Basics of Strength pt 5: Strength-Endurance

STRENGTH-ENDURANCE

The last aspect of Strength Training we will look at in this series is Strength-Endurance training. The purpose of Strength-Endurance is to increase the amount of time it takes to reach fatigue. To do this, we are going to use light to moderate load and increase our number or repetitions.

INTENSITY: Since the purpose is to extend the amount of time we work for as long as possible, the load during Strength-Endurance training will be low, usually between 50-75% of your 1RM. This will take some fine-tuning so don't be afraid to change to load in order to meet your repetition goal.

REPETITIONS: The goal is to fatigue within the 15-20 repetition range.

SETS: The number of sets for a Strength-Endurance session will usually be 2-5 sets per workout session. Don't be afraid to play with the number of sets either.

FREQUENCY: aim for 2-3 Strength-Endurance sessions per week.

RECOVERY: rest between sets should be low, ideally less than 30s, to minimize recovery as the ultimate goal is improving endurance.