{"id":1261,"date":"2024-07-24T11:46:45","date_gmt":"2024-07-24T11:46:45","guid":{"rendered":"http:\/\/3.235.126.131\/?p=1261"},"modified":"2025-04-28T19:14:12","modified_gmt":"2025-04-28T19:14:12","slug":"what-is-muscular-endurance-how-to-improve-it","status":"publish","type":"post","link":"https:\/\/winlaboratories.com\/fr\/what-is-muscular-endurance-how-to-improve-it\/","title":{"rendered":"What is muscular endurance, How to improve it!"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"1261\" class=\"elementor elementor-1261\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-369ca80 e-flex e-con-boxed e-con e-parent\" data-id=\"369ca80\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b3258f6 elementor-widget elementor-widget-text-editor\" data-id=\"b3258f6\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 15-07-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">Whether you want to run a marathon or run errands with good biomechanics, muscular<span data-sanitized-data-mce-fragment=\"1\">\u00a0<\/span><a class=\"sc-b6fdad0e-7 gwfkOp\" href=\"https:\/\/www.onepeloton.com\/blog\/endurance-training\/\" data-sanitized-data-mce-fragment=\"1\" data-sanitized-data-mce-href=\"https:\/\/www.onepeloton.com\/blog\/endurance-training\/\" data-sanitized-target=\"_blank\">endurance training<\/a><span data-sanitized-data-mce-fragment=\"1\">\u00a0<\/span>should be part of your workout routine. Focusing on higher repetitions and lower weights than traditional forms of<span data-sanitized-data-mce-fragment=\"1\">\u00a0<\/span><a class=\"sc-b6fdad0e-7 gwfkOp\" href=\"https:\/\/www.onepeloton.com\/classes\/strength\" data-sanitized-data-mce-fragment=\"1\" data-sanitized-data-mce-href=\"https:\/\/www.onepeloton.com\/classes\/strength\" data-sanitized-target=\"_blank\"><u data-sanitized-data-mce-fragment=\"1\">strength training<\/u><\/a>, it\u2019s an accessible form of cross-training that has the potential to improve your athletic performance, prevent injury, and keep you healthy for decades to come. We talked to Peloton instructor<span data-sanitized-data-mce-fragment=\"1\">\u00a0<\/span><a class=\"sc-b6fdad0e-7 gwfkOp\" href=\"https:\/\/www.onepeloton.com\/instructors\/jtpelo\" data-sanitized-data-mce-fragment=\"1\" data-sanitized-data-mce-href=\"https:\/\/www.onepeloton.com\/instructors\/jtpelo\" data-sanitized-target=\"_blank\"><u data-sanitized-data-mce-fragment=\"1\">Joslyn Thompson Rule<\/u><\/a><span data-sanitized-data-mce-fragment=\"1\">\u00a0<\/span>to find out exactly what muscular endurance means, why it matters, and how to get started with it.\u00a0<\/p><\/div><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><h2 id=\"article-content-block-1\" class=\"Headline__StyledHeadline-design-system__sc-ex1nuu-0 hxMzze\" data-sanitized-data-mce-fragment=\"1\">What is Muscular Endurance?<\/h2><\/div><div class=\"Container__StyledContainer-design-system__sc-1l0wzxx-0 gihaC sc-c0b1dc97-0 eDaPNs\" data-sanitized-data-mce-fragment=\"1\"><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/f_auto,c_limit,w_3840,q_90\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/1L4mG7iblD7etS6xfE6iuu\/3a3332f2a2420fb6e7aff067f65403bb\/what-is-muscular-endurance.jpg?resize=1200%2C800&#038;ssl=1\" sizes=\"(max-width: 767px) 100vw, 50vw\" srcset=\"https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/f_auto,c_limit,w_384,q_90\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/1L4mG7iblD7etS6xfE6iuu\/3a3332f2a2420fb6e7aff067f65403bb\/what-is-muscular-endurance.jpg 384w, https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/f_auto,c_limit,w_640,q_90\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/1L4mG7iblD7etS6xfE6iuu\/3a3332f2a2420fb6e7aff067f65403bb\/what-is-muscular-endurance.jpg 640w, https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/f_auto,c_limit,w_750,q_90\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/1L4mG7iblD7etS6xfE6iuu\/3a3332f2a2420fb6e7aff067f65403bb\/what-is-muscular-endurance.jpg 750w, https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/f_auto,c_limit,w_828,q_90\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/1L4mG7iblD7etS6xfE6iuu\/3a3332f2a2420fb6e7aff067f65403bb\/what-is-muscular-endurance.jpg 828w, https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/f_auto,c_limit,w_1080,q_90\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/1L4mG7iblD7etS6xfE6iuu\/3a3332f2a2420fb6e7aff067f65403bb\/what-is-muscular-endurance.jpg 