6 Muscular Endurance Exercises for Better Workouts

Building and strengthening muscles are two common strength-training goals. And with good reason. Bigger, stronger muscles can help you lift heavier weights and improve your overall health. But what about muscular endurance?  

Muscular endurance is the ability of your muscles to repeatedly contract without tiring. It's an important measure of fitness that can lead to longer, more effective workouts. And there are lots of ways to build endurance, including targeted exercises.

What are the best muscular endurance exercises?

Muscular endurance exercises are great for beginners because you can use your body weight or lighter free weights for resistance. Here are some of the best muscular endurance exercises to target muscle groups in your upper and lower body. 

1. Forearm planks 

A forearm plank is a total-body strengthening exercise that engages the core, back, and leg muscles. It's an isometric exercise that challenges you to contract your muscles while holding a static position. Isometric training has been shown to increase muscle endurance and strength.

• Step 1: Start on all fours with your shoulders over your wrists and your hips over your knees. 

• Step 2: Bend your arms to support your weight on your forearms. 

• Step 3: Step both legs back so that only your forearms and toes are touching the floor. Your feet should be hip-width apart.

• Step 4: Squeeze your glutes and abdominals to engage your core. Your body should form a straight line from head to toe. 

• Step 5: Hold for as long as possible while maintaining proper form. Gradually work up to a 30 to 60-second hold. 

2. Lunges 

Lunges strengthen major muscle groups in your lower body. This includes the glutes, quads, hamstrings, calves, and hip flexors. This body-weight exercise also works your core because you have to balance your body with a narrow base of support.

• Step 1: Stand tall with your back straight, chest up, and shoulders down and back. Squeeze your abs and glutes to engage your core. 

• Step 2: Take a big step –– about 2 to 3 feet –– forward with your right leg.

• Step 3: Bend both knees to lower down towards the floor into a lunge.

• Step 4: Lower your body until your right knee is at a 90-degree angle. Make sure that your shin is perpendicular to the floor. You do not want your right knee to go beyond your ankle. 

• Step 5: Press through your feet to stand up and return to the starting position. 

• Step 6: Repeat on the other side. Aim for 10-15 reps per leg. 

3. Squats 

Like lunges, squats are a functional exercise. The lower-body move can help you build muscular endurance. The key is to challenge yourself to do as many reps as you can with proper form. 

• Step 1: Stand tall with your feet a little wider than hip-width apart, back straight, and arms by your sides. 

• Step 2: Draw your belly button toward your spine to engage your core. 

• Step 3: Bend your knees and lower your hips back as if you're going to sit in a chair. You can extend your arms in front of you while you squat to act as a counterbalance. 

• Step 4: Keep lowering your body until your thighs are parallel to the floor. Make sure that your knees do not come forward beyond your toes. Sit your bottom back further if this happens. 

• Step 5: Pause briefly at the bottom of the squat. 

• Step 6: Press through your heels to return to standing. Try to do 10-15 reps or as many as you can with proper form. 

4. Heel drops 

The heel drop exercise strengthens the back muscles of your lower legs. It can also help relieve calf muscle tension. Adding heel drops to your routine can help you build muscle endurance for repetitive activities, such as walking, running, and climbing stairs. 

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You can practice with an exercise step or use the stairs at home. 

• Step 1: Stand tall at the edge of a step, holding onto the railing for extra support if necessary. Place the balls of your feet at the edge of the step with your heels hanging off the step.

• Step 2: Press through the balls of your feet to lift your heels and stand on your tiptoes. Pause briefly.

• Step 3: Slowly lower your heels down. Go beyond the level of the step so that you feel a good stretch in your calf muscles. Pause briefly.

• Step 4: Repeat this move, lifting and lowering your heels for 15-20 reps.

5. Glute bridges 

The glute bridge is another isometric exercise that can increase muscular endurance. It works the hip extensors, abs, and hamstrings. You can do the exercise with one leg at a time as you get stronger. 

• Step 1: Lie on your back, bend your knees, and keep your feet flat on the floor (about hip-width apart).  

• Step 2: Cross your arms over your chest. You can place your arms at your sides if you need extra stability. 

• Step 3: Press through your heels and raise your hips until your body forms a straight line from your shoulder blades to your knees.

• Step 4: Pause at the top of the bridge. Take a deep breath and squeeze your glutes. 

• Step 5: Slowly lower back down.

• Step 6: Perform 15-20 reps.

6. Triceps dips 

A triceps dip works the muscles in the back of your upper arms. It can help you build muscle endurance for activities such as carrying groceries or lifting weights. Beginners can start with chair dips or a step-up bench before using parallel bars at the gym. Make sure to use a sturdy chair that does not have wheels.

• Step 1: Sit at the edge of a chair with your feet flat on the floor and your knees bent. Place your hands on either side of your hips, holding the edge of the seat.

• Step 2: Step your legs forward slightly so that your bottom is off the chair. Your back should be straight with your thighs parallel to the floor. 

• Step 3: Keep your grip on the chair as you bend your knees and slowly lower your bottom towards the floor.

• Step 4: Press through the palms of your hands to lift your hips back up to the starting position. Make sure to lift your body with your arms, not your legs.

• Step 5: Complete 10-15 reps. 

What are the benefits of muscular endurance exercises?

Building muscular endurance can help you achieve your health and fitness goals. Consider these top benefits of muscular endurance exercises. 

• Better functional mobility: Building muscular endurance may improve your functional mobility, making it easier to perform daily activities for longer periods. One study found that muscle endurance is a measure of overall muscle health. The authors note that less muscle endurance may be linked to a higher risk of limited mobility as you age. 

• Lower risk of injuries: More muscle endurance and better mobility may also reduce your risk of injuries in sports and daily life. 

• Improved athletic performance: Studies suggest that improving muscular endurance may increase blood flow in your muscles. It may also help your muscles generate more energy. That could lead to better athletic performance, allowing you to move more efficiently for longer periods. 

• Better heart health: More muscle strength and endurance are good for your heart, too. Research suggests that increased muscular endurance can lower the risk of heart disease. This is likely because better muscular endurance may lower blood pressure, triglycerides, and blood sugar levels.

How else can you improve muscular endurance?

There are several ways to improve muscular endurance. Consider the following strategies to help you build muscle endurance and strength. 

• Try doing more exercise reps and sets. Doing more exercise reps and sets with lighter weights can help you increase muscular endurance. When lifting weights, experts suggest doing 2 to 3 sets of at least 12 reps with a weight that is 60% to 80% of your one-rep max. Your one-rep max is the maximum weight you can lift during one exercise rep. 

• Reduce rest between sets. Doing faster reps with less rest between sets is another way to boost your muscle endurance. Just be sure to maintain proper form. 

• Consider progressive overload training. Progressive overload training allows you to increase exercise intensity gradually. This includes exercise duration, volume, or weight. This training method is a great way to build muscle and increase endurance. 

• Don't skimp on cardio. Strength training isn't the only way to increase muscular endurance. Cardio workouts –– especially repetitive workouts such as running and cycling –– can help as well. Try gradually increasing your cardio workout time to build cardiovascular and muscular endurance. 

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Written by:

Amber Sayer, MS, CPT

Amber Sayer, MS, CPT, has been working in fitness and wellness for the past 12 years in a variety of capacities, ranging from exercise physiology for cardiac rehab to one-on-one personal training and health coaching. She has been a health and fitness writer and editor for 7 years.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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