Endurance Training

Muscular endurance is referred to as ‘The ability of a muscle or group of muscles to perform repetitive contractions over a period of time’. With this in mind when training for muscular endurance, the repetitions need to be kept higher in order to sustain the effort for a prolonged period of time, which will mean that the weight has to be lowered. For an individual that wishes to train more for endurance, then the repetition ranges will often become higher in order to improve their efficiency at sustaining an effort over a longer period of time. Weight training for endurance sports and goals, often means not training to failure.

Endurance based sports and training utilise the Type I muscle fibres, also known as ’slow twitch’ muscle fibres. Type I muscle fibres are more efficient than Type II (‘fast twitch’) muscle fibres, at utilising oxygen during exercise. For endurance based activities, oxygen is present and available to use, over a longer period of time, allowing for continuous muscular contraction to take place.

Trainers with aspirations of training for endurance will often utilise a method known as calisthenics, which sees their own bodyweight used as resistance during their exercises. Such exercises include:

• Press ups
• Pullups/chinups
• Dips
• Crunches
• Bodyweight squats
• Etc

Keeping the rest periods between sets and exercises short will also help to increase the endurance of the individual. Circuit training type methods has rest periods kept short, whilst the individual then moves onto their next exercise.

There are various guidelines and percentages that can be used when selecting weights for endurance training. Around 60% of the individuals 1RM would be a good starting place to adjust from; 20-25 repetitions are a decent starting point to base their efforts upon, with three sets for each exercise being utilised.

Periodisation for endurance training may see the individual progress by increasing the repetitions performed, or possibly by decreasing rest periods between sets and exercises. Once the individual plateaus on a certain exercise, they may change the exercise and replace it within their routine, in order to continue their progression.