1080w, https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/f_auto,c_limit,w_1200,q_90\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/1L4mG7iblD7etS6xfE6iuu\/3a3332f2a2420fb6e7aff067f65403bb\/what-is-muscular-endurance.jpg 1200w, https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/f_auto,c_limit,w_1920,q_90\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/1L4mG7iblD7etS6xfE6iuu\/3a3332f2a2420fb6e7aff067f65403bb\/what-is-muscular-endurance.jpg 1920w, https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/f_auto,c_limit,w_2048,q_90\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/1L4mG7iblD7etS6xfE6iuu\/3a3332f2a2420fb6e7aff067f65403bb\/what-is-muscular-endurance.jpg 2048w, https:\/\/i0.wp.com\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/f_auto,c_limit,w_3840,q_90\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/1L4mG7iblD7etS6xfE6iuu\/3a3332f2a2420fb6e7aff067f65403bb\/what-is-muscular-endurance.jpg?resize=1200%2C800&#038;ssl=1 3840w\" alt=\"What is Muscular Endurance\" width=\"1200\" height=\"800\" data-sanitized-data-mce-fragment=\"1\" data-sanitized-data-mce-src=\"https:\/\/i0.wp.com\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/f_auto,c_limit,w_3840,q_90\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/1L4mG7iblD7etS6xfE6iuu\/3a3332f2a2420fb6e7aff067f65403bb\/what-is-muscular-endurance.jpg?resize=1200%2C800&#038;ssl=1\" data-sanitized-data-nimg=\"1\" data-nimg=\"1\" data-recalc-dims=\"1\" \/><\/div><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">Muscular endurance is your muscles\u2019 ability to exert force against gravity or against resistance over a period of time. Whether you\u2019re moving just your body weight, swinging a kettlebell, or carrying a laundry basket, your muscles contract every time you move\u2014and the greater their endurance, the longer they can keep going.\u00a0<\/p><\/div><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">The specific role muscular endurance plays in your workout depends on what you\u2019re doing, says Joslyn. \u201cIn strength training, muscular endurance is how many times you can complete an exercise before fatiguing.\u201d In other words, the greater your muscular endurance, the more\u00a0<a class=\"sc-b6fdad0e-7 gwfkOp\" href=\"https:\/\/www.onepeloton.com\/blog\/how-to-do-lunges\/\" data-sanitized-data-mce-fragment=\"1\" data-sanitized-data-mce-href=\"https:\/\/www.onepeloton.com\/blog\/how-to-do-lunges\/\" data-sanitized-target=\"_blank\">lunges<\/a>, push-ups, or<span data-sanitized-data-mce-fragment=\"1\">\u00a0<\/span><a class=\"sc-b6fdad0e-7 gwfkOp\" href=\"https:\/\/www.onepeloton.com\/blog\/how-to-do-squats-correctly\/\" data-sanitized-data-mce-fragment=\"1\" data-sanitized-data-mce-href=\"https:\/\/www.onepeloton.com\/blog\/how-to-do-squats-correctly\/\" data-sanitized-target=\"_blank\">squats<\/a><span data-sanitized-data-mce-fragment=\"1\">\u00a0<\/span>you could do before you had to take a break. \u201cImproving your muscular endurance boosts your muscle fibers\u2019 ability to keep firing for longer periods of time, which allows you to go longer, faster, or both, without exerting more effort,\u201d says Joslyn.\u00a0<\/p><\/div><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">While improving your<span data-sanitized-data-mce-fragment=\"1\">\u00a0<\/span><a class=\"sc-b6fdad0e-7 gwfkOp\" href=\"https:\/\/www.onepeloton.com\/blog\/cardiovascular-endurance\/\" data-sanitized-data-mce-fragment=\"1\" data-sanitized-data-mce-href=\"https:\/\/www.onepeloton.com\/blog\/cardiovascular-endurance\/\" data-sanitized-target=\"_blank\"><u data-sanitized-data-mce-fragment=\"1\">cardiovascular endurance<\/u><\/a><span data-sanitized-data-mce-fragment=\"1\">\u00a0<\/span>and improving your muscular endurance both improve your ability to keep going before you have to slow down or stop, they\u2019re not exactly the same. \u201cMuscular endurance is the ability of your muscles to continuously work without fatigue, while cardiovascular endurance is the ability of your heart and lungs to deliver oxygen to your working muscles,\u201d says Joslyn<em data-sanitized-data-mce-fragment=\"1\">.\u00a0<\/em><\/p><\/div><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">To build your muscular endurance, you have to approach your workouts differently than if your sole goal cardiovascular endurance.\u00a0<\/p><\/div><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">While developing cardiovascular endurance generally depends on gradually extending the duration of your workout, building muscular endurance requires resistance training that focuses on higher repetitions and lower weights. (More on that later.)