GE1708

Muscular Strength and Endurance Exercises

 Arm Workouts with Weights

Lifting weights is one way to build muscular strength and endurance in your arms. Use dumbbells to
strength-train each arm individually or a barbell to train both arms at once. Start with a general strength-
training routine: Perform two (2) to three (3) sets of 12 repetitions using weights that are 20 pounds or less.
Slowly increase the weight of your dumbbells or barbell and the amount of sets you perform to increase
both strength and endurance. Keep in mind that if you train your arms individually, the strength and muscular
endurance of each will differ slightly.

 Push-ups for Upper-Body Strength

Push-ups primarily work the pectoral muscles of the chest, starting directly below the neckline. Building the
chest muscles allows you to extend your arms with more force, giving you the strength to do more push-
ups, bench press more weight or swim longer distances. Push-ups also strengthen the triceps, located at
the back of your arm, and the deltoids at the front of your shoulder. If your upper body is not strong, doing
just a few push-ups can be challenging. Start with just one (1) or two (2) sets of 10 repetitions. Increase the
number of repetitions you perform by two (2) each week to build endurance and upper-body strength.

 Lunges and Squats

Lunges and squats build powerful, strong legs when performed regularly. Both exercises work the glutes,
hamstrings, quadriceps and the gastrocnemius and soleus muscles of the calves. When these muscles are
strong, and you have good stamina, you’ll be able to run longer distances at higher speeds with full power.
You can also perform squats and lunges while holding dumbbells in each hand. Perform three (3) to five (5)
sets of 10 lunges or squats every other day to increase the strength and build muscular endurance in your
legs.

 Martial Arts and Boxing

Martial arts and boxing are considered as high-intensity activities that build endurance and strength. It takes
muscular strength to strike a punching bag or another boxer forcefully, and it takes endurance to last 12
rounds in a boxing ring. Martial arts classes train students to fight with their hands, arms, legs and with
weapons, but even the most skilled martial artist will be overpowered by his opponent if he lacks strength
and endurance. With both sports, you’ll consistently build physical strength and stamina by repeating a
variety of strength-training, mental-conditioning, and cardiovascular activities. Work with a trained
professional at a local boxing or martial-arts school to receive the maximum results from your workouts.

 Planking
To start, lie flat on your stomach (hips touching the ground) with your legs flat and upper body propped up
by your forearms. Tightening your lower back and shoulder muscles, raise your hips off the ground. Hold
for as long as you can (aim for intervals of 30 to 45 seconds) and then relax. That completes one (1)
repetition (rep). Perform five (5) reps of your longest hold possible. At the end of the 5th rep, your arms
should be quivering. This is a good indication that you’re pushing your limits.

 Sit-ups
Start by lying flat on your back, with your legs bent and your feet flat on the ground. Place your hands
beneath your neck, with your elbows out to the sides. Clench your stomach muscles and bring your torso
up so that it’s flush with your thighs. Resist the urge to use momentum, rather than your muscles, to bring
your body up. Guide your body down in a controlled motion to maximize your muscle use. Perform five (5)
sets of 25 repetitions. When doing sit-ups, use a yoga mat to keep your tailbone from rubbing uncomfortably
on the ground.

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 One-Arm Row
Stand to the left of a chair, feet hip-width apart. Hold a dumbbell in your right hand with your palm facing in.
Pull your abdominals in and bend forward from the hips so your back has a slight arch and you are roughly
parallel to the floor, knees slightly bent. Put your left hand on the chair's seat for balance. Tilt your chin
toward your chest so your neck is in line with the rest of your spine. Your right hand will be in front of your
right shin. Pull your right arm up along the side of your body until your elbow points to the ceiling and your
hand brushes against your waist. Slowly lower the weight back down. Complete the reps, then switch sides.

 Modified Push-up
Lie on your stomach, knees bent and ankles crossed. Place your palms on the floor a bit to the side and in
front of your shoulders. Tuck your chin a few inches into your chest so your forehead faces the floor.
Straighten your arms and lift your body so you are balanced on your palms and knees, abdominals tight.
Be careful not to lock your elbows. Bend your elbows and lower your entire body at once. Rather than trying
to touch your chest to the floor, lower just until your upper arms are parallel to the floor. Push back up.

 Shoulder Press
Hold a dumbbell in each hand and sit up tall on a chair that has firm back support. Place your feet on the
floor, hip-width apart. Pull your abdominals in so there is a slight gap between the small of your back and
the back of the chair. With palms forward, bend the elbows and raise the dumbbells up so they are level
with your ears. Elbows should be at or just below shoulder’s height. Straighten arms up over your head,
without locking elbows, then slowly lower to start.

 Biceps Curls
Hold a dumbbell in each hand and stand with your feet hip-width apart. Let your arms hang down at your
sides with your palms facing in. Pull your abdominals in, stand tall, and keep your knees relaxed. Curl your
right arm up, fist close to your shoulder, twisting your palm so that it faces the front of your shoulder at the
top of the movement. Slowly lower the dumbbell back down, then repeat with your left arm. Continue
alternating until you've completed the set. (One (1) rep consists of a bicep curl with each arm.)

 Kick-Backs
Stand to the left of a chair. Hold a dumbbell in your right hand, feet hip-width apart. Lean forward at the hips
until your upper body is at a 45-degree angle to the floor. Place your free hand on top of the chair for support.
Bend your right elbow so that your upper arm is parallel to the floor, your forearm perpendicular to it, and
your palm facing in. Keep your elbow close to your waist. Pull your abdominals in and don't lock your knees.
Keeping your upper arm still, straighten your arm behind you until the end of the dumbbell is pointing down.
Slowly bend your arm to lower the weight for one (1) rep. When you've completed the set, repeat with your
left arm.

References:
Brown, T. (n.d.). Workouts used to develop muscular strength & muscular endurance. Retrieved from
https://healthyliving.azcentral.com/workouts-used-develop-muscular-strength-muscular-endurance-
6738.html
Healthline. (2018). The top 5 muscular endurance exercises. Retrieved from
https://www.healthline.com/health/fitness-exercise/muscular-endurance-exercises
Solo, S. (n.d.). 7 Exercises for muscle maintenance. Retrieved from https://www.realsimple.com/health/fitness-
exercise/workouts/exercises-muscle-maintenance

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