Strength and endurance achieved in opposite ways
Muscular strength and muscular endurance are separate but related aspects of physical fitness. Each element is trained in a little different way, and that’s not always clear. This week, I will shed some light on this topic and introduce an exercise that addresses muscular endurance specifically.
Simply put, muscular strength is built by lifting heavy stuff. Resistance levels are higher, repetition ranges are lower and overall effort (or intensity) is toward the top of a person’s capacity. Muscular endurance training is completely the opposite in every category. Low intensity, high repetitions and low resistance are the hallmarks of a muscular endurance program.
Most exercise programs include a fair amount of overlap between strength and endurance. Repetition ranges often vary, resistance levels fluctuate and intensity levels change as well. This leads to a nice blend of results that favor balance over building one element more than another.
However, a balanced program isn’t always appropriate. I’ve had clients request all muscular endurance and no muscular strength — for fear of getting “bulky.” In those situations, the program usually becomes more about high volume, body weight exercises and interval training.
So, it’s important to understand one’s overall goal before jumping into a program off the internet. If the goal is more about weight loss, it probably doesn’t make sense to jump into barbell squats with sets of 5 repetitions at 80% of maximum capacity. That’s a strength prescription that will build lower body power but won’t burn many calories.
Usually, people settle into activities that fit their goals and personality within the first year. The cool thing about fitness is that there’s something for everyone these days. Cycling, yoga, taichi, swimming and hiking are all great activities that can be performed inside or outside, alone or in a group, and address many aspects of physical fitness.
This week’s exercise, Overhead Shoulder Shrug, challenges upper body muscular endurance with a controlled movement and light resistance levels.
1. Grab a pair of medium weight dumbbells and stand facing a mirror.
2. Holding one dumbbell in each hand, extend both overhead.
3. Both arms should be fully extended.
4. From here, shrug your shoulders up. This should raise the dumbbells a few inches further toward the sky.
5. Hold briefly, then slowly lower the shoulders, but keep the arms extended.
6. Continue these shoulder shrugs for 12 repetitions, 2 sets.
This is an exercise that I probably wouldn’t prescribe for people focused exclusively on muscular strength. The amount of resistance required to build strength in the target muscles would introduce risk to the neck/spine that I wouldn’t be comfortable with. But with light weights and a slow, controlled movement — it’s a great way to build overhead endurance at any age. Let’s get to work!
Director of business development and population health solutions for Quest Diagnostics, Matt Parrott began this column Jan. 6, 2003, at Little Rock. He loves to hear from readers. Write to him at: