Muscle Building- Endurance vs Strength


We hear this statement often: Use heavy weights with low repetitions to bulk you up, but use light weights with high repetitions to get toned. So there is a difference in these 2 types of training and it’s about different muscle functions. Basically these two tasks are the difference between Muscle Strength and Muscle Endurance.

To go by definition Muscular Endurance is a health-related component of physical fitness that relates to the ability of muscle groups to exert external force for many repetitions or successive exertions. For example, when you are going down the slope, bending your knees, firing your quads and swooshing down that mountain for several minutes or longer or to pump out 100 squats with no added weight you will need Endurance while Muscular Strength is a health-related component of physical fitness that relates to the amount of external force that a muscle can exert like bench pressing a heavy barbell for 5-8 repetitions or pushing your car out of a ditch.


Building muscle is challenging and complicated. Understanding the difference between muscular strength and muscular endurance helps you to devise a strength training plan to meet your fitness goals.

Basically strength training targets your muscles, improving their mobility and strength and potentially yielding visible muscle development. Muscular Strength is the maximal ability of a muscle to generate force, or the force that a muscle or muscle group can generate in a single maximal contraction. This is of significance in almost all sports. Sports such as football, basketball and events in track and field especially require a high degree of muscular strength. It is related to fast-twitch fibres. Endurance training is related to slow-twitched fibres and usually comes in two forms. Muscular endurance is the ability of a muscle to generate force over and over again and helps your muscles sustain their activity over a long period of time. Muscular Endurance is required in most sports e.g. in tennis, in which a player needs to repeatedly swing the racket during a match. This is also important in daily life of athletes as well as non-athletes as many everyday tasks require repeated sub-maximal muscular contractions. Cardio-respiratory Endurance or aerobic fitness is a key component of fitness. It is a measure of the heart’s ability to pump oxygen-rich blood to working muscles during exercise. It is important in performing endurance-type exercises e.g. distance-running, swimming, cycling etc. It is a measure of your ability to keep working when your heart is racing and your breathing is elevated.


So why exactly do they matter?

There is a general misconception that Strength Training is for body builders. In reality even non-athletes require some level of muscular strength to perform their daily activities and a healthy muscle tissue can help you avoid disorders such as osteoporosis by strengthening your bones and improving bone density. It can also help improve mobility in people who already have arthritis. Also muscle is more dense than fat, it also requires more energy to sustain. This means that regular strength training can cause your body to burn more calories, helping you lose weight. It is advised that adults should do strength-based routines at least two days per week. Effective strength training routines work all major muscle groups — legs, arms, back, chest and shoulders. Stick with weights that are challenging but that aren’t painful to lift, and increase weight as you gain strength.

It doesn’t matter how much amount you can lift but if you don’t have muscular endurance you can injure yourself with repetitive lifts. Cardiovascular endurance makes it easier to exercise longer and with more intensity, but can also make simple tasks such as walking up stairs easier. Regular cardio can help you avoid heart problems and improve your circulation. Cardiovascular exercise also plays a key role in reducing the risk of diabetes, cancers such as breast and colon cancer, arthritis and depression. These benefits occur through several mechanisms. For example, controlling your weight plays a role in reducing diabetes risk, while the endorphin release that coincides with regular exercise can improve your mood. Because endurance training burns more calories than weightlifting, it can also help you maintain your weight. It recommended that an individual invest in a minimum of 150 minutes of moderate cardio per week, or 300 minutes for maximum benefits.

For your benefit, here are 3 muscular endurance exercises.

  1. Plank
  • 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 repetition (rep).


  • Perform 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.
  1. Body Weight Squats
  • Start by standing upright with your feet placed in a position slightly wider than shoulder-width apart, and your toes pointed straight ahead.
  • Bend your legs and drop your buttocks down to the height of your knees. Your legs should form a 90-degree angle when you’re at the bottom of the movement.
  • With your weight on your heels, push yourself back upright, squeezing through your glutes (buttock muscles) on the way up.
  • Perform 5 sets of 25 repetitions. Adjust this rep number if you feel you can do more at the end of each set.


  • Maintain good form by keeping your chest out and shoulders back. Don’t let your torso become parallel with the ground.
  • Try a variation on this traditional squat by widening your stance and pointing your toes outward. This move will target the inside of your thighs.
  1. Walking Lunges
  • Stand upright with your feet shoulder-width apart.
  • With your right leg, take a large step forward, then drop your body down so that your back leg touches the ground.
  • Push down through your front heel and stand back upright.
  • Repeat the same motion with your left leg.
  • Perform 5 sets of 30 lunges (15 on each leg, per set). Tip: Resist the urge to drop your torso. Keep your abdomen upright.

Here are some Activities for Muscle Strength

  1. Calisthenics for Muscles
  • Use the weight of your body against gravity to provide muscle-building resistance. Perform situps, pushups and pullups.
  • Use resistance bands, similar to giant rubber bands, to provide muscle-strengthening resistance while performing simple calisthenics.
  • Learn to do simple gymnastics to push your entire body weight against the force of gravity during moves such as handstands and cartwheels.
  1. Power Rowing
  • Rowing a boat or using a rowing machine increases muscular strength in your arms, legs and core.
  • Rowing tones muscles, enhances cardiovascular health and improves muscle power throughout your entire body.
  • Indoor rowing machines let you adjust resistance and pace — use lower resistance when going long to combine strength-building with a cardio workout. Increase intensity by increasing resistance and stroke rate together to avoid injuring your back.
  1. Free Weights
  • Lift dumbbells two to three times per week. Start with small, 5-pound hand weights and perform exercises like biceps curls to strengthen your arms.
  • Wear ankle weights to do leg abduction exercises in which you raise your extended leg to the side and back again to increase power in the lower half of your body
  • Lift progressively heavier weights and add more repetitions to build muscle mass.


