Muscular endurance isn’t just for marathon runners and professional athletes. It’s something we all need to get through our daily activities feeling good — and have some energy left over to enjoy ourselves. Walking from one place to another, carrying things and going up stairs all require a fair amount of muscular endurance. Endurance must be built and maintained with daily movement and exercise.
Sitting at a desk all day or not getting enough physical activity is one of the easiest ways people lose their endurance. Nutritional deficiencies from a poor diet can also affect your muscular endurance.
In this article, we’ll share eight exercises our physical therapists recommend to boost your muscular endurance.
8 PT-recommended exercises to boost your muscular endurance
Muscular endurance isn’t exactly the same thing as strength. Strength is the ability to exert force against resistance. Endurance is more about activity over a period of time. Endurance exercises typically involve lower resistance and more repetitions than strength training exercises. Cardiovascular activities such as jogging and cycling are great ways to build endurance. Isometric exercises — which require you to bear weight for an extended period, such as planks — are also helpful.
The following are eight exercises our physical therapists recommend to build muscular endurance:
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Modified plank progressions
Build endurance by starting with an easy version of the plank and working up to more challenging positions for longer periods. Begin with a knee plank for 10 to 15 seconds or an elevated plank with your upper body resting on a block or a stair. As you gain endurance, increase your hold time, transition onto your toes, or add movements like leg lifts.
- Wall sits with progressions
Wall sits strengthen the lower body, especially the quadriceps. They support activities like stair climbing, standing up and maintaining balance. Start with your back against a wall, lower down until your knees are at a 45-degree angle, and hold for about 15 seconds. Gradually increase the duration. You can work toward sitting with thighs parallel to the ground or performing single-leg variations.
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Step-ups
This move targets several muscle groups in the core and lower body. Step up onto a low stair (six to eight inches high), then step back down. Repeat for eight to 12 reps leading with one leg, then switch. Over time, increase the height or number of repetitions.
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Modified push-up progressions
Many people have less endurance in their upper body because it bears less weight daily. Start with push-ups on your knees or with your upper body elevated — even against a wall. Keep your back straight and hands aligned under your shoulders. Begin with eight to 10 reps and gradually progress to more difficult variations.
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Bodyweight squats with endurance focus
Squats are excellent for muscular endurance when done properly. Stand with your feet shoulder-width apart and lower down gently, extending your arms forward for balance. Keep knees above your ankles and your back straight. Beginners may start by squatting against a wall. Aim for about 15 reps and increase over time.
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Bird dog holds for core stabilization
This core-strengthening exercise also helps with posture and balance. Begin on all fours in a tabletop position, with hands and knees aligned under your shoulders. Engage your core and lift one arm and the opposite leg simultaneously. Lower slowly and repeat. Alternate sides or do several reps before switching.
Get a personalized treatment program for muscular endurance at Forever Fit
When you begin muscular endurance exercises a few times a week, it won’t be long before you notice a difference. Everyday tasks like climbing stairs or carrying groceries will feel easier, and you’ll be able to stay active longer without fatigue.
What works for one person might not be right for another — especially if you have a medical condition or previous injury. Some exercises could even be risky. Our PTs can design a training program tailored to your needs and wellness goals. At Forever Fit, we collaborate with our clients to build fitness plans they can feel good about.
Are you looking for a physical therapist who can help you build muscular endurance? We can help. Contact our team today for more information or to schedule an initial appointment.