Muscle endurance is one of the 5 major components of physical fitness, it's very important if you compete in sports or other athletic activities.
Muscular endurance is the ability to perform a physically demanding activity for a sustained period of time.
We have two different types of muscles, fast twitch and slow twitch muscles. Fast twitch muscles are designed for sudden bursts of movement, power and strength, an example of this would be, sprinting or weighting lifting. Slow twitch muscles allow an individual to perform certain physical activities for long periods of time, for example long distance running.
Fast twitch equals power and strength.
Slow twitch equals endurance.
The amount of slow and fast twitch muscles we have is decided by our genetic make up, so we cannot change this, however we can still improve on our abilities.
If you're interested in improving your muscular endurance you should perform activities such as, long distance running, swimming and cycling. You could also perform light weight and high repetition resistance training aka weight training.
Example Endurance Workout
| Exercise | Sets | Reps |
| Running machine | 10 - 15 minutes | |
| Rowing machine | 15 - 20 minutes | |
| Stair climber | 5 - 10 minutes | |
| Press ups/Bench press | 2 | Until failure |
| Pull ups/Lat pull downs | 2 | Until failure |
If you're using weight training exercises for your muscular endurance workouts, keep the weight low and the repetitions high, for example 20 - 40 repetitions or until failure. Endurance workouts should exclude strength and flexibility training.
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