127 Butcher Center, Shepherd University, Shepherdstown, West Virginia
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Muscular Strength & Endurance
Muscular Endurance
What is it:
Muscular endurance is the ability of a muscle group to perform a maximum amount of repetitions against a low or body weight resistance. We use different tests in the lab to measure this, including wall sits to measure lower body muscular endurance, and push-ups to measure upper body muscular endurance. While exercising, you can work on increasing muscular endurance by using low weights or body weight to increase maximum repetitions. When testing, repetitions should continue until complete fatigue of the muscle occurs.
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Importance:
Training muscular endurance 2-3 days per week can help increase stamina and help everyday tasks easier and less strenuous.
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ACSM Recommendations:
According to the American College of Sports Medicine guidelines, healthy adults should train each major muscle group 2-3 days per week, nonconsecxtively, using a variety of exercises and equipment. To improve muscular endurance, they recommend to use low weight or body weight for 15-20 repetitions.
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Examples:
ALL BODY WEIGHT OR LOW WEIGHT
Push Ups, Tricep Dips, Squats, V-Ups (abdominal endurance), Supermans (back endurance), Wall Sits, Curl Ups, Pull Ups, Resistance Band Exercises
Background Information
Muscular Strength
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What is it:
Muscular strength refers to the amount of force a muscle or muscle group can exert against resistance. As muscular strength increases, so will the size of your muscle fibers that are being trained. In the lab, we test grip strength. In order to increase muscular strength, it is recommended to lift with high weight and lower repetitions.
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Importance:
Training muscular strength has many benefits on a person's health, including improving joint stability, which helps reduce the risk of injury, increasing power and speed, and burning fat, which helps prevent obesity. Those who have sedentary jobs should work to increase muscle strength, as they are underusing many of their primary muscle groups for long hours each day, which can lead to poor posture and low back pain.
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ACSM Recommendations:
According to the American College of Sports Medicine guidelines, healthy adults should train each major muscle group 2-3 days per week, nonconsecutively, using a variety of exercises and equipment. To improve strength and/or power, they recommend lifting using higher weights for 8-12 repetitions for 2-4 sets.
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Examples: ALL WEIGHTED ACTIVITY
Squats, Deadlifts, Bicep Curls, Leg Press, Tricep Extensions, Leg Curls, Bench Press, Lat Pull-Downs, Seated Rows, Shoulder Shrugs, Lunges
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