<\/p><\/div><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><h2 id=\"article-content-block-8\" class=\"Headline__StyledHeadline-design-system__sc-ex1nuu-0 hxMzze\" data-sanitized-data-mce-fragment=\"1\">Why is Muscular Endurance Important?<\/h2><\/div><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">Improving your muscular endurance won\u2019t just improve your athletic performance; it also improves your<span data-sanitized-data-mce-fragment=\"1\">\u00a0<\/span><a class=\"sc-b6fdad0e-7 gwfkOp\" href=\"https:\/\/www.onepeloton.com\/blog\/posture-exercises\/\" data-sanitized-data-mce-fragment=\"1\" data-sanitized-data-mce-href=\"https:\/\/www.onepeloton.com\/blog\/posture-exercises\/\" data-sanitized-target=\"_blank\">posture<\/a>, makes you a more durable athlete, and confers health benefits that allow you to continue to do everyday activities for years to come. \u201cImproved muscular endurance ensures you can maintain good<span data-sanitized-data-mce-fragment=\"1\">\u00a0<\/span>during activities like running, rowing, and cycling, for extended periods of time. Plus, it reduces your risk of injury,\u201d says Joslyn.\u00a0<\/p><\/div><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">As she explains, \u201cSports require good quality movement throughout.\u201d Say, for example, you\u2019re a runner with a weak core. As you fatigue, you begin to slouch, which over time, can create imbalances throughout the rest of your kinetic chain, that can lead to aches and pains. And those aches and pains can become injuries if you\u2019re not careful. On the other hand, a strong core will help you maintain good form, even as you fatigue.\u00a0<\/p><\/div><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">Research shows improvements in muscular endurance can also boost performance. A<span data-sanitized-data-mce-fragment=\"1\">\u00a0<\/span><a class=\"sc-b6fdad0e-7 gwfkOp\" href=\"https:\/\/doi.org\/10.3389\/fphys.2017.00690\" data-sanitized-data-mce-fragment=\"1\" data-sanitized-data-mce-href=\"https:\/\/doi.org\/10.3389\/fphys.2017.00690\" data-sanitized-target=\"_blank\"><u data-sanitized-data-mce-fragment=\"1\">study<\/u><\/a><span data-sanitized-data-mce-fragment=\"1\">\u00a0<\/span>divided well-trained cross-country skiers into two groups. Both groups continued their low and moderate intensity ski training, but one group replaced their twice-a-week high-intensity sessions with interval running, while the other group replaced one high-intensity session with an interval run and replaced the other with muscular endurance training. After six weeks, the skiers who included muscular endurance in their training performed better in a 1,000-meter time trial.<\/p><\/div><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">A small<span data-sanitized-data-mce-fragment=\"1\">\u00a0<\/span><a class=\"sc-b6fdad0e-7 gwfkOp\" href=\"https:\/\/link.springer.com\/article\/10.1007\/s00221-015-4455-x\" data-sanitized-data-mce-fragment=\"1\" data-sanitized-data-mce-href=\"https:\/\/link.springer.com\/article\/10.1007\/s00221-015-4455-x\" data-sanitized-target=\"_blank\"><u data-sanitized-data-mce-fragment=\"1\">study<\/u><\/a><span data-sanitized-data-mce-fragment=\"1\">\u00a0<\/span>found that healthy adults who weren\u2019t necessarily trained athletes experienced better endurance as a result of muscular endurance training. After four weeks of training, subjects\u2019 muscles continued to fire at the same rate, even as the duration increased.\u00a0<\/p><\/div><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">If you\u2019re still not convinced of the benefits of improving your muscular endurance, consider the positive impact on your health and longevity. A<span data-sanitized-data-mce-fragment=\"1\">\u00a0<\/span><a class=\"sc-b6fdad0e-7 gwfkOp\" href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1111\/obr.13007\" data-sanitized-data-mce-fragment=\"1\" data-sanitized-data-mce-href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1111\/obr.13007\" data-sanitized-target=\"_blank\"><u data-sanitized-data-mce-fragment=\"1\">meta-analysis<\/u><\/a><span data-sanitized-data-mce-fragment=\"1\">\u00a0<\/span>of adults with type 2 diabetes found that muscular endurance training was associated with more stable blood sugar levels as well as better muscular strength and decreases in waist circumference and body fat. The study authors said the benefits were comparable to aerobic training, calling it a \u201cpotent\u201d intervention.