Sure, lifting gargantuan-heavy weights is an effective way toincrease powerand strength whileadding bulk to your frame.
Boosting your muscular endurance is fantastic for your overall health.
So how can you develop muscles that work harder for longer?
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Well, the answer is straightforward: regularly incorporating high-volumestrength traininginto your workout routine.
That means plenty of reps and lots of sets of lifting light to moderately heavy weights.
However, knowing which exercises (and how many reps) are best for muscular endurance can be tricky.
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Read on to get the workout, then check out5 Daily Exercises To Improve Muscular Endurance as You Age.
To perform air squats, LePivert breaks things down.
With a dumbbell in each hand, stand upright, and place your feet shoulder-width distance apart.
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Bend your knees, and lower yourself until you’re parallel to the floor.
Maintain a straight back, and squeeze your shoulders.
Push yourself up by squeezing your glutes on the way up.
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Be mindful not to overextend your back.
Perform two to four sets of 12 to 20 reps to maximize muscular endurance.
Each one is excellent for increasing muscular endurance.
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Assume a split stance with one foot in front of you, ensuring you’re balanced and stable.
Engage your core, and maintain a straight back.
Bend both knees until they form a 90-degree angle, then push yourself back to the starting position.
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Alternate legs, then walk forward or repeat the movement with the same leg.
Perform two to four sets of 12 to 20 reps with each leg.
Regain Muscle Mass in Your Legs With These Machine Exercises
Pushups
This classic exercise needs no introduction.
Avoid rounding your shoulders or concaving your lower back.
Lower your body to the ground with your elbows close to your sides while maintaining a straight posture.
Squeeze your shoulder blades together, and keep your core engaged.
Push your body back up to the plank position.
Perform two to four sets of 12 to 25 reps for optimal endurance building.
The form to do a sit-up is straightforward.
Lie flat on your back with your knees bent and feet on the floor.
Have a dumbbell in each hand.
Engage your core, and use your abdominal muscles to lift your upper body off the ground.
Keep your lower body planted on the ground.
Lower your body slowly to the starting position while engaging your abdominal muscles to maximize endurance-building.
Here’s how to do it, along with a couple of variations.
Kneel on all fours, placing your hands on the floor.
Next, step back one leg at a time, creating a straight line from head to toe.
Engage your abs to support the lower back, and avoid a rounded spine.
Only your toes and hands (or forearms) should touch the floor.
Hold this position as long as possible, aiming for 30 to 45-second intervals.
Maintain a stabilized body and a neutral spine.
For the first variation, have both hands on a dumbbell in your plank position.
Raise one arm with the weight up to the sky.
Then, lower your arm back to the floor, and repeat with the other arm.
