What is Muscular Endurance?

Muscle endurance is the how long the muscle energy of a person last for a continuous
exercise or activity. It is also the ability of a person to exert a certain amount of energy and go on
for a long period of time.
Benefits of performing muscular endurance exercises.
Running may be one simple exercise that you often do to lose weight and maintain body fitness.
However, it turns out there are a lot of simple exercises that are easy to do and many more benefits
for you. One type of exercise that you shouldn’t miss is the muscular endurance exercises.
Some of the benefits of doing muscular endurance exercises are:


Muscular Endurance Exercises:

1. Plank

 To start, lie flat on your stomach (hips touching the ground) with your legs flat and upper
body propped up by your forearms.
 Tightening your lower back and shoulder muscles, raise your hips off the ground.
 Hold for as long as you can (aim for intervals of 30 to 45 seconds) and then relax. That
completes one repetition (rep).
2. Body weight squat

 Start by standing upright with your feet placed in a position slightly wider than shoulder-
width apart, and your toes pointed straight ahead.
 Bend your legs and drop your buttocks down to the height of your knees. Your legs should
form a 90-degree angle when you’re at the bottom of the movement.
 With your weight on your heels, push yourself back upright, squeezing through your glutes
(buttock muscles) on the way up.
 Perform 5 sets of 25 repetitions. Adjust this rep number if you feel you can do more at the
end of each set.
3. Walking lunges

 Stand upright with your feet shoulder-width apart.

 With your right leg, take a large step forward, then drop your body down so that your
back leg touches the ground.

 Push down through your front heel and stand back upright.

 Repeat the same motion with your left leg.

 Perform 5 sets of 30 lunges (15 on each leg, per set).

4. Push Ups

 Start by lying flat on your stomach.

 Push yourself off the ground into a plank position. Hold your body up with your toes and
with your hands (not your forearms, as with the plank described above).
 Lower yourself back down, letting your chest touch the ground.
 Promptly push down on your palms and raise your body back to a plank position.
 Perform 5 sets of 15 repetitions (adjust as needed).
Tip: If this movement is too advanced for you, start with your weight on your knees instead
of your toes.
5. Sit ups

 Start by lying flat on your back, with your legs bent and your feet flat on the ground. Place
your hands beneath your neck, with your elbows out to the sides.
 Clench your stomach muscles and bring your torso up so that it’s flush with your thighs.
Resist the urge to use momentum, rather than your muscles, to bring your body up.
 Guide your body down in a controlled motion to maximize your muscle use.
 Perform 5 sets of 25 repetitions.

Tip: When doing sit-ups, use a yoga mat to keep your tailbone from rubbing
uncomfortably on the ground.