Top 9 Muscular Endurance Exercises and Get Fighting Shape 

There are lots of people who wonder what muscular endurance exercises are, but you don’t have to be a top-level athlete to develop your muscular endurance.  The daily routine and the quality of workouts can help to improve the stamina of your muscles and that can impact on your energy.

Most of the people always talk about muscle flexibility and muscle strength, but they forget to talk about another very important aspect that is also related to muscle, that is muscular endurance.

Muscle endurance is important as muscle flexibility and muscle strength, building muscular endurance can increase your whole-body strength, improve your body posture and reduce the risk of injuries.

Muscle endurance deals with how long you can do the exercise and muscle strength deals with how much weight you can lift. So, how you train to improve your strength like that you can train and improve your muscle endurance.

So, keep reading to know everything about muscular endurance and to learn the best exercise to improve your muscular endurance in each muscle group.

What is Muscular Endurance?

Muscular endurance is the ability of a group of muscles or muscles that you can perform consistently and repetitively over a period of time. Muscular endurance plays a big role in every athletic endeavor.

The greater your muscular endurance the higher the number of repetitions you do while exercising.

For example: long-distance running is a sport activity that requires great muscular endurance. During a race the marathon runner’s body performs the same movement, again and again. So, their muscles require an advanced level of muscle endurance to avoid injuries.  

Types of Muscular Endurance

The first type of endurance is associated with strength training. If you’re doing strength training, muscular endurance refers to the number of repetitions that you will do in a single exercise without needing a rest.

Another type of muscular endurance used while cardiovascular fitness activities like cycling, running or swimming are usually called cardiovascular endurance.

How to Measure Muscular Endurance

There are many exercises that you can measure with. The push up is one of the best exercises and is often used to measure upper body muscular endurance.

First do this test, do the push ups as many times as you can before you take a rest. Or, do the push ups as many you can do in one minute, once you have the number, you can compare with others in your age and sex category.

Whenever you’re measuring muscular endurance you need to keep three things in mind

  • How long can you produce a certain amount of force?
  • How many times can you repeat the movement?
  • How much work do you perform in an isokinetic environment?

How to Improve Your muscular Endurance

There are some things that you can do to improve your muscular endurance. We are mentioned below,

Weight Training: try to do weight training and you can use machines or free-weights that will help you to improve your muscular endurance.

Regular exercise: if you want to improve your muscular endurance then you have to train your body on a regular basis.

Exercise controlled and slowly: don’t make mistakes like exercising fast and don’t have control on the exercise. Do exercise slowly and controlled to avoid injuries.

Challenge the body: try to challenge your body with a bit heavy weights and exercise variations.

Move with better form: during exercise do with better form and more effectively that will increase your strength and endurance.  

What are the Benefits of Building Muscular Endurance?

Building muscular endurance will improve your overall health and wellness and there are other benefits including:

  •  Improve your body posture
  • Fewer injuries
  • Will increase your metabolism
  • Reduce fatigue
  • Improve your confidence
  • Increase your strength and stamina
  • Reduce back problems
  • Better sporting performance
  • You can perform the exercise longer period of time
  • Improve your overall health and help to live healthy lifestyle

9 Effective Muscular Endurance Exercise

Here are 9 best and effective exercises that improve your muscular endurance.

01. Body Weight Squats

Body Weight Squats

Body weight squats are the best exercise to improve your overall strength and endurance. This exercise trains some muscles, quads, glutes and hamstrings.

How to perform:

  • Stand straight with your feet slightly wider than shoulder-width apart and your toes are pointed straight ahead.
  • Bend your knees and slowly lower your buttocks down to your knee’s height and your legs are at 90-degree angle.
  • Put weight on your heels and push yourself up to the starting position, squeezing through your glutes while coming up.
  • Perform 5 to 6 sets of 25 to 30 reps (you can adjust the repetitions according to your fitness level).

02. Push-Ups


Every one knows about push ups and it’s more beneficial for building upper body strength and endurance. When you do push ups with proper form, you can strengthen your lower back, and core by engaging the abdominal muscles. Push ups are great to target triceps, shoulder and pectoral muscles.

How to perform:

  • Lie flat on your stomach on the floor.
  • Push yourself up into a plank position, hold your body up with your hands and with your toes.
  • Slowly, lower your back down, letting your chest touch the floor.
  • Hold the position for a second and push your body back to the plank position.
  • Perform 5 to 6 sets of 10 to 16 reps.

03. Walking Lunges

Walking Lunges

The walking lunges are the best exercise to improve your posture and balance, also improve your strength, muscle endurance and flexibility.  This is a great exercise to warm up before starting any muscle exercise training.

This exercise also trains your quadriceps, hips, glutes and core.

