If you want to build muscle and endurance at the same time, there's a simple way to do it: just choose one exercise that works your upper body, and one for your lower body, and then incorporate them into a circuit. You can use weights or bodyweight exercises to work on muscular endurance. The goal is to keep going for as long as possible before fatigue sets in. Here are seven of my favorites:
1. Front Squats
Front squats are a great way to build muscle and strengthen the core, glutes, and quadriceps at the same time. They're also great for beginners because they allow you to use a lighter weight than regular squats while still challenging your muscles in ways that make them grow stronger over time. Here are some tips on how to do them correctly:
- Make sure your feet are about shoulder-width apart with toes pointed slightly outwards (no more than 30 degrees). This will ensure correct alignment of the knees and hips during this exercise so that they don't bend too much or too little during execution.
- Keep a natural arch in your lower back throughout execution; don't round forward into an excessive arch position (which could cause injury).
2. Pull-Ups
Pull-Ups are a great exercise to improve your muscular endurance. They're also a staple of many programs, so if you don't know how to do them yet or have trouble doing them correctly, this section is for you!
The first thing we'll cover is how to do a Pull-Up. Then we'll talk about how to progress from assisted Pull-Ups (using bands or machines) all the way up until one arm hangs and then back down again with no assistance at all!
Once you've mastered these exercises, it's time for Dips! Dips can be done by hanging off the bar with an overhand grip or with hands facing each other (aka "chin-ups"). As an alternative method of progressing from assisted dips onto unassisted ones, try using parallel bars instead of hanging straight off the ground; this puts less strain on your shoulders while still allowing progression into one arm hangs without any additional equipment required beyond what's available at most gyms today.
3. Dumbbell One-Arm Clean and Press
This exercise works the whole body, including the chest, shoulders, and triceps.
To perform: Stand with feet shoulder-width apart holding a dumbbell in your right hand with palm facing inwards. With knees slightly bent and core engaged, lift the weight up to your chest by flexing at your elbow as if you were going to press it overhead (but don't actually do this). Then lower back down again until the arm is straight out by the side of the body with the palm still facing inward towards the legs--this is one rep! Repeat 10 times before switching sides; do three sets total per workout day.
Increase difficulty by lowering yourself into an incline position or holding onto something sturdy for balance while doing these reps (or even both).
4. Ring Dips
- To do a ring dip, place your hands on the rings and press your body up until your arms are fully extended.
- This exercise is great for building upper-body strength, which will help you get more out of other exercises like push-ups and squats.
- If you're just starting out with ring dips, it's best to start by performing them with bent knees (i.e., "kipping"). This allows you to focus more on the eccentric phase of the movement--the part where you lower yourself down--and less on stabilizing yourself against gravity. As you get stronger, gradually increase how far away from the ground your feet are positioned before attempting a full range of motion reps without any assistance from momentum or kipping motions.
5. Handstand Push-Ups
A handstand push-up is an excellent way to build upper body strength and endurance. It also works your core muscles, which will help you maintain proper form during the exercise. To get started, stand with feet together and place hands on the floor about 12 inches away from each other (or as far apart as feels comfortable). Bend at the knees until they touch the ground, then place them flat on the ground next to your feet so that they're perpendicular to them--this will be your starting position for this movement. From here, kick up into a handstand against a wall or another object that's sturdy enough not to move under pressure (like a pole). If you have trouble getting off of one foot while balancing against something else, try placing both feet on top of another object such as a chair before kicking up into position; this will give you more stability when doing so! Once in position with legs straight out in front of you like Superman flying through space (except don't put arms out like him), lower down slowly until the forehead touches the floor then press back up again without letting elbows bend past 90 degrees if possible--you'll know when it starts feeling heavy because that's how we measure progress.
6. Weighted Chin-Ups and Pull-Ups
This exercise can be done with a weight belt, dip belt, and dumbbells on your chest to add weight or in your hand to add weight. If you have access to a weighted vest, this will also work well for this exercise. When performing this exercise, it is important that you wear clothes that offer a good range of motion as well as avoid any clothing materials that restrict the range of motion (i.e., spandex). A partner can be used as a spotter during this exercise if needed but must be careful not to cause injury when spotting someone else who may not know how much weight they are lifting yet.
7. Muscle-Up with a Dumbbell on the Chest
This exercise is a great way to build strength in your chest and upper body. The first part of this exercise is a muscle up with a dumbbell on your chest, followed by one-arm dumbbell swings.
To do it:
- Stand holding a dumbbell with both hands at shoulder height, palms facing forward (A). Lower into a squat while rotating arms so they're parallel to the floor (B). Press back up into starting position as you rotate your arms back around into starting position (C). Perform one rep per side; repeat 3 times before moving on to the next set of exercises.
Takeaway:
- This workout will help you build muscle endurance, which is important to do if you're an athlete or just want to stay healthy and active.
- Perform this routine 1-3 times per week, depending on your fitness level and goals.
- Each exercise should be done for 30 seconds, with 10 seconds of rest in between each one (except for chest flies).
- You'll need dumbbells or resistance bands for some of these exercises; if you don't have any equipment handy, use whatever weight(s) feel right for each move--the goal here is simply to get a good workout!
Conclusion
The best way to build muscular endurance is by doing many repetitions of each exercise. For example, if you want to improve your pull-ups, then do multiple sets of 10 or more reps every day. With enough practice and dedication, you'll see results in no time!