<\/p><\/div><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><h2 id=\"article-content-block-14\" class=\"Headline__StyledHeadline-design-system__sc-ex1nuu-0 hxMzze\" data-sanitized-data-mce-fragment=\"1\">What is the Difference Between Muscular Strength and Muscular Endurance?<\/h2><\/div><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">While muscular endurance certainly has a lot of overlap with muscular strength, and both are related to muscle performance, they have some important differences.<\/p><\/div><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><h3 class=\"Headline__StyledHeadline-design-system__sc-ex1nuu-0 MouQD sc-b6fdad0e-10 cQDBvD\" data-sanitized-data-mce-fragment=\"1\">Muscular Strength\u00a0<\/h3><\/div><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">Muscular strength refers to how much force you can generate at once. For example, your one-rep max for a squat, bench press, deadlift, or overhead press is a measure of the muscular strength of the muscle groups performing those movements.\u00a0<\/p><\/div><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><h3 class=\"Headline__StyledHeadline-design-system__sc-ex1nuu-0 MouQD sc-b6fdad0e-10 cQDBvD\" data-sanitized-data-mce-fragment=\"1\">Muscular Endurance\u00a0<\/h3><\/div><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">Muscular endurance, on the other hand, refers to your ability to sustain repeated muscle contractions over time. Muscular endurance is the number of times you can lift a submaximal load, explains Joslyn, adding that your submaximal load should be 50 percent or less of your one-rep max. The heaviest load you can squat one time is 150 lbs, your muscular endurance would be a measure of how many times you can squat 75 lbs or less. To build your muscular endurance, you\u2019d focus on increasing the number of reps you can complete with a 60 to 75 lb. load.\u00a0<\/p><\/div><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><h2 id=\"article-content-block-20\" class=\"Headline__StyledHeadline-design-system__sc-ex1nuu-0 hxMzze\" data-sanitized-data-mce-fragment=\"1\">How to Improve Muscular Endurance<\/h2><\/div><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">\u201cMuscle endurance is muscle group specific,\u201d says Joslyn. So if you want to run a marathon, focus on lower body exercises, not overhead presses. On the other hand, if you\u2019re a server carrying heavy trays across a large dining room all night long, your time would be better spent strengthening your upper body.<\/p><\/div><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">Once you know which muscle group you\u2019re targeting, choose a set of relevant exercises and incorporate them into your routine at least once or twice a week. Whether you do them on their own or as part of your aerobic workout (e.g. running or cycling), depends on your preference and time constraints. \u201cYou could absolutely do them as a stand-alone workout, but in the interest of time efficiency I would generally group them alongside another workout,\u201d says Joslyn.<\/p><\/div><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">If you choose to stack your muscular endurance workout on top of your cardio, you\u2019ll be better off tacking it onto the end of a low to moderate-intensity session. \u201cThe light load means that they won\u2019t be super taxing and that you should still be able to get some good quality movement in, without taking away from your main workout,\u201d explains Joslyn.\u00a0<\/p><\/div><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">Starting your muscular endurance training when you\u2019re already fatigued from a hard cardio session can set you up for injury, according to Joslyn. \u201cI probably wouldn\u2019t do them after a super intense workout so that you can maintain good form throughout,\u201d she explains.