How to Improve Muscular Strength and Endurance (Complete Guide)

How to Improve Muscular Strength and Endurance Complete Guide for beginners. In this article, I will talk about how anyone can increase Muscular Strength and Endurance by just doing bodyweight exercises. Any person can do these workouts if he/she is medically fit. So let's start the discussion. 

 

What is Muscular Strength and Endurance?

Muscular strength is how much weight you can lift at one time. Muscular endurance is how many times you can lift a certain amount of weight. Resistance training (also referred to as weight training or strength training) helps increase Muscular Strength and Endurance. You might think of muscular endurance as stamina but it's not. 

Middle and Long-distance running is a sport that requires Muscular Strength and Endurance. During a race, a marathon runner’s body performs the same movement and stride, over and over again. This requires their muscles to have an advanced level of endurance to avoid injury or extreme fatigue. 

When your body reaches the max Vo2 level and your brain is not working properly Muscular Strength and Endurance is the game-changer at that time. Now the question is How To Increase?

But you don’t need to train for a marathon to improve your muscular endurance. For the average person, it can be as simple as doing Push-ups until failure. This means doing one movement repetitively, with good form, until you can’t perform it anymore. 

Warm-up

Before you do resistance exercises, you need to warm up your muscles with 5-10 minutes of low-intensity activity such as walking or marching in place.

Safety Tips: 

Muscular Strength and Endurance, these exercises and recommendations are for healthy individuals. You should discuss any new activity plans with your doctor who may have some additional advice for you. Men older than 40 years and women older than 50 years who plan a vigorous program or who have either chronic disease or risk factors for chronic disease should consult their physician to design a safe, effective program.

Resistance training Secrets

• Perform resistance exercises for each of the major muscle groups: legs, back, chest, shoulders, arms, and abdomen

• Perform each set of exercises to the point where you feel your muscles are fatigued while maintaining proper form
  
• Exercise each muscle group 2 to 3 non-consecutive days per week if possible.

• Use good form. Using the good form is as important as the amount of weight you use!

• Allow enough time between exercises to perform the next exercise in proper form

• Perform both the lifting and lowering portion of the resistance exercises in a controlled manner.

• Maintain a normal breathing pattern; breath-holding can cause an excessive increase in blood pressure. Breathe out during the lifting phase; breathe in during the lowering phase.

• If possible, exercise with a training partner who can provide feedback, assistance, and motivation.

REPETITION:

The number of times an exercise is performed in a row before resting.

SET: 

A group of repetitions 

Example: 

8 push-ups (repetitions), rest for one minute, 8 push-ups (repetitions) = 2 sets of 8 repetitions of push-ups.

LEGS

Squats to improve Muscular Strength and Endurance:

•  Start by standing with your feet shoulder-width apart, knees slightly bent.
•  Slowly lower your body, with the hips moving back as if sitting in a chair.
•  Keep your weight directly over the heels.
•  Bend your knees to about 90 degrees.
•  Pause, then slowly return to the starting position.
•  Do 8-12 repetitions.

Lunge

 

•  Step your left foot in front of your right foot.

•  Look straight ahead, keep your shoulders back.

•  Slowly lower your bodyweight down by bending your right knee.

•  Let your right heel lift off the ground.

•  Keep the knee of your left leg over your ankle; if you cannot see your toes

•  Shift your body weight back or move your legs farther apart.

•  Focus on your front foot during the exercise. 

•  Keep your weight in the heel of your left foot.

•  Do 8-12 repetitions. 

•  Repeat with the other leg.

HIPS

Hip extension to Improve Muscular Strength and Endurance:

•  Lie on your stomach with your arms folded and your head down resting on your arms.
•  Keep your head in line with your spine.
•  Slowly raise your left leg, keeping your right leg on the floor. 

•  Pause, then slowly return to starting position.
•  Do not arch your back.
•  Do 8-12 repetitions.
•  Repeat with the opposite leg.

Standing straight leg extension

•  Stand with weight on your left foot, keeping knee slightly bent

•  Your right foot flexed and in front.
•  Use a wall or chair for balance. 

•  Slowly lift your right foot, pause and return to the starting position.
•  Do 8-12 repetitions. 

• Repeat with the opposite leg.

THIGHS

Outer thigh lift for Muscular Strength and Endurance:

•  Lie on your right side. Extend your right arm and rest your head on your arm.
•  Keep your neck in line with the rest of the spine.
•  Tighten your abdominal muscles so that you do not roll forward or backward.
•  Lift your left leg, keeping your foot flexed and knee slightly bent.
•  Keep your hips in line; do not turn your hip out. 

   (Hint: if you are lifting your left leg high, your hip is turning out.)
•  Pause, then slowly return to the starting position.
•  Do 8-12 repetitions. 

•  Repeat with the other leg.

Inner thigh lift

•  Lie on your right side, arm extended, resting your head on your arm.
•  Keep your neck in line with the rest of the spine.
•  Tighten your abdominal muscles 

•  So that you do not roll forward or backward while doing this exercise.
•  Straighten your right lower leg.
•  Cross your left leg over the right leg and place your foot on the floor.
•  Flex your right foot and slowly lift the right leg; 

•  Pause and then return the leg to the starting position.
•  Do 8-12 repetitions. 

•  Repeat with the other leg.

SHOULDERS

 

Front raise 

•  Stand with your feet shoulder-width apart, palms facing toward your thighs.
•  Using your shoulders, keeping elbows slightly bent

•  Slowly lift your left weight until your arm is parallel to the floor.
•  Pause, then slowly return to the starting position.
•  Keep your wrist straight throughout the entire motion.
•  Do 8-12 repetitions and repeat with the opposite arm.

