Endurance and strength Workout


Why Developing STRENGTH ENDURANCE is Vital

Video taken from the channel: VAHVA Fitness


MMA Strength Endurance Workout with Dustin Poirier

Video taken from the channel: Phil Daru


Rushfit strenght and endurace workout GSP

Video taken from the channel: Roberto Souza


Full Body Strength & Endurance HIIT Workout Level 2 Home Workout 30/10 40/10 60/30

Video taken from the channel: Group HIIT


Daily Strength and Endurance Workout at Home

Video taken from the channel: Mike Chang


Strength And Endurance Training By Cult Fit | 20 Minutes | No Equipment | Cult Fit | Cure Fit

Video taken from the channel: Curefit


Bodyweight Only Strength and Endurance Challenge Beginner or Advanced Lower Body Workout

Video taken from the channel: FitnessBlender

The idea behind training to increase strength-endurance is that you want your body to be able to exert maximum strength when not fully recovered aerobically. You also want to train your body to recover faster. Or, in other words, when you are under maximum strain, you want to recover quicker from that strain. “This is an endurance plus strength circuit combined, a brutal workout (in a good way!)” says Ela Dugan, a certified personal trainer and nutrition coach in Cambridge, MA. “Keeping your heart rate.

“In the endurance phase of the program you’ll work with more volume to prime your muscles for the literal heavy lifting ahead,” explains Brathwaite. “The four-day split allows the lifter to ease back into using perfect form on his lifts, which will carry over to more efficient form for when things get heavy.” Start by performing 12 reps. That’s because strength training and endurance training tax your bodies in very different ways and trying to be competitive at one or the other requires full focus. If you do plan on concurrent training, Doma recommends tackling endurance work first whenever possible.

Therefore, the authors say, anyone trying to balance strength training with endurance training should plan their workouts around the expected. Switching up your workout is essential to building endurance and stamina. According to Torres, the human body gets used to a workout after. It’s always better to cut down on endurance/cardio activities rather than strength activities, as you do gain quite a bit of cardiovascular benefits from strength training but almost no strength benefits from cardio training.

Strength vs. Endurance Lucy Lambriex / Getty Images Yes, there is a difference between these two types of training, but everyone needs muscle strength and muscle endurance training for a well-balanced muscular system and a high-functioning metabolism. Doing fewer repetitions with more weight will help you increase your strength. “Muscular strength is a sprint, and muscular endurance is a marathon,” she says. The more endurance you have, the harder you’ll be able to go for a longer distance.

How can I improve muscular endurance? Cardio training is typically the go-to method, but lifting lighter weights for a higher number of reps can also boost endurance. This 60 minute indoor cycling will boost your strength, endurance, and power.

Cycling the Highest Road in the World Thanks to the video maker, the copyright.

List of related literature:

Strength endurance is best developed by using an exercise volume of 3 to 10 sets of over 8 repetitions per set.

“Developing Endurance” by NSCA -National Strength & Conditioning Association, Ben Reuter
from Developing Endurance
by NSCA -National Strength & Conditioning Association, Ben Reuter
Human Kinetics, Incorporated, 2012

Concurrent strength and endurance training.

“Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications” by Moritz Schumann, Bent R. Rønnestad
from Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications
by Moritz Schumann, Bent R. Rønnestad
Springer International Publishing, 2018

The best way to improve your fitness, strength, and/or muscular endurance is to challenge your muscles by progressing your intensity (number of reps, sets, or resistance) as you get stronger.

“The Daniel Plan: 40 Days to a Healthier Life” by Rick Warren, Dr. Daniel Amen, Dr. Mark Hyman
from The Daniel Plan: 40 Days to a Healthier Life
by Rick Warren, Dr. Daniel Amen, Dr. Mark Hyman
Zondervan, 2013

Combining strength and endurance exercises interferes with the ability to gain strength.

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

Training for strength endurance is an excellent way to develop workload capacity.

“Strength and Conditioning for Combat Sports” by Darren Yas Parr
from Strength and Conditioning for Combat Sports
by Darren Yas Parr
Crowood, 2018

combining strength and endurance training.

“Conditioning for Strength and Human Performance: Third Edition” by T. Jeff Chandler, Lee E. Brown
from Conditioning for Strength and Human Performance: Third Edition
by T. Jeff Chandler, Lee E. Brown
Taylor & Francis, 2018

If training for strength, you will get strength; training for endurance elicits endurance.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

If performing power training, strength training, and conditioning in the same session, perform them in that order.

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013

If you want to have good muscular endurance, you must first optimally develop your aerobic endurance and muscular force.

“The Cyclist's Training Bible: The World's Most Comprehensive Training Guide” by Joe Friel
from The Cyclist’s Training Bible: The World’s Most Comprehensive Training Guide
by Joe Friel
VeloPress, 2018

Activities that maintain or increase muscular strength and endurance a minimum of two days per week on nonconsecutive days.

