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However, if you want to do endurance training to improve your performance in a particular sport, you can also focus on individual muscles or muscle groups with increasing experience. The legs, back and trunk muscles are particularly well suited for this because they are responsible for the stability of your body and therefore particularly benefit from increased strength endurance. However, you should mainly concentrate on compound exercises, which target the large muscle groups of your body. In strength endurance training, there are no special requirements regarding the exercises performed, because in principle almost every exercise is suitable to train the strength endurance for a certain muscle or muscle group. When planning your strength endurance training, you should therefore always take sufficient recovery phases into account.Įxercises for strength endurance training How often you train your strength endurance within a week depends mainly on your training level and the additional stress of your everyday life or other sporting activities. However, advanced athletes can complete up to 5 or more sets. In general, 1-3 sets are sufficient for beginners. The pauses between sets are also usually shorter than in hypertrophy training and are usually 30 - 90 seconds. The number of training sets completed in strength endurance training depends primarily on how much experience you already have in strength training. As you can see, strength endurance training is not about moving as much weight as possible, but about being able to maintain strength as often and as long as possible. On the other side of the spectrum everything that exceeds 70% of the 1RM falls into the range of maximum strength training or hypertrophy training. As a rule of thumb one usually speaks from a resistance of 30-40% of the 1RM at all of strength endurance, everything under it is generally counted to the endurance range. Strength endurance training normally takes place in an intensity range of 40% - 60% of the 1RM and 20 - 25 repetitions are performed.

Strength endurance can also help you to protect yourself from injuries, as well-trained strength endurance can make your muscles less tired and give you enough stability over a long period of time.Įspecially when rowing you benefit from a good strength endurance As you can see, this can be especially important for sports where you work against resistance (cycling or rowing) or when carrying heavy objects in everyday life (shopping bags, moving). What does this mean? Put simply, the longer your muscles need to work against resistance, the better your strength endurance will be. In the context of sports science, strength endurance can be defined as fatigue resistance to prolonged or repetitive strain from muscle work. Here you will learn everything you need to know about strength endurance and how best to train it. Endurance strength can be particularly helpful in everyday life, as a support in endurance sports or as a prophylaxis against injuries. Strength endurance is one of the basic types of strength that make up your power output, along with maximum strength and speed strength.