How to Train for Muscular Endurance

Determine what kind of muscular endurance you want. Are you training for long-term endurance, such as running a marathon? Are you training for short-term endurance, such as soccer or ice hockey? Do you need power endurance? These three endurance types require slightly different approaches. All need to improve their maximal strength. According to Sport-fitness-advisor.com, "heavy strength training has also been shown to improve exercise economy in endurance athletes."

Things You'll Need

  • Gym membership
  • Workout gear
Show More

Instructions

  1. Action Plan

    • 1

      Start a basic circuit training program the first couple of weeks. In circuit training, you go from one exercise to the next, with 30 seconds of rest between exercises. Use low to medium resistance and 15 to 25 repetitions. Decide on eight to 12 exercise stations. Repeat the circuit two to three times. Do circuit training every other day.

    • 2

      Change circuit training according to muscular-endurance preference. For power, pick only three to four sport-specific exercises, and do two to four circuits with five to seven minutes of rest between sets. For short term, choose four to eight exercises, and do each for 30 to 60 seconds. Rest 60 to 90 seconds between sets. Do the circuit two to four times. For long term, do four to six exercises. Vary the time you spend and amount of reps on each exercise. Minimal rest between sets.

    • 3

      Repeat all three types of circuits twice or three times a week.

    • 4

      The best type of muscular-endurance training is to do the type of sport you are trying to excel in as much as possible. In other words, if you want to run a marathon, run a lot. If you want to become great tennis player, play lots of tennis.