weight will increase strength and ultimately increase your max-out weight. Some examples of weight exercises are bench press, curls, clean and press, and squats.

    Circuit Training

    • A workout that combines both strength and endurance is circuit training, which can be tailored to a sport specific need or for general fitness. Circuit training involves working various parts of the body using low weights and high repetitions. In a typical circuit, there are 10 different exercises performed for 60 seconds each, with 30 to 60 seconds of rest in between each station. Circuit training can involve cycling, stair climbing, weights, sit-ups and push-ups.