We at Grow Fit offer expert advice to achieve your health goal and have range of products that are hand crafted in our in house kitchen to suit your needs. For Effective results on a personalized weight loss diet plan, consult an expert at Grow Fit.


Download the App and get started with at your fingertips, today

Previous Post Next Post

  • admin
Comments 5
  • ashley walters

    My name is ashley walters !!! i am very grateful sharing this great testimonies with you all, The best thing that has ever happened in my life,  is how i won the Powerball lottery. I do believe that someday i will win the Powerball lottery. Finally my dreams came through when i contacted Dr. OSE and tell him i needed the lottery winning special numbers cause i have come a long way spending money on ticket just to make sure i win. But i never knew that winning was so easy with the help of Dr. OSE, until the day i meant the spell caster testimony online, which a lot of people has talked about that he is very powerful and has great powers in casting lottery spell, so i decided to give it a try. I emailed Dr. OSE and he did a spell and gave me the winning lottery special numbers 62, and co-incidentally I have be playing this same number for the past 23years without any winning, But believe me when I play the special number 62 this time and the draws were out i was the mega winner because the special 62 matched all five white-ball numbers as well as the Powerball, in the April 4 drawing to win the $70 million jackpot prize…… Dr. OSE, truly you are the best, with Dr. OSE you can will millions of money through lottery. i am a living testimony and so very happy i meant him, and i will forever be grateful to him…… you can Email him for your own winning special lottery numbers now OR WHATSAPP him +2348136482342

  • Vivian Marcus

    Hello my name is Vivian Marcus from the United State, i’m so exciting writing this article to let people seek for help in any Break up Marriage and Relationship, Dr Kachi brought my Ex Boyfriend back to me, Thank you Sir Kachi for helped so many Relationship situation like mine to be restored, i was in pain until the day my aunt introduce me to Dr Kachi that she got her husband back with powerful love spell with help of Dr Kachi So i sent him an email telling him about my problem how my Boyfriend left me and cheating on me because of her boss lady at work i cry all day and night, but Dr Kachi told me my Boyfriend shall return back to me within 24hrs and to me everything he asked me to do the next day it was all like a dream when he text me and said please forgive me and accept me back exactly what i wanted, i am so happy now as we are back together again. because I never thought my Ex Boyfriend would be back to me so quickly with your spell. You are the best and the world greatest Dr Kachi. if you’re having broke up Ex Lover or your husband left you and moved to another woman, You do want to get Pregnant do not feel sad anymore contact: his Text Number Call: +1 (209) 893-8075 You can reach him Website:

  • rong jin

    BE SMART AND BECOME RICH IN LESS THAN 3DAYS….It all depends on how fast 
    you can be to get the new PROGRAMMED blank ATM card that is capable of
    hacking into any ATM machine,anywhere in the world. I got to know about 
    this BLANK ATM CARD when I was searching for job online about a month 
    ago..It has really changed my life for good and now I can say I’m rich and 
    I can never be poor again. The least money I get in a day with it is about 
    $50,000.(fifty thousand USD) Every now and then I keeping pumping money 
    into my account. Though is illegal,there is no risk of being caught 
    ,because it has been programmed in such a way that it is not traceable,it 
    also has a technique that makes it impossible for the CCTVs to detect 
    you..For details on how to get yours today, email the hackers on : ( < Tell your 
    loved once too, and start to live large. That’s the simple testimony of how 
    my life changed for good…Love you all .

  • Julianna Davis

    i want to share to the whole world how Dr Kachi the Great of all the Spell Caster, that helped me reunite my marriage back, my Ex Husband broke up with me 3months ago, I have been trying to get him back ever since then, i was worried and so confused because i love him so much. I was really going too much depressed, he left me with my kids and just ignored me constantly. I have begged him for forgiveness through text messages for him to come back home and the kids crying and miss their dad but he wont reply, I wanted him back desperately. we were in a very good couple and yet he just ignores me and get on with his life just like that, so i was looking for help after reading a post of Dr Kachi on the internet when i saw a lady name SHARRON testified that Dr Kachi cast a Pure love spell to stop divorce. and i also met with other, it was about how he brought back her Ex lover in less than 24 hours at the end of her testimony she dropped his email, I contacted Dr Kachi via email and explained my problem to Dr Kachi and he told me what went wrong with my husband and how it happen, that he will restored my marriage back, and to my greatest surprise my Ex husband came back to me, and he apologized for his mistake, and for the pain he caused me and my children. Then from that day our marriage is now stronger than how it was before, Dr Kachi you’re a real spell caster, you can also get your Ex back and live with him happily: Contact Email his Text Number and Call: +1 (209) 893-8075 his Website:

  • Jason Bennett

    Omg I Finally Got Helped !! I’m so excited right now, I just have to share my testimony on this Forum.. The feeling of being loved takes away so much burden from our shoulders. I had all this but I made a big mistake when I cheated on my wife with another woman and my wife left me for over 4 months after she found out.. I was lonely, sad and devastated. Luckily I was directed to a very powerful spell caster Dr Emu who helped me cast a spell of reconciliation on our Relationship and he brought back my wife and now she loves me far more than ever.. I’m so happy with life now. Thank you so much Dr Emu, kindly Contact Dr Emu Today and get any kind of help you want.. Via Email or Call/WhatsApp cell number +2347012841542

Leave a comment
Your Name:*
Email Address:*
Message: *
* Required Fields