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muscular endurance workouts

Top 5 Best Muscle Endurance Workouts

Topics Covered in This Article

  • What is the Best Way to Improve Your Muscular Endurance
  • Our Top 5 Best Muscle Endurance Workouts

For years endurance exercises have been used as simple yet effective muscule endurance exercises to improve balance, flexibility muscle build and strength without the use of costly exercise machines.

Endurance sports are generally performed with the person heading in one specific direction. This is usually in a forward motion. Scientifically this movement is often referred to as sagittal. Due to this fact, when training for endurance sports such as running a marathon it is important that you focus your training on developing strength and explosiveness in that particular direction. When training for an endurance sport extreme care must be expressed to minimize any possibility of injury while aiming to achieve maximum performance. This can be achieved by performing lateral movements within the exercise routine as well as frontal and transverse.

Single leg training is a key component when performing muscle endurance exercises given that while running each stride recognizes contact of only one foot at any one time. Because of this, it is important that you maintain excellent balance to power off explosively from each leg. A similar training principle is also recognized in swimming events requiring an effective training routine designed to target the unilateral need for explosive power and muscle strength.

Best Way to Improve Your Muscular Endurance

Individuals regardless of their race, nationality and size all share the same physiology and anatomy. However, each person born of varying lineages have been exposed to different conditions during their existence resulting in generational traits being handed down to descendants making each person develop a tolerance to some things and not the other. This existing difference within individual human beings is evident in their body composition, percentage of distributed fat tissue respective to muscle fibers, as well as the hormone levels of each person which often results in the exposure of different levels of training and intensity to achieve the desired goals of a bodybuilding or strength training routine. Thus a person must on occasion alternate the structure of their training program to effectively fit their needs.

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The human body like any other organic organism has its own consciousness and selective thoughts. As a result, the body actively compensates during and after each training session and upon recuperation will respond in a positive manner to allow the individual to perform the next set of exercises using a less amount of effort than the first time.

This is generally referred to by many professional bodybuilders as the body’s overcompensation and as such it has been observed that a proper and effective workout program can only be efficient if the training routing and exercises are routinely alternated to keep the body guessing, so to speak, allowing the individual to increase in strength and muscle development.

Beginning a program designed for strength training while simultaneously undertaking a demanding muscular endurance training routine can be both difficult and complicated. Finding a daily strength training routine which won’t leave you awkwardly performing your run the following day is almost impossible to find. Thus many fitness experts have suggested beginning the training during the off season which doesn’t require any specific training event to consume most of the weekly schedule. 

That said, it is important to maintain a foundation of proper form and core strength before adding weights to the exercises and explosive movements. And for this reason, it is often suggested that individuals should focus on the learning proper techniques involved in exercises such as push-ups, squats, planks, lunges and rows before attempting to perform the training. Having successfully made the necessary preparations weight training exercises should be performed slowly over time increasing the frequency and desired weights for each exercise set.

Top 5 Best Muscle Endurance Workouts

1. Body Weight Squats

Bodyweight squats are known for their massive conditioning benefits by simultaneously targeting a wide range of muscle groups within the body in addition to increasing mobility within the hip, knee and ankle joints.

The Bodyweight squat is easily performed against the wall for beginners to ensure the proper technique is maintained or as part of a bodyweight circuit workout.

How to Perform Body Weight Squats

  • Begin the exercise by standing with both your feet in a slightly wider position than shoulder width and toes pointed forward.
  • Lower your buttocks to the height of your knees by bending your legs. At this point, your legs should form a 90 – degree angle.
  • Drive your body – weight upward through your heels and push until you're in an upright position.
  • Keep your chest outward and shoulders back. Try not to let your torso become parallel to the ground.
  • Perform at least 25 reps of this exercise per workout set.

Here’s a video demonstration of a well performed body weight squat

2. Walking Lunges

A fairly easy exercise for beginner athletes the lunge is one of the best exercises for increasing muscular build in a variety of muscle groups such as the quadriceps, hamstrings and gluteus maximus (buttocks). Typically a short lunge will primarily target the quadriceps while a long lunge will tend to more effectively engage the gluteals. 

How to Perform Walking Lunges

  • Begin by standing in an upright position with your feet shoulder-width apart.
  • Using your left leg take a step forward and drop down allowing your right leg to gently touch the ground.
  • Drive your weight down through your heel to stand upright.
  • Repeat the motion with your right leg.
  • During the exercise try not to lower your torso and keep your abdomen in an upright position.
  • Perform a minimum of 30 lunges during each workout, 15 on each leg.

3. Plank

Often referred as the abdominal bridge or front hold, the plank is recognized as an isometric form of strength training targeting a range of the core muscles including the abdominals, back, and shoulders by requiring the person training to hold a strenuous position during the exercise movement for a prolonged period of time.

How to Perform the Plank

  • Begin by laying flat on your stomach your hips on the ground and your legs completely flat and your upper body resting on your forearms.
  • Contract your lower back and shoulders to elevate your hips.
  • Remain in this position for a minimum of 30 seconds and return to the start position to complete the first rep.
  • Perform a minimum of 5 reps holding the each position for the longest time possible.

4. Pushups

Used as part of the typical strength training workout, the push-up is known for effectively targeting not only the shoulders, triceps, and pectorals but is also an excellent exercise to stabilize the lower back and trunk. The exercise is easily performed in a number of variations by the positioning of the hands and feet such as in the Hindus, and EQI and push-up plus.

How to Perform the Pushup

  • Lie on the floor with your face down and legs together.
  • Position your hands slightly wider than shoulder-width apart.
  • Bend your toes under, flex the feet and press yourself up into a plank position keeping your body as straight as possible.
  • Inhale and you lower your chest as close as possible without touching the floor.
  • Then exhale and press yourself back up to the starting position.
  • Beginners can make the push-ups easier by separating their feet to hip-distance apart or perform the push-ups on the knees.

5. Pull-Ups

Undoubtedly one of the best exercises for building upper back muscles pull-ups is also known for the added advantage as being one of the most adaptable exercises used in any workout.

How to Perform the Pull Up

  • Grip the bar with both palms facing outward and hands shoulder-width apart.
  • Initiate the pull by squeezing the bar engaging your upper body and core muscles pulling your elbows down to your sides as you pull your body towards the bar. Continue until your chin clears the bar.
  • While maintaining a firm grip lower your body allowing your arms to become straight.

Modifying the Pull-Up:

  • Using an alternative means for conducting the pull-up such as a thick towel, rope or an offset grip.
  • Adjusting the linear movement by performing the exercise using a lateral movement, or executing an I-sit or leg lift with each rep of the exercise.


Performing the correct technique is essential in achieving the desired results from your muscule endurance exercises. Each workout set must be performed with the proper technique to target the specific muscle groups exposing them to a variety of angles during each set of motions. As such it is imperative that you pay close attention to the required techniques outlined for each exercise set to maximize the effect of your workout, minimize any possibility of injury and achieve your desired goals.

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