“Principles and Labs for Fitness and Wellness” by Wener Hoeger, Sharon Hoeger
from Principles and Labs for Fitness and Wellness
by Wener Hoeger, Sharon Hoeger
Cengage Learning, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Thank you for putting together such a great system. I hope that God blesses both of you for helping so many to attain, maintain, or regain their health and fitness.

  • I’ve been doing y’all’s workouts for 3 or 4 yrs now and I love it! I feel like what’s most important is how much I’ve learned from y’all and y’all’s videos! I’m pretty sure I could write my own workouts at this point lol Granted I’d much rather do y’all’s videos instead �� all in all y’all do great work and it is truly appreciated!!

  • this is my first time using fitness blender (bc of quarantine i’m trying to stay in shape) and i can say w/o. a doubt i was very satisfied. daniel is very good at giving out instructions and it makes the workout so much more enjoyable even in lying on the ground with jello legs.

  • Omg this video turned my legs into jello! This is a very good channel to watch when you are getting back into exercise!!! good work:)

  • When I started working out at first I really struggled because I was about 45 lbs overweight. Well I lost 45 pounds plus some but I ended up putting a little bit of weight back on due to Christmas holiday dinners LOL but I just wanted to say that you to have changed my life dramatically! I know I love to look at myself in the mirror I love the coaching that you guys actually give during your videos and Daniel you’re the awesome! You have changed my life but your girlfriend did much more LOL

  • Thank you Ergo!! It’s so inspiring to watch your videos…keep up the great work! Your videos have helped me where medical intervention has failed to treat my injuries from insane lifting in the gym.

  • Thank you so much for such excellent routines. I’ve been yoga teacher for almost 30 year and your workouts are very complementary. Blessings from Chile. Carlos Casassus

  • This is one of my favorite lower body workouts and I do it regularly. Everytime I do it, I use weights. And I am sore for literally two or three days afterwards! I always think, “Why do I do this to myself!?” Then I do it again. I must be one of those gluttons for punishment Daniel refers to in this! Haha! Thanks for all you do Daniel and Kelli.

  • I ve just finished this workout it was not easy specially during ramadan. It makes me proud actually. That i could make it. Ramadan kareem to all Muslims.

  • Not only are your workouts great, but I appreciate that you are not constantly asking people to “like & subscribe” like so many other You Tubers. You don’t need to. Your work speaks for itself.

  • Had a really long pause with doing sport and today I finally found my motivation again. Very proud of myself and it really made fun! Thank you:)

  • This one is deceptive lol.. because it said “bodyweight” and “beginner” in the title, I assumed I’d be alright. I even added weights to some of the exercises, did the full routine. Well, that was yesterday. Today I can barely sit or walk up the stairs!! My glutes, inner thighs, and quads are SO sore lol. Today I only worked my arms because there is no way that I can even do cardio right now lol

  • me acabo de suscribir y me han funcionado muy bien sus entrenamientos, no me acostumbro al silencio, pero muy buenos gracias, me encanta el entrenamiento hit, tengo 4 meses realizándolos y ahora que encontré sus entrenamientos feliz estoy, realmente es una excelente forma de perder grasa y tonificar he bajado 2 tallas

  • If anybody is looking at the comments to see if these workouts work, trust me. They do. They look easy when you just watch it but every workout leaves me dripping in sweat. I highly recommend!!

  • Whew! This one was TOUGH. Not even a single jump, did it entirely with just bodyweight; but still, it kept my heart rate constantly high and got me sweating buckets:)

    This routine calls for good core work too, in order to maintain control and balance throughout the interval. Butt and thighs are definitely gonna be quite sore the next couple of days! Workout Complete!!

  • I had a terrible time with the leg lifts. I either compromise range of motion and focus on balance or hold on to a wall and focus on my range of motion. Which is better?

  • I feel amazing! Thank you fitness blender, not only have you helped improve my physical health but have had a huge impact on my mental health as well.

  • Strength Endurance is the skill and training type that any “average Joe” needs to do. Why? As a regular person, you want to become more physically and mentally endured. This is not negotiable. To get more energy, stamina and vitality in life, then your training program needs to be focused on explosive strength and endurance. In addition, adding mobility flows will help you counterfire your stationary demanding job/life, help you lose the tension in your joints/ligaments and help you feel free and highly conditioned. VAHVA Fitness delivered a super targeted and great message again! Thanks Eero, brother, love your content and everything you do!:))

  • Great workout! Wondering if you are just doing the bodyweight only exercises (no dumbbells at home), could you up the pace of each exercise to make it more of a cardio workout?

  • Love your videos. I am 60 years old and wanted to maintain and improve my mobility. Thank you so much for your hard work. I am way more mobile and fit than a lot of people half my age thanks in large part, to you.