How to Build Endurance in 5 Ways

Endurance. The dictionary definition of endurance is: “the fact or power of enduring an unpleasant or difficult process or situation without giving way.”

It is what motivates you, gives you strength to continue, and allows you to be a better version of you.

No matter what kind of athlete or fitness connoisseur you are, in order to be successful you need to build endurance.

If you do a quick internet search on ways to build endurance, you will find that many of the articles are mainly focused on ways to build endurance as a runner. There aren’t many tips for how to build endurance. period. no matter what type of athlete you are. So, I put together a couple of ways to build endurance you can incorporate in your everyday workout, no matter what type of exercises you are preforming.

1. Proper Nutrition + Good Hydration

 While this one might seem super obvious, it is key when trying to build your  endurance. When your body is correctly hydrated and fueled properly, you have the energy to maximize your workout and give yourself the extra push. Eating healthy produces healthy results, and will help build your endurance without feeling tired or weak. If you do not fuel your body appropriately, you will not increase endurance.

2. Variation

You have your “go-to” workout. You live for leg day and know just what exercises you will do on every leg day. Surprisingly, your muscles and body become accustomed to a workout after a few weeks. If you always do the same workouts, you will build strength with just those workouts, and new workouts will be harder. Switching up your workout routine is significant to building endurance. Get creative with your workout, and look up new ways to challenge your muscles. If you like to spend some time on the bike for cardio, spend some time running up stairs instead.  After a few weeks of the same routine be sure to switch it up so that you can continue to build your endurance, and test your muscles

3. Reduce Amount of Rest Between Sets

We all know that person at the gym that will do a couple reps, and then stand around for 5-10 minutes before continuing. While it is true that rest is important for gaining muscles, too much rest can slow the process down especially during a workout. Reducing the time between your sets can help your endurance. Taking a 1-2-minute break before continuing will get you used to the workout without needing a break. Take a longer break only when you know that you cannot physically continue. Also, use your rest days as recovery days. Since you are taking less rests during workouts, use your rest days to recover and let your muscles relax.

4. Combine Intense Movements in Your Workout

Adding rigorous movements such as burpees, box jumps, jumping knee tucks, and jump rope to your workout can help build endurance.  The more muscles you get working, the more it will challenge your heart and cardiovascular system and get your blood flowing. An increase in heart rate will increase stamina and in time help build endurance.

 

5. Push Yourself

 When I say push yourself, I don’t mean to push in a bad way. Don’t push yourself to the point of exhaustion or physical injury. Just push yourself a tad bit more every day. Do that extra rep, run an extra five minutes, and if it is more than you did the day before, then at least you pushed yourself!  If you continue to push yourself a little more each day you will build not only your endurance but your strength as well. You have to want to build endurance. Quitting before your last rep, or giving up those extra steps at the end of cardio will not build your endurance.

 

 

 

About the Author:

I am a 22 year old senior marketing student at Robert Morris University. I enjoy Yoga, Pilates, and Hiking. I've always had an interest in health and fitness and would like to expand my knowledge in the functional fitness field.

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