Upright row 

•  Stand with your feet shoulder-width apart, knees slightly bent, palms facing your thighs.
•  Using your shoulders, slowly raise your elbows until your palms are at chest level.
•  Pause and then slowly lower your arms to the starting position.
•  Keep your wrists straight throughout the entire motion.
•  Do 8-12 repetitions.

Lateral raise for Muscular Strength and Endurance: 

•  Stand with your feet shoulder-width apart, knees slightly bent, palms facing in.
•  Using your shoulders, slowly raise your arms to the side

•  Until they are parallel to the ground, keeping elbows slightly bent.

•  Pause and then slowly lower your arms to the starting position.
•  Keep your wrists straight. 

•  Keep your upper body straight; avoid rocking.
•  Do 8-12 repetitions

ARMS

Biceps curl 

•  Stand with your feet shoulder-width apart.
•  Keep your knees slightly bent.
•  If you are using hand weights, do not grip the weights tightly.
•  Place your arms at your side, with palms facing up.
•  Bend your elbows and slowly lift the weight, 

•  Keeping your upper arms next to your body.
•  Focus on using your bicep, the muscle in the front of the upper arm.
•  Pause, then slowly return to the starting position.
•  Do 8-12 repetitions.

Read also:  5 Best Exercise Phase for Core Strength Development

 

Triceps kick-back for Muscular Strength and Endurance:

•  Place one leg behind you.
•  Use your front leg for balance.
•  Lean forward to about a 45-degree angle.
•  Hold up the arm you are working, palm turned in.
•  Slowly straighten the arm behind you, until your arm is almost straight

•  Keeping a slight bend in the elbow.
•  Pause, then slowly bend your arm, returning to the starting position.
•  Only your forearm should move during this exercise; keep shoulders relaxed.
•  Do 8-12 repetitions and repeat on the opposite side.

CHEST

Modified push-up 

•  Place your hands on the floor, shoulder-width apart, fingertips facing forward.
•  Keep your head, neck, and spine in line.
•  Bend your knees.
•  Slowly lower down to the floor,
• To the point right before your nose touches the floor.
•  Pause and slowly lift your bodyweight back up to the starting position.
•  Do 8-12 repetitions.

Read more: Push Up Beginners Guide

BACK

Rear fly 

•  Sit on a chair; lean forward slightly.
•  Begin with your arms to the side, palms in, slight bend in elbows.
•  Pull your shoulder blades back and together.
•  Pause and slowly return to the starting position.
•  Keep the motion in your shoulder blades, not the arms.
•  Keep in mind, this is a small movement.
•  Do 8-12 repetitions.

Low back extension best for Muscular Strength and Endurance: 

•  Lie on your stomach, arms extended behind you at your side 

•  So that your hands are at your hips.
•  Slowly raise your head and shoulders off the floor.
•  Pause and slowly return to the starting position.
•  Do 8-12 repetitions.

Read more: 12 Tips for Bodyweight back exercises

ABDOMINAL

Abdominal crunch 

•  Lie on your back, fingertips behind your head, elbows to the side.
•  Using your abdominal muscles, slowly lift your head and shoulder blades off the floor.
•  Pause and slowly lower back down to the floor 

•  Until your shoulder blades touch the ground.
•  Do 8-12 repetitions.
•  Do not lace your fingers behind your head.

Oblique crunch 

•  Lie on your back, fingertips of your left hand behind your head

•  Left elbow to the side, right arm extended out to the side on the floor.

•  Cross your right leg over the left leg, keeping the left foot flat on the floor.

•  Using your abdominal muscles, slowly lift your head and left shoulder 

•  Toward the right knee and pause. 

•  Slowly return until your shoulder blade touches the floor.

•  Do 8-12 repetitions and repeat on the opposite side.

•  Avoid putting pressure on your neck; don't lace your fingers behind your head.

•  Start and stop when your shoulder blades touch the ground.

INCREASING RESISTANCE

When you exercise regularly, your body will become stronger. As your body becomes stronger, you will want to increase the resistance to allow your muscles to continue to be challenged.

EXAMPLE: PUSH-UPS

Muscular Strength and Endurance. Here are some practical examples of Basic to Advance level push-ups.

 

BASIC—Wall push-up 

•  Stand facing a wall, lean forward, and place your hands on the wall with your fingertips facing up.

•  Your hands should be slightly farther than shoulder-width apart on the wall and just below shoulder level.

•  Your feet should be about two feet away from the wall.

•  Tighten your abdomen, bend your elbows, and bring your chest forward until your forehead nearly touches the wall.

•  Make sure that your back is straight, and allow your heels to come off the ground if necessary.

•  Now straighten your arms, slowly pushing your body back to the starting position.

 

INTERMEDIATE—Modified push-up

      •  Place your hands on the floor, shoulder-width apart, fingertips facing forward.

      •  Keep your head, neck, and spine in line.
      •  Bend your knees.
      •  Slowly lower down to the floor, to the point right before your nose touches the floor.
      •  Pause and slowly lift your bodyweight back up to the starting position.

ADVANCED—Push-up 

•  Place your hands on the floor, shoulder-width apart, fingertips facing forward.

•  Keep your head, neck, and spine in line.

•  Extend your legs behind you, with your toes pointing down and the balls of your feet on the floor.

•  Slowly lower your body down to the floor, to the point right before your nose touches the floor.

•  Pause and slowly lift back up to the starting position.

 

 

Conclusion:

I hope you enjoy this post How to Improve Muscular Strength and Endurance (Complete Guide). I am sure it is helpful for you if you are a runner or either a common man. Muscular Strength and Endurance workouts you can do it anywhere home, gym, ground anywhere.

So, guys, Everyone is motivated differently. Take a minute and write down your review in below comment box. Your just one comment can save many lives. If it is helpful for you to give feedback in the comment box.

 

 

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