C2 Muscular endurance


Muscular endurance is how long a muscle can keep working at a low to medium intensity. The key to muscular endurance training is:


Low weight High repetitions


Free weights and fi xed resistance machines


Free weights include dumbbells, barbells and kettlebells. Fixed resistance machines are special pieces of equipment. They are most often found in gyms.


The weight on these machines can be increased or decreased as required.


Typical session: fi ve sets of  12 reps  50-60% 1RM


Circuit training


Circuit training for muscular endurance is made up of a number of exercise stations. A short amount of time is spent at each station, with a short rest in between stations.


Each station focuses on diff erent muscle groups. The stations might use: • free weights (low loads)


• the body’s own weight – for instance, in a tricep dip.


In circuit training the same rules apply – low weights and high reps.


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Component 3


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