\u00a0<\/p><\/div><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">On the other hand, there\u2019s some data to suggest you might want to do your resistance training<\/p><\/div><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">when you\u2019re already fatigued from aerobic training. A small<span data-sanitized-data-mce-fragment=\"1\">\u00a0<\/span><a class=\"sc-b6fdad0e-7 gwfkOp\" href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2008\/09000\/Concurrent_Training_Enhances_Athletes_.00015.aspx\" data-sanitized-data-mce-fragment=\"1\" data-sanitized-data-mce-href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2008\/09000\/Concurrent_Training_Enhances_Athletes_.00015.aspx\" data-sanitized-target=\"_blank\"><u data-sanitized-data-mce-fragment=\"1\">study<\/u><\/a><span data-sanitized-data-mce-fragment=\"1\">\u00a0<\/span>published<span data-sanitized-data-mce-fragment=\"1\">\u00a0<\/span><em data-sanitized-data-mce-fragment=\"1\">Journal of Strength and Conditioning Research<\/em><span data-sanitized-data-mce-fragment=\"1\">\u00a0<\/span>found that, when compared to women who completed resistance training separate from aerobic training, those who interspersed aerobic training with resistance training experienced more significant gains in six out of nine training metrics, including lower body muscle endurance, and decreases in body fat. Ultimately, your goals and experience level may dictate when you decide to strength train.<\/p><\/div><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><h2 id=\"article-content-block-27\" class=\"Headline__StyledHeadline-design-system__sc-ex1nuu-0 hxMzze\" data-sanitized-data-mce-fragment=\"1\">Effective Exercises for Muscular Endurance<\/h2><\/div><div class=\"Container__StyledContainer-design-system__sc-1l0wzxx-0 gihaC sc-c0b1dc97-0 eDaPNs\" data-sanitized-data-mce-fragment=\"1\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/f_auto,c_limit,w_3840,q_90\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/6BtyUYqvdUemNMieZl7ovT\/bf86c0685ff9f9119c248145f53219f1\/lunges-for-muscular-endurance.jpg?resize=1200%2C801&#038;ssl=1\" sizes=\"(max-width: 767px) 100vw, 50vw\" srcset=\"https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/f_auto,c_limit,w_384,q_90\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/6BtyUYqvdUemNMieZl7ovT\/bf86c0685ff9f9119c248145f53219f1\/lunges-for-muscular-endurance.jpg 384w, https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/f_auto,c_limit,w_640,q_90\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/6BtyUYqvdUemNMieZl7ovT\/bf86c0685ff9f9119c248145f53219f1\/lunges-for-muscular-endurance.jpg 640w, https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/f_auto,c_limit,w_750,q_90\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/6BtyUYqvdUemNMieZl7ovT\/bf86c0685ff9f9119c248145f53219f1\/lunges-for-muscular-endurance.jpg 750w, https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/f_auto,c_limit,w_828,q_90\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/6BtyUYqvdUemNMieZl7ovT\/bf86c0685ff9f9119c248145f53219f1\/lunges-for-muscular-endurance.jpg 828w, https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/f_auto,c_limit,w_1080,q_90\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/6BtyUYqvdUemNMieZl7ovT\/bf86c0685ff9f9119c248145f53219f1\/lunges-for-muscular-endurance.jpg 1080w, https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/f_auto,c_limit,w_1200,q_90\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/6BtyUYqvdUemNMieZl7ovT\/bf86c0685ff9f9119c248145f53219f1\/lunges-for-muscular-endurance.jpg 1200w, https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/f_auto,c_limit,w_1920,q_90\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/6BtyUYqvdUemNMieZl7ovT\/bf86c0685ff9f9119c248145f53219f1\/lunges-for-muscular-endurance.jpg 1920w, https:\/\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/f_auto,c_limit,w_2048,q_90\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/6BtyUYqvdUemNMieZl7ovT\/bf86c0685ff9f9119c248145f53219f1\/lunges-for-muscular-endurance.jpg 2048w, https:\/\/i0.wp.com\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/f_auto,c_limit,w_3840,q_90\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/6BtyUYqvdUemNMieZl7ovT\/bf86c0685ff9f9119c248145f53219f1\/lunges-for-muscular-endurance.jpg?resize=1200%2C801&#038;ssl=1 3840w\" alt=\"Lunges for Muscular Endurance\" width=\"1200\" height=\"801\" data-sanitized-data-mce-fragment=\"1\" data-sanitized-data-mce-src=\"https:\/\/i0.wp.com\/res.cloudinary.com\/peloton-cycle\/image\/fetch\/f_auto,c_limit,w_3840,q_90\/https:\/\/images.ctfassets.net\/6ilvqec50fal\/6BtyUYqvdUemNMieZl7ovT\/bf86c0685ff9f9119c248145f53219f1\/lunges-for-muscular-endurance.jpg?resize=1200%2C801&#038;ssl=1\" data-sanitized-data-nimg=\"1\" data-nimg=\"1\" data-recalc-dims=\"1\" \/><\/div><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">For sports that rely on lower body muscles, such as running and cycling, lunges are a great option, says Joslyn. If that movement is new to you, she advises starting with bodyweight only, adding weight only once you\u2019re comfortable with the movement and confident that your form is good. (The last thing you want is to overdo it and take time off from your training to nurse an injury.)