How can one improve muscular endurance?

Improving muscular endurance primarily involves the ability to sustain prolonged physical activity and repeatedly perform specific movements without fatigue. Training with light weights in the 20-25 repetition range aligns well with this goal, as it allows individuals to perform multiple repetitions over an extended period. This type of training enhances the muscles' capacity to withstand fatigue, thereby increasing endurance through increased blood flow, metabolic adaptations, and improved muscle fiber recruitment.

Using lighter weights for higher repetitions helps stimulate adaptations in both the muscular and cardiovascular systems, making this approach effective for athletes or individuals looking to improve their endurance for activities such as rowing, cycling, or running, where sustained effort is key.

In contrast, lifting heavy weights with low repetitions targets maximum strength rather than endurance, and training with moderate weights in the 10-15 rep range may focus on strength endurance but not optimize the muscular endurance as effectively as the higher rep range. High-intensity interval training primarily targets cardiovascular fitness and power rather than specifically focusing on improving muscular endurance.