Why endurance training is important

The term "strength endurance" refers to the ability to sustain a high level of force over an extended period. The goal is to train both for maximal strength and the ability to perform at a high level of endurance. Strong and trained muscles are crucial for both aspects.

However, having a lot of muscle mass built through regular strength training also means carrying more weight, which can be a hindrance in endurance sports. Many strength athletes believe that strength endurance training is only useful for recreational athletes and fitness beginners. After all, this specific form of training primarily focuses on endurance and performance, with muscle building being only partially possible. This statement is only partially true.

Yes, strength endurance training is recommended for recreational athletes and beginners because it is particularly gentle and allows the body to gradually adapt to training. However, strength athletes can also benefit from training their strength endurance. Did you know that it helps stabilize your existing muscles, makes you much more powerful, and allows for faster recovery after intense strength training? All these factors are advantageous for your regular strength training and enable you to achieve even better training performances.

How can you train strength endurance?

The rule is to perform many repetitions with your body weight or minimal additional weights to reach your goal. In general, you can train your strength endurance with all gym exercises or even without weights, using exercises like push-ups, sit-ups, pull-ups, etc. For effective strength endurance training, the force requirement per exercise should be at least 30% of your maximum strength. It is recommended to perform 3-4 sets of 20-40 repetitions per muscle group. Unlike strength training, here you should perform each repetition quickly and in a controlled manner, rather than slowly and controlled.

To actually improve your strength endurance, try to include strength endurance training up to 3 times a week if possible. Within 8 weeks, you will already notice positive changes in performance. Due to capillarization (the formation of new capillaries resulting in better blood flow to your muscles), your muscles will require less time to recover, and you will be able to endure much longer during strength exercises than before.

A solid foundation for muscle building

Even if your primary goal is muscle building, you can create a solid foundation for effective muscle growth with strength endurance training. You may have been in a situation where, despite regular strength training and a balanced diet, you couldn't build any more muscle mass. Even changing your strength workout routine didn't yield the expected results.

This is because your body has adapted to the muscle training over time and has reached a plateau. You can counteract this by specifically training your strength endurance. Generally, different training intervals are recommended for all strength athletes. By incorporating a healthy mix of hypertrophy, maximal strength, and strength endurance training, you can train in a varied and effective manner.

Conclusion

Use strength endurance training to strengthen your muscles holistically. You will be able to delay muscle fatigue and maintain a high level of strength over a long period. This will pay off in terms of both muscle mass and improved posture.