\u00a0<\/p><\/div><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">She also suggests trying a couple of different variations, including a reverse lunge (stepping one leg back instead of forward) and a split squat (a static lunge where your feet stay planted in place). To get started, she suggests getting comfortable with completing two to three sets of 10 to 15 repetitions of a given movement and resting for a minute between sets. If you\u2019re experienced with lunges, try it with a weight that makes the movement feel challenging for the last two to three reps of each set. \u201cThis can take a little experimenting but over time you will know what feels good,\u201d says Joslyn.\u00a0<\/p><\/div><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">Meanwhile,<span data-sanitized-data-mce-fragment=\"1\">\u00a0<\/span><a class=\"sc-b6fdad0e-7 gwfkOp\" href=\"https:\/\/www.onepeloton.com\/blog\/core-workout\/\" data-sanitized-data-mce-fragment=\"1\" data-sanitized-data-mce-href=\"https:\/\/www.onepeloton.com\/blog\/core-workout\/\" data-sanitized-target=\"_blank\"><u data-sanitized-data-mce-fragment=\"1\">building a strong core<\/u><\/a><span data-sanitized-data-mce-fragment=\"1\">\u00a0<\/span>is an essential aspect of improving muscular endurance that translates to performance gains in any sport. In addition to helping with balance, injury prevention, posture, a stronger core means you can transfer power more efficiently. A strong stable core to push off lets you generate more power with each pedal stroke\u2014which means you can go faster with less effort.<\/p><\/div><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">Joslyn suggests incorporating planks into your routine to optimize your<span data-sanitized-data-mce-fragment=\"1\">\u00a0<\/span><a class=\"sc-b6fdad0e-7 gwfkOp\" href=\"https:\/\/www.onepeloton.com\/blog\/core-strength-benefits\/\" data-sanitized-data-mce-fragment=\"1\" data-sanitized-data-mce-href=\"https:\/\/www.onepeloton.com\/blog\/core-strength-benefits\/\" data-sanitized-target=\"_blank\"><u data-sanitized-data-mce-fragment=\"1\">core strength<\/u><\/a>. \u201cPlanking is also great to work on for muscular endurance, and something that can be done almost daily without taking away from other workouts.\u201d Especially for beginners, it doesn\u2019t take long to see progress, which is gratifying. \u201cYou get to feel a difference pretty quickly in how comfortable you are in holding the position and the amount of time you can hold it for,\u201d says Joslyn.\u00a0<\/p><\/div><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">Here\u2019s a quick overview of how you could approach a few different exercises:\u00a0\u00a0<\/p><\/div><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><h3 class=\"Headline__StyledHeadline-design-system__sc-ex1nuu-0 MouQD sc-b6fdad0e-10 cQDBvD\" data-sanitized-data-mce-fragment=\"1\">Squats\u00a0<\/h3><\/div><ul class=\"List__StyledList-design-system__sc-196glld-0 hWthiv sc-b6fdad0e-8 cOCoHh\" data-sanitized-data-mce-fragment=\"1\"><li class=\"Body__StyledBody-design-system__sc-8gsxju-0 hDzmSf\" data-sanitized-data-mce-fragment=\"1\"><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">Squat 10-15 times (This is one set.)<\/p><\/div><\/li><li class=\"Body__StyledBody-design-system__sc-8gsxju-0 hDzmSf\" data-sanitized-data-mce-fragment=\"1\"><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">Rest 30-60 seconds\u00a0<\/p><\/div><\/li><li class=\"Body__StyledBody-design-system__sc-8gsxju-0 hDzmSf\" data-sanitized-data-mce-fragment=\"1\"><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">Repeat two to five times\u00a0<\/p><\/div><\/li><li class=\"Body__StyledBody-design-system__sc-8gsxju-0 hDzmSf\" data-sanitized-data-mce-fragment=\"1\"><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">If you use weights, choose a weight that feels challenging for the final two to three repetitions of each set.\u00a0<\/p><\/div><\/li><li class=\"Body__StyledBody-design-system__sc-8gsxju-0 hDzmSf\" data-sanitized-data-mce-fragment=\"1\"><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">Variations include bodyweight squats, dumbbell squats, goblet squats, and sumo squats\u00a0<\/p><\/div><\/li><\/ul><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><h3 class=\"Headline__StyledHeadline-design-system__sc-ex1nuu-0 MouQD sc-b6fdad0e-10 cQDBvD\" data-sanitized-data-mce-fragment=\"1\">Lunges\u00a0<\/h3><\/div><ul class=\"List__StyledList-design-system__sc-196glld-0 hWthiv sc-b6fdad0e-8 cOCoHh\" data-sanitized-data-mce-fragment=\"1\"><li class=\"Body__StyledBody-design-system__sc-8gsxju-0 hDzmSf\" data-sanitized-data-mce-fragment=\"1\"><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">Perform 10-15 times on each side (This is one set.)