How to perform:

  • Find a place so you can walk with a free mind.
  • Stand straight with your feet shoulder-width apart.
  • Engage your core and look straight ahead.
  • Take a large step forward with your right leg, then drop your body weight down so that left leg touches the floor.
  • Push down through your front heel and stand up back to the starting position.
  • Then move your left leg forward and repeat the same movement on the left leg.
  • Repeat this movement walking forward as a lunge.
  • Alternate the left and right legs.
  • Perform 5 to 6 sets of 25 to 30 reps.

04. Plank


Plank position is great exercise to improve your body posture and body balance. It also improves your metabolism, overall strength and muscle endurance, and also improves your body flexibility.

Plank position trains your shoulder, core pelvic and joints.

How to perform:

  • Lie flat on your stomach on the floor with your legs flat and your upper body up by your forearms.
  • Tightening your lower back and shoulder muscles, lift your hips off the floor.
  • Hold this movement as you can (aim to be 35 to 50 seconds)and then slowly, lower your body to the rest. That’s one rep.
  • Perform 5 to 6 sets of longer hold.

05. Bicycle Sit Ups

 Bicycle Sit Ups

Bicycle sit ups improve your core and overall strength and muscle endurance, improves your flexibility and stability. This exercise also slims your waist and boosts your heart rate.

This exercise trains your abs and oblique.

How to perform:

  • Lie on your back on the floor and lift your knees towards your chest.
  • Lift your shoulder off the ground, and place your hands behind your head with your elbows wide.
  • Bring your right elbow towards your left knee while extending your right leg.
  • Then bring your left elbows towards your right knee and extend your left leg.
  •   You don’t need to touch your elbows and knees, but focus on your core as you turn your torso.
  • Perform 5 to 6 sets of 15 reps each leg.

06. Squat Walk

Doing a squat walk can improve your strength and muscle endurance, strengthen your core, reduce the risk of injury and burn calories.

This exercise works well on glutes, hip flexors, adductors and quadriceps.

How to perform:

  • Stand straight with your feet slightly wider than your hips.
  • Bend your knees and keep your hands straight.
  • Put your weight on your heels.
  • Then, start doing four walks side to side or you can walk forward.
  • Perform 5 to 6 sets.

07. Sit-Ups


Sit-ups are great exercises to improve your core and overall strength and muscles endurance. It also helps to improve your body posture, body balance and increase flexibility.

How to perform:

  • Lie on your back on the floor, with your legs bent and your feet flat on the floor.
  • Place your hands behind your head and your elbows out to the sides.
  • Then, lift your head and shoulder blades up from the floor. Exhale as your lift.
  • Slowly, lower to the starting point. Inhale as you lower.

08. Romanian Deadlift

Romanian Deadlift

Romanian deadlift is one of the best exercises to build strong strength, endurance and healthy glutes. When you do it correctly you can strengthen your core and lower body with one move.

How to perform:

  • Stand In front of the barbell and hold it with overhand grip.
  • Lift the barbell up and draw your shoulder back, keep your spine straight.
  • Hold the position for seconds and slowly lower the weight back to the starting point (toward your feet).
  • Press the hip forward while coming into a standing position with the barbell in front of the thighs.

09. Kettlebell Swing

Kettlebell swing is a very effective full body exercise and hits almost everything in your body. It’s also improved your body posture, flexibility and body balance.

Theis exercise works well on your abs, pecs, quads, hips and hamstrings.

How to perform:

  • Stand straight with feet slightly wider than shoulder-width apart.
  • Hold the bell with both hands in front of your body.
  • Keep your arms long and loose while squeezing your shoulder and engaging core.
  • Swing the kettlebell bell out in front of your body, up to shoulder height.
  • Make sure your knees are straight and glutes contracted in full hip extension.
  • Then, allow it to swing back down through your legs. That’s on rep.
  • Perform 4 to 5 sets of 12 to 16 reps and 20 seconds of rest between each set.

QNA on Muscular Endurance

How to Build Upper Muscular Endurance?

Here are the best 4 upper body strength exercises and muscular endurance exercises

01. Chest press
02. Biceps and hammer curls
03. Triceps kickbacks and overhead extensions
04. Bent-over Rows

Are Squats Muscular Strength or Endurance?

The common exercise that focuses on muscular strength includes leg press, loaded squats and bench press. Muscular endurance is an ability of a muscle that will improve while exercising for a longer amount of time.

Do Endurance Exercises Build Muscle?

The short answer is YES, endurance exercise builds some lean body mass, especially, if you avoid resistance training. However, if you want to build muscles then you need to focus on the specific exercise routine.

The Bottom Line

It’s always a good idea to talk to a doctor before starting any kind of exercise routine. Because they can give suggestions on exercise that may work well on you, that can also prevent getting injuries while exercising.

Muscle endurance training is great for living a healthy lifestyle because they can improve your overall strength and stamina. Spend some time with muscle endurance training.

Hopefully, you like this article, if you have any questions and suggestions kindly put them in the comment box below.

You’ll also like:

Leave a Comment