Actions create causes, and the ability to repeat movements is essential for progress. Motion involves muscular exertion and this can be a repetitive movement of major muscle groups or isolated. Our ability to continue movement depends on our muscular endurance, and is often combined with cardiovascular endurance activities. I often think of the same exercises and look at the heart rate to differentiate. The ability to use our own body weight is a essential foundation for any fitness goal, as it creates time for proper form.
Commitment, loyalty, and dependability for long lasting continued results are some things that come to mind when I think of muscular endurance. Wearing out a muscle group until complete failure gives you the experience of confidence knowing that you are committed to do all you can. This practice prepares you to hold on when you are tired, and let's you find how to tap in to just one more when needed.
Muscular endurance.
Ability of muscles to exert tension over an extended period. This can be in movement, or isometric. Some common exercises we can do to practice this are push ups, pull ups, body weight squats, wall sits, plank holds, ECT.
Push ups
I have always loved the simplicity of this as well as watching the body progress when you put in the practice. However in regards to position of movement, I find it symbolic that you are starting facing the ground and pushing away, and view it as the first step of any come back. This practice wires my brain for resilience, as I repeat picking myself up when I am tired.
Squats/ lunges
A motion we will need if we want to be mobile as we age. Unless you sleep standing, you need to do this motion to be on foot snd ready for whats next, and it puts you in ready to go position. Doing body weight squats may not seem effective if you are used to loading on weight, to that I challenge 20 min nonstop squat session. Practice what it is like to stand up from a complete seated position over and over, and you will sharpen your ability to be ready for things as they come. Repeat the motion of standing despite how tired you are and your mind will become familiar with that continued effort. This will become your nature when you practice.
Dips
A less seen body weight movement, however I believe is powerhouse of upper body strength alot skip over. I do refer to dips being done from a bar, or handles as body is upright as opposed to the bench dip style. This exercise gives you the motion of overcoming where you are against resistance to rise above with limited support. Enough said.
Pull ups
Perhaps a separate and more advance body weight exercise. If you can't complete a pull up you can still hold on for awhile keeping you muscle under tension and gaining progress. The idea is much of holding on with just two hands, and eventually the ability to pull your own weight so to say. I have long used the visualization of hanging off a cliff and being able to pull myself up from what seemed like disaster.
Wall sits/planks
A popular exercise for sports conditioning we may have been introduced to as a punishment, or a challenge. Both of these are wonderful in the constant state of readiness, allowing yourself to be familiar with the sense of burning as you tap into mind over matter when dedicated to progression. This is a perfect place to feel the recruitment of more muscle fibers being recruited as well as you building new nueropathways of lasting through discomfort.
Including muscular endurance is not the main part of every ones overall fitness goal, but taking the time to integrate these things can help build value to all of what you do in life. Standing up, hanging on, rising above, and ready to act despite fatigue. These are practices worth integrating. Using the mind and body together is when the goal becomes the path, and every step is progress.
I will be launching a podcast this spring to promote these benefits. Follow for updates, and please share if you like.
Speaking events to cover these subjects more in depth can be booked by contacting
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