<\/p><\/div><\/li><li class=\"Body__StyledBody-design-system__sc-8gsxju-0 hDzmSf\" data-sanitized-data-mce-fragment=\"1\"><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">Rest 30-60 seconds\u00a0<\/p><\/div><\/li><li class=\"Body__StyledBody-design-system__sc-8gsxju-0 hDzmSf\" data-sanitized-data-mce-fragment=\"1\"><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">Repeat two to five times\u00a0<\/p><\/div><\/li><li class=\"Body__StyledBody-design-system__sc-8gsxju-0 hDzmSf\" data-sanitized-data-mce-fragment=\"1\"><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">If you use weights, choose a weight that feels challenging for the final two to three repetitions of each set.\u00a0<\/p><\/div><\/li><li class=\"Body__StyledBody-design-system__sc-8gsxju-0 hDzmSf\" data-sanitized-data-mce-fragment=\"1\"><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">Variations include reverse lunges, split squats, side lunges, and curtsy lunges\u00a0<\/p><\/div><\/li><\/ul><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><h3 class=\"Headline__StyledHeadline-design-system__sc-ex1nuu-0 MouQD sc-b6fdad0e-10 cQDBvD\" data-sanitized-data-mce-fragment=\"1\">Planks\u00a0\u00a0<\/h3><\/div><ul class=\"List__StyledList-design-system__sc-196glld-0 hWthiv sc-b6fdad0e-8 cOCoHh\" data-sanitized-data-mce-fragment=\"1\"><li class=\"Body__StyledBody-design-system__sc-8gsxju-0 hDzmSf\" data-sanitized-data-mce-fragment=\"1\"><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">Hold a high plank or forearm plank for 30-60 seconds\u00a0<\/p><\/div><\/li><li class=\"Body__StyledBody-design-system__sc-8gsxju-0 hDzmSf\" data-sanitized-data-mce-fragment=\"1\"><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">Rest 30-60 seconds\u00a0<\/p><\/div><\/li><li class=\"Body__StyledBody-design-system__sc-8gsxju-0 hDzmSf\" data-sanitized-data-mce-fragment=\"1\"><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">Repeat two to five times\u00a0<\/p><\/div><\/li><li class=\"Body__StyledBody-design-system__sc-8gsxju-0 hDzmSf\" data-sanitized-data-mce-fragment=\"1\"><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">Variations include side planks, plank with shoulder tap, and plank with hip dip\u00a0<\/p><\/div><\/li><\/ul><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><h3 class=\"Headline__StyledHeadline-design-system__sc-ex1nuu-0 MouQD sc-b6fdad0e-10 cQDBvD\" data-sanitized-data-mce-fragment=\"1\">Pushups\u00a0<\/h3><\/div><ul class=\"List__StyledList-design-system__sc-196glld-0 hWthiv sc-b6fdad0e-8 cOCoHh\" data-sanitized-data-mce-fragment=\"1\"><li class=\"Body__StyledBody-design-system__sc-8gsxju-0 hDzmSf\" data-sanitized-data-mce-fragment=\"1\"><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">Perform 10-20 pushups<\/p><\/div><\/li><li class=\"Body__StyledBody-design-system__sc-8gsxju-0 hDzmSf\" data-sanitized-data-mce-fragment=\"1\"><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">Rest 30-60 seconds\u00a0<\/p><\/div><\/li><li class=\"Body__StyledBody-design-system__sc-8gsxju-0 hDzmSf\" data-sanitized-data-mce-fragment=\"1\"><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">Repeat two to five times\u00a0<\/p><\/div><\/li><li class=\"Body__StyledBody-design-system__sc-8gsxju-0 hDzmSf\" data-sanitized-data-mce-fragment=\"1\"><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">Variations include wall pushups, knee pushups, wide grip pushups, and incline pushups<\/p><\/div><\/li><\/ul><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><h2 id=\"article-content-block-42\" class=\"Headline__StyledHeadline-design-system__sc-ex1nuu-0 hxMzze\" data-sanitized-data-mce-fragment=\"1\">How Often Should I Perform Muscular Endurance Workouts?