GE2201

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 simultaneously. Start with a general
strength-training routine: Perform two (2) to three (3) sets of 12 repetitions using weights of 20 pounds
or less. Slowly increase the weight of your dumbbells or barbell and the number of sets you perform to
increase strength and endurance. Remember that strength and muscular endurance will differ slightly if
you train your arms individually.

• 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 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 strength and build muscular endurance in your
legs.

• Martial Arts and Boxing

Martial arts and boxing are considered 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
weapons, but even the most skilled martial artist will be overpowered by his opponent if he lacks strength
and endurance. You’ll consistently build physical strength and stamina with both sports by repeating
various strength training, mental conditioning, and cardiovascular activities. Work with a trained
professional at a local boxing or martial arts school to get 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 to 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

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of 25 repetitions. Use a yoga mat to keep your tailbone from rubbing uncomfortably on the ground when
doing sit-ups.

• 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 aligned 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 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 it 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 with 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 so they are level with
your ears. Elbows should be at or just below shoulder 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.

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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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