What is Muscular Endurance?

Muscular endurance is the ability your muscles have to do the same thing over and over again against force, like when you run, lift, or squat. 

Running and swimming are examples of cardiovascular endurance. Strength training, on the other hand, is when you lift weights (or perform bodyweight exercises) for stamina.

Strength training is an important part of any good workout routine that you shouldn't skip, whether you're a runner or just want to make your muscles work better. Lowering the amount of blood and oxygen your muscles need to work makes them more efficient in general, which is exactly what happens when you increase your muscular endurance.

What Muscle Fibers Are Made Of: Fast-Twitch vs Slow-Twitch Muscles 

The two main types of muscle fibers that make up your muscles are slow-twitch and fast-twitch. If you want to improve your muscle endurance, slow-twitch fibers are what keep you moving for long periods of time. Fast-twitch muscles, on the other hand, get used when you lift weights or run fast. You may generally have more slow-twitch or fast-twitch muscle fibers, but you can train to make both sets bigger.

It can be very frustrating to try to find the "right" or "right for you" information about how to train for muscle endurance. You're not alone, though. There is a lot of information out there that says different things about how to get results, like "high reps and low weight" or "lower reps with a higher weight." If you can relate to this confusion, we might have the answer for you.

It turns out that the number of reps and weight you should use depend on the muscle group you want to build. When you work out your slow-twitch muscles, you should use a lighter weight and do more reps, like eight or more, with short breaks in between so that your muscles feel the pressure. Your fast-twitch muscles get tired when you lift bigger weights for six reps or less, with at least two minutes of rest between reps to give them a chance to recover.

How Diet Affects Muscular Endurance

If you want to build lean muscle and improve your muscular stamina, you should eat a lot of fresh fruits and vegetables. This will give your body glycogen (sugar) and fuel for your muscles.

However, eating protein, healthy fats, and complex carbs within 30 minutes to an hour of working out is also very important for maintaining and building your muscle endurance. This is because when you eat is just as important as what you eat.

If you want to get the most out of your muscle endurance, you should plan your meals and snacks ahead of time on days when you work out. A full meal should be eaten two to three hours before you work out so your body has time to digest the nutrients. Try to eat a small meal of proteins and healthy carbs before you work out if you don't have much time.

To help your muscles repair as quickly as possible, you should also eat healthy carbs and proteins after your session. The amino acids that proteins give you help your body fix muscle tissue, and healthy carbs help your body fill up its glycogen stores.

In the end, more than anything else, drink lots of water. Not drinking enough water can make you feel dizzy, give you muscle cramps, or cause a headache.

Muscular Endurance and Workout Recovery 

Once you start working out regularly, you'll notice that routines get easier over time as you learn how to add more weight. This is because of how strong and durable your muscles are. If your goal when you work out is to build muscle endurance, you'll probably feel more tired, sore, and slow afterward than after normal workouts.

You're actually constantly tearing small holes in your muscle fibers when you exercise. This makes your body stiff and hurts when you move those muscles. The cool thing about working out, though, is that every time you tear a muscle fiber, your body fixes it and makes it stronger than before.

Your recovery process after a workout is just as important as the workout itself if you want to build muscle.

To keep from getting hurt, your body needs time to rest between muscular endurance workouts. It's still good to give your body time to heal. This lets your muscles fix themselves and get stronger, making the next workout easier than the last one.

Healthy Sleep and Muscle Endurance 

While you're trying to build muscle endurance by eating well and drinking enough water, don't forget that good sleep is also very important for muscle repair. During non-REM sleep, your body releases a key muscle-building hormone that helps your muscles grow and heal while you rest.

When you don't get enough sleep, you often lose muscle strength, find it harder to exercise, and eat more. It will also help you feel less pain the next day if you get enough sleep after a hard workout. That's why we formulated CBD PM, which is a mix of our Broad Spectrum CBD mixture and melatonin to help you feel calm and keep your sleep cycle in check.

Using CBD Products For Exercise Recovery

Using CBD topicals and supplements to help your body recover from exercise can be a great way to ease some of the tension and discomfort you might be feeling and loosen up your muscles.

Your endocannabinoid system (ECS) has CB1 and CB2 receptors that CBD interacts with. This helps your body keep balance and also makes your muscles stronger. Letting your muscles rest without keeping them tense or strained is an important part of muscle recovery.

Building Muscular Endurance

Muscular endurance is essential not only for athletic performance but also for making everyday activities easier and more enjoyable. By focusing on proper training, nutrition, rest, and recovery—including options like CBD—you can build stronger, more resilient muscles that support your overall health and well-being. Whether you're climbing stairs, playing with your kids, or recovering from a tough workout, improving your muscular endurance will help you move through life with greater ease and confidence.