<\/h2><\/div><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">When it comes to the frequency of your muscular endurance training, more often isn\u2019t necessarily better. A<span data-sanitized-data-mce-fragment=\"1\">\u00a0<\/span><a class=\"sc-b6fdad0e-7 gwfkOp\" href=\"https:\/\/sportsmedicine-open.springeropen.com\/articles\/10.1186\/s40798-018-0149-9\" data-sanitized-data-mce-fragment=\"1\" data-sanitized-data-mce-href=\"https:\/\/sportsmedicine-open.springeropen.com\/articles\/10.1186\/s40798-018-0149-9\" data-sanitized-target=\"_blank\"><u data-sanitized-data-mce-fragment=\"1\">2018 metastudy<\/u><\/a><span data-sanitized-data-mce-fragment=\"1\">\u00a0<\/span>analyzed 74 experimental groups from 12 studies. The researchers found no significant correlation between the number of times people trained per week and their performance. In fact, those who trained only once a week experienced similar results to those who trained three or more times per week, when the total training volume was factored in. In other words, you\u2019re likely to see the same benefit from doing nine sets of 20 lunges once a week as you would from doing three sets of 20 lunges three times per week.\u00a0<\/p><\/div><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">Whatever you do, don\u2019t underestimate the importance of rest and<span data-sanitized-data-mce-fragment=\"1\">\u00a0<\/span><a class=\"sc-b6fdad0e-7 gwfkOp\" href=\"https:\/\/www.onepeloton.com\/blog\/what-actually-happens-to-your-body-when-you-take-a-recovery-day\/\" data-sanitized-data-mce-fragment=\"1\" data-sanitized-data-mce-href=\"https:\/\/www.onepeloton.com\/blog\/what-actually-happens-to-your-body-when-you-take-a-recovery-day\/\" data-sanitized-target=\"_blank\"><u data-sanitized-data-mce-fragment=\"1\">recovery<\/u><\/a>. \u201cYou need time off between muscular endurance sessions to give your muscles a chance to recover and adapt to the stress you placed on them,\u201d says Joslyn. Generally, she suggests giving each muscle group at least 24 hours to recover before training it again.<\/p><\/div><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><h2 id=\"article-content-block-45\" class=\"Headline__StyledHeadline-design-system__sc-ex1nuu-0 hxMzze\" data-sanitized-data-mce-fragment=\"1\">How to Measure Muscular Endurance Progress<\/h2><\/div><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">While there are a variety of ways to test your progress, it\u2019s best to make sure your assessments are both simple and aligned with your goals. According to Joslyn, a runner or cyclist would be better off testing lower body muscular endurance using moves like squats or lunges, as opposed to pushups, which largely test your upper body and core.<\/p><\/div><div class=\"sc-b6fdad0e-0 kdWXwp\" data-sanitized-data-mce-fragment=\"1\"><p class=\"Body__StyledBody-design-system__sc-8gsxju-0 dZlmKw sc-b6fdad0e-2 hFUFaa\" data-sanitized-data-mce-fragment=\"1\">She suggests starting off with two to three sets of 10-15 reps of a given exercise and aiming to increase to three sets of 15-25 reps over a period of six to eight weeks. Your \u201ctest\u201d can be as simple as recording your workouts in a notebook or on your phone and checking your progress every month or two.<br \/><br \/>Source:\u00a0<a title=\"Source du blog\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6950543\/\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6950543\/<\/a><\/p><\/div>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Whether you want to run a marathon or run errands with good biomechanics, muscular\u00a0endurance training\u00a0should be part of your workout [&hellip;]<\/p>","protected":false},"author":1,"featured_media":1263,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1],"tags":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/winlaboratories.com\/wp-content\/uploads\/2024\/07\/win_Categories-_Endurance_520x500.webp?fit=500%2C500&ssl=1","_links":{"self":[{"href":"https:\/\/winlaboratories.com\/fr\/wp-json\/wp\/v2\/posts\/1261"}],"collection":[{"href":"https:\/\/winlaboratories.com\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/winlaboratories.com\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/winlaboratories.com\/fr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/winlaboratories.com\/fr\/wp-json\/wp\/v2\/comments?post=1261"}],"version-history":[{"count":10,"href":"https:\/\/winlaboratories.com\/fr\/wp-json\/wp\/v2\/posts\/1261\/revisions"}],"predecessor-version":[{"id":1274,"href":"https:\/\/winlaboratories.com\/fr\/wp-json\/wp\/v2\/posts\/1261\/revisions\/1274"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/winlaboratories.com\/fr\/wp-json\/wp\/v2\/media\/1263"}],"wp:attachment":[{"href":"https:\/\/winlaboratories.com\/fr\/wp-json\/wp\/v2\/media?parent=1261"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/winlaboratories.com\/fr\/wp-json\/wp\/v2\/categories?post=1261"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/winlaboratories.com\/fr\/wp-json\/wp\/v2\/tags?post=1261"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}