Muscular endurance is important for anyone that engages in regular physical activity. It refers to the ability of the muscles to exert force and work against resistance over a period of time. In simple terms, it’s the stamina that keeps you going during intense physical activity such as running or swimming, helping you avoid extreme fatigue and/or injury.
The good news is that muscular endurance can be built over time by doing these top muscular endurance exercises in good form repetitively, till your body is too sore or tired and you cannot perform it anymore.
Below, we outline the best exercises for muscular endurance that you can easily do at home without using any equipment.
1. Planks
To do a plank, prop yourself up using your forearms on the ground or a yoga mat with your hips touching the ground and your legs lying flat. Then, slowly raise your hips above ground level. You should feel your shoulder and the lower back muscles tighten up. Hold this position for about 30 to 45 seconds and relax. This is one rep. Relax for a few seconds. Repeat the same movement till you complete about five reps.
2. Burpees
Another one of the top muscular endurance exercises is burpees. These are great whole-body movements and help a great deal in building full-body muscular endurance. First, stand and keep your feet shoulder-width apart from each other, with your arms on your side. Then, bend your knees and then lower your whole body into a squatting position. Place your hands on the floor in front of your feet and jump your feet back such that you land in a plank position.
Then, jump your feet forwards so that the land right behind your hands. Reach your arms above your head and jump into the air. Land on the ground in a squatting position so you can start your next rep.
3. Walking lunges
A walking lunge can be performed by standing straight while keeping your feet shoulder-width apart. Then, take a long step forward with your right leg and lower your body as you do so that your left leg (the leg at the back) touches the floor. Push down through the front heel and then stand straight again. Do the same with the other leg.
4. Pushups
Another great muscular endurance exercise is a pushup. First, lie flat on the ground on your stomach, then steadily push yourself up into a plank position with your hands lying flat on the ground. You should use your toes to help hold your body up. Then, lower your body, allowing your chest to touch the ground. Repeat for as long as you can.
These simple home exercises will help you to build muscular endurance. To help with post-workout soreness, consider CBD, which has pain-relieving properties.