If you are like most people I train, you probably can’t explain muscle strength vs muscle endurance, and quite frankly you might not think it matters. However, the educator in me constantly talks about these two terms when leading strength training sessions because you DO need to know the difference.
You need and use both in your everyday life.
If you can’t lift heavy objects, you may hurt your back or injure yourself in other ways. And if you can’t endure physical activity, you’ll find yourself quitting ten minutes into that pickleball game.
So the truth is you need both muscle strength and muscle endurance to be a well-rounded, healthy person.
Let’s explore what is the difference between muscle strength and muscle endurance and why it matters!
Understanding Muscle Strength
Muscle strength is the ability to exert a maximal amount of force for a short period of time, like bench pressing a heavy barbell for 5-8 repetitions; lifting a heavy bag of groceries; or pushing your car out of a ditch.
It’s the kind of power that allows you to perform activities that require significant force over a brief duration.
Another real-life example: I lifted my son’s 81-pound dog up into the car a few weeks ago.
It’s not just about building big muscles or impressing others at the gym. (Although, training for strength is the best way to sculpt your muscles.) It’s about making everyday tasks easier and reducing the risk of injuries.
By training for strength, you enhance your body’s ability to handle heavy loads, which can be especially beneficial as you age.
Plus, strong muscles support bone health, which becomes increasingly important for women in midlife.
Exploring Muscle Endurance
Muscle endurance, however, is the ability to do something over and over for an extended period of time without getting tired. Activities that require sustained effort like swimming, cycling, raking your yard, and gardening.
Or it may be doing 50 bodyweight squats in a row, doing a barre class with three pound weights, or doing an hour long kickboxing class.
Another example: Skiing down a mountain, bending your knees, and firing your quads for several minutes.
It enables you to keep going without fatigue setting in too quickly. Building endurance not only improves your stamina but also enhances your cardiovascular fitness, which is vital for overall health.
Do We Need to Train Both?
Absolutely! The key to a well-rounded fitness routine lies in balancing strength and endurance training. Each serves a unique purpose, and together they create a harmonious synergy that benefits your daily life.
I tell all the women who work out with me to focus on their strength. Lift heavy, go slow, with good form and go to muscle fatigue. That will help you sculpt and strengthen your muscles. Sarcopenia is a real thing.
The loss of muscle starts around the age of 35 if you are not actively doing something to maintain or increase your muscle mass. This is also why women start to need more protein as they age.
Yes, you will love the way you look with some definition in your muscles. But you will also love the way you feel!
Being more able bodied keeps you independent and capable.
However, I know lots of women enjoy using lighter weights with higher repetitions and I also encourage this muscle endurance training one or two times a week. As mentioned, this will help you endure activities with repetition, keep your heart rate up a bit, and allow you to do all kinds of fun things like non stop dance at a wedding.
Incorporating both types of training ensures you’re prepared for a wide range of physical challenges.
The Importance of Strength Training for Midlife Women
For women over 50, maintaining muscle strength and endurance becomes even more critical. As we age, we naturally lose muscle mass and bone density making it essential to stay active and engaged in strength-building exercises to KEEP or ADD muscle to your body.
Strength training can help counteract these age-related changes by preserving your lean muscle mass and supporting bone health. It also aids in maintaining a healthy metabolism, which tends to slow down with age.
Along with that, incorporating endurance exercises, you boost your energy levels, enhance cardiovascular health, and improve overall vitality.
Check out a few of my guides to get started:
How to Plan Balanced Workouts
When you’re at the gym, it’s essential to strike a balance between strength and endurance exercises.
Here’s a simple guideline to help you plan effective workouts:
Incorporate Strength Training
To build muscle strength, focus on exercises like squats, deadlifts, bench presses, push ups and overhead presses. Use heavier dumbbells with lower repetitions (around 8-12) to stimulate muscle growth and power. Aim to target different muscle groups on different days to allow for adequate recovery.
Lift heavy weights 2-4 times a week.
*By the way the word “heavy” is controversial. I hear some trainers say 15-pound dumbbells aren’t heavy. Well, I beg to differ on that point.
I have been teaching group strength training classes for 35 years, and I have gone from using 8 lb weights to using 15 and sometimes 20 lb weights for an hour. I move slow and feel the muscle fatigue.
The thing you are going for is muscle fatigue…that feeling that you can only do a couple more reps before you quit. You don’t have to be squatting with a 100 lb barbell to feel that in my opinion. I have trained thousands of middle-aged women and men and watched them get stronger and build muscle mass with my approach.
If you’re not sure on you weights, check out my guide to understand when to increase your weights.
Since I am a group fitness instructor, I encourage you to try a strength class online that will guide you through proper form and pick the exercises for you. Workout with me right here!
Prioritize Endurance Activities
For muscle endurance, incorporate activities like cycling, brisk walking, or circuit training. These exercises challenge your muscles to sustain effort over time.
Use lighter weights with higher repetitions (20+ ) and incorporate bodyweight exercises to improve endurance. You can really do endurance workouts every day. I am a daily walker and that is a form of endurance. You can join my power walking challenge if you’d like to walk with some support along the way!
My favorite form of a more intense endurance training session is a good kickboxing class. Workout with me right here!
Mix It Up
To maximize results, vary your routine every few weeks. This prevents exercises plateaus and keeps your workouts engaging. Combine strength and endurance elements into a single session or alternate between them on different days.
Busting Myths About Lifting Heavy Weights
There’s a common misconception that using heavy weights will bulk you up. While this is partly true for men due to their higher testosterone levels, women generally don’t have the same tendency to develop massive muscles.
Instead, incorporating strength training into your routine will help you tone and define your muscles.
As a personal trainer, I always help clients understand the difference between muscle strength and muscle endurance and I tailor the workouts I provide to incorporate both.
Sometimes I do combo workouts that involve both strength and endurance. Sometimes I do heavy strength workouts only and then I do my cardio and endurance separately. There is no right way.
The best thing you can do is to keep changing it up and keep your body and mind adapting!
Remember, it’s not just about aesthetics, it’s about enhancing your overall well-being.
Whether you’re a fitness enthusiast, health-conscious individual, or midlife woman navigating the challenges of aging, prioritizing both muscle strength and endurance will set you on the path to lasting vitality.
