How can I increase my muscle endurance?

Muscular endurance is the ability to produce low levels of exertion for prolonged periods of time. Postural muscles come to mind. An upright posture requires low levels of exertion which should be kept upright throughout the day. Exercises should focus on lighter weights, approximately 50%-70% of your one repetition maximum, and multiple repetitions. These numbers equate to lifting approximately 12-20 repetitions to fatigue.  Multiple repetitions serve two purposes: 1). they increase local muscle endurance. This is needed to have the actual strength to do what is required. 2). It also teaches the Central Nervous Systems to repeat and maintain certain activation patterns.  For instance, if you do want to have better posture you must do much more than stand up straight only when you think about it. Since most of us do not think about our posture constantly, in order to have good posture you must correct the imbalance. Doing endurance based exercises conditions the muscles and the nervous system to repeat healthy and ideal movement patterns.

To increase your muscle endurance, you need to train your body to adapt to the demand you want to place on it. Muscle endurance is the ability of the body to produce low levels of force and maintain them for extended periods. To train for this adaptation, you need to adjust your resistance training acute variables in your workout program. Increasing endurance requires increasing your sets and repetitions, with low to moderate loads, and minimal rest in between sets. Try these acute variables: Sets: 2-3, repetitions: 12-25, Load (intensity): 40-70% of 1 repetition maximum, and rest: 0-90 seconds between sets.

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