Muscular endurance refers to the ability of a muscle or group of muscles to perform repetitive contractions against a force for an extended period of time. It is the ability to continue contracting a muscle, or group of muscles, against resistance, such as weights or body weight, over a period of time. Greater muscular endurance allows a person to complete more repetitions of an exercise, for example, pushups or squats.

Muscular endurance tests measure how many repetitions of a movement people can do before the muscles reach a state of fatigue and cannot continue the exercise. Many tests focus on measuring upper and lower body muscle endurance by measuring how many pushups, squats, or other exercises a person can do before their muscles become too tired to continue.

Improving muscular endurance can help enhance overall health and fitness. According to the American Council on Exercise (ACE), the benefits of muscle endurance include helping maintain good posture and stability for longer periods, improving the aerobic capacity of muscles, improving the ability to carry out daily functional activities, such as lifting heavy items, and increasing athletic performance in endurance-based sports.

To increase muscular endurance, one can engage in weight training, aiming to complete a movement for at least 12 repetitions. Regular exercise is also important, ideally on a daily basis, working on completing the minimum 12 reps, taking a short rest, and then repeating for at least 3 sets on each major muscle group. It is also important to challenge the body and ensure it doesn’t become too easy.

Examples of exercises that can help improve muscular endurance include push-ups, squats, lunges, planks, and burpees. It is important to note that before starting any exercise program, it is recommended to consult with a healthcare professional or certified fitness trainer to ensure safety and effectiveness.