Strength is an important goal for people who weight train and want to build muscle mass, but it shouldn’t be the only goal. Well-rounded trainers will focus on both strength and stamina. The length of time you can lift it is not just about muscle, as your muscular endurance, heart rate and your stamina is a big part of how fit you are and can demonstrate how hard you’ve worked in the gym.
If you are beginning a fitness program and you want to increase your strength, you should also make increasing your stamina part of your plan. Most people who have just begun their muscle mass exercises or training program don’t focus on the different muscle groups. They instead focus on lifting as heavy as possible, like bench presses or other short interval training, even if it’s just for a low number of repetitions without the intensity.
This type of training allows you and your body to increase your “brute strength, muscular endurance and heart rate” which is the strength you’re able to exert within a very limited period of time. It’s common to see people discussing their personal best or personal record and they accomplished this PR with just a single repetition.
Of course, a heavy lifting training program, even if it’s just a single rep, is something to be proud of. It just shouldn’t be your only long-term goal during your exercises. The average person’s body will benefit more from both maximum strength and stamina training—high volume training (or high intensity training). There aren’t too many “real world” reasons to be able to lift for strength and muscle growth for just a short period of time.
They exist, but more people are going to experience greater real-life benefits from having maximum strength, muscle growth, and stamina while reducing body fat. For instance, it’s more likely you’d be lugging heavy bags of building or landscaping materials for an afternoon than you’d need to lift a car off of someone’s leg. And even then you’d need to lift it for long enough for the person to escape the peril. Therefore, using the different muscle groups is important.
There are also benefits in the sports world to having both strength and stamina. The average athlete might be proud of their personal record for lifting, but what the best athletes are really after is a combination of brute strength and stamina.
In baseball, you aren’t going to hit a home run on the first pitch you see in every at bat. You also don’t have the option of resting for five minutes between every pitch. You need to be able to swing hard, but you need to be able to do it again and again. There are instances when a batter might foul off a dozen pitches before finally making contact for a hit. You need the stamina to sustain your hard swings through a long at bat.
In football, even fit athletes you’ll be engaging in plays that last up to 15 seconds or more. There are rest periods between plays, but they are rarely longer than the length of the plays. The best football players have the stamina to exert their optimal level of strength during the entire play over and over again throughout the game.
And, finally, in martial arts athletes—you’ll need the stamina to go several rounds that last a few minutes. There is also non-stop fighting without any length of break. To win, you’ll need to exert as much strength as possible during the entire event.
These are just a few examples of why both strength and stamina are of equal importance in the sports world. There are also everyday examples, such as moving furniture, carrying heavy items or even playing with your kids. You might be able to impress a few people with “what you can bench press,” but your five-year-old is only going to be impressed if you’re able to keep up with him all afternoon.
Obviously, cardiovascular exercise has its benefits, but increasing stamina in the manner we’re discussing here isn’t about switching from weight training to cardio alone. Ideally, you’ll find ways to incorporate both into your workouts by using high intensity training. This helps you avoid being that person who has the best PR in the gym but can’t get through 20 minutes on the stationary bike.
It’s no longer a trend to train for heavy, short bursts of strength because there are so few real world applications for this type of training. This doesn’t mean you should automatically decrease the weight in your workouts, though. To increase strength and stamina, you’ll want to be as strong as you can for as long as you can, which means exerting yourself for longer periods of time.
The Best Program For Increasing Strength And Stamina Helps You Accomplish Three Things:
1) You’re able to use near-your-max capacity weight.
2) You’ll have just short rest periods between sets.
3) You’ll utilize volume.
Reducing your weight too much might improve your stamina, but you’ll lose your strength.
You need to keep your weight as heavy as possible and increase it over time. You should choose a weight that allows you to do 10 to 20 sets of one to four reps. Between sets take 20 to 40 seconds for recovery and even when you’re nearing your limit, rest periods should never be more than a minute long.
It’s a good idea to begin with a short rest time, maybe 30 seconds, and lighter weights, or rest longer and use heavier weights. If you begin with lower weight, make sure you increase weight with each workout. You’ll see significant improvement in your strength and stamina after just a few workouts, so you’ll want to make it your goal to improve each time you visit the gym.
This plan allows you to use heavy weights because you’re doing low repetitions, but you’re doing a lot of overall lifts because of the high number of sets. Your new PR focus should be on decreases in time between sets, more reps, and heavier weight, as opposed to just adding more and more weight onto what you are accomplishing now.
It’s not only possible to work out to improve strength and stamina, it’s preferred. This type of well-rounded workout offers real world benefits and can help you reach your goals outside of the gym faster than if you were just focused on lifting heavier and heavier with each workout.