Muscular endurance training focuses on the ability of muscles to generate force repeatedly over short periods, which is distinct from maximum power training.

Endurance is our ability to engage in continuous bouts of exercise or effort, which is vital for enhancing various aspects of our biology, allowing our brain to perform focused work for longer periods.

Different types of endurance training, such as muscular endurance and long-duration efforts, engage distinct physiological mechanisms and energy utilization strategies.

Endurance is not just about physical capability; it also involves mental components, as the brain's function and motivation play significant roles in sustaining effort during exercise.

A good muscular endurance training protocol involves performing three to five sets of 12 to 100 repetitions, focusing on exercises like pushups and pull-ups to build the ability to perform work repeatedly over time, with concentric movements and 30 to 180 seconds of rest in between.

Muscular endurance training should avoid slow eccentric phases; for example, during push-ups, ensure your chest touches the ground without dropping heavily.

The limiting factors for performance during endurance activities are primarily related to nerve, muscle, blood, heart, and lungs, with a focus on how these systems interact to support sustained effort.

Anaerobic endurance training involves performing 3 to 12 sets with a work-to-rest ratio of 3:1 to 1:5, maximizing oxygen utilization and pushing beyond VO2 max.

Endurance can be built while maintaining or even increasing muscle size by incorporating one day of high-intensity interval training (HIIT) each week, such as 90-second all-out sprints followed by rest.