Developing your Muscular Endurance through Weight Training
Muscle strength and muscular endurance represent different physiological processes. Muscle strength involves fast-twitch (type II) muscle fibers, while muscular endurance primarily recruits the slow-twitch (type I) fibers that you also use in aerobic activities such as running. A typical way to measure muscular endurance is to count the number of repetitions you can do of a particular exercise in 90 seconds, working with 50 to 60 percent of your maximal resistance. If the maximum weight you can lift once on the bench press is 300 lbs., you would measure your muscular endurance by lifting 150 to 175 lbs. as many times as possible in 90 seconds.
Building muscular endurance through weight training helps you avoid fatigue when performing a rigorous physical activity over an extended period. In that regard, muscular endurance is crucial in many sports and something athletes should address in their training. Even if a runner or cyclist has great cardiovascular endurance, he will struggle if his leg muscles cannot sustain the punishing exertion. The same applies in soccer, hockey, basketball and BJJ.
A comprehensive approach to weight training is necessary for achieving peak muscular endurance. You should begin by training for strength — low repetitions of heavy weights — for a period of two to three months. You should then shift to training for muscular endurance for another two to three months leading up to the time you want to peak. This approach works because the greater your muscle strength, the higher you push your capacity for muscular endurance. In other words, you will be able to apply heavier force over an extended period of time.
