Wonder Woman Strength and Endurance

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Wonder Woman Strength and Endurance

By Cindy | March 20, 2008

Often the word endurance focuses on aerobic training. In strength training, building endurance is as relevant as building strength. Key definitions, numbers, and genetics explain strength training’s affect on the body. Actions that occur on a cellular level are fascinating, but overwhelming (and boring), so I will cut to the chase and explain the basic principles behind endurance and strength in strength training.

Key Definitions:

Muscular Strength (or absolute strength) is the ability to lift an extremely heavy object and develop the muscle to lift toward it’s maximum capacity. Within the body, training for strength results in “increased cross-sectional area, which means more contractile protein to exert force.” (pg. 142) I had to add a little biology! Isn’t it fascinating? I digress.
Muscular Endurance (or dynamic strength) is the ability to repeatedly lift an object over time. Within the body, training for endurance “enhances anaerobic and aerobic enzymes, mictochondria, and fuels needed for endurance.” (pg. 142) My last digression. Okay, no more biology.
Overload Principle states that the muscles must be trained beyond it’s regular mode of stress in order to increase strength and/or endurance.

Numbers of Interest

A beginner can expect a 3 to 5% increase in strength per a week.
Increases in progress slow down as one gets closer to their maximal strength potential.
A sedentary individual can expect a 50% increase in strength in 6 months.
Strength gains are only realized when the muscle is trained.

Genetics do play a role in muscles’ endurance and strength capacity. The biology deals with fast-twitch and slow-twitch muscle fibers. For moms seeking general health benefits, the differences will not matter much in developing a strength training routine. For moms training to be triathlon, marathon, or very specific sports athletes, the genetic composition will make a difference in reaching the highest level of competitions.

Strength Training Guidelines

In training for endurance or strength, the muscles will excel at one and ignore the other. The best solution is to devise a routine that will take into account endurance and strength. Alternating training routines or emphasizing the different styles on a weekly or every 4-6 week program will allow for variety and equal focus on both forms of strength.
A routine should be defined based on your goals. The focus of different sports and activities need to be considered when developing a routine.
Everyday living is an example of muscular endurance. How many times have you picked up the little one? How often are you bending down to pick up toys? Will the dishes ever stop piling up in the sink?! Ugh, the vacuum cleaner needs to be lugged up the stairs again?
To develop strength, lift the heaviest weight possible with proper form and to the point of exhaustion within 3 to 6 repetitions in a set.
To develop endurance, lift a lighter weight with proper form and to the point of exhaustion within 12 to 15 repetitions.
Studies have found that going over 15 repetitions or completing more than 3 sets does not increase one’s goals. If you find yourself easily achieving 3 sets and heading toward 20 repetitions, it’s time to increase the weight. Plus, you’re less likely to stick to a routine that increases over 45 minutes.
If time is the reason for avoiding a 3 set/12-15 repetition program, the ACSM has found that 1 set will show improvements with a slightly decrease (2%) in results on muscular endurance and strength. Lack of time is not an excuse!

For general health benefits, focusing on strength or endurance is a matter of preference. A desire to compete in a sport will influence program design, but all athletes show improvement in performance when including strength training as part of their routines. The key is to train all muscles and make sure they are worked beyond regular daily living.

Moms, become empowered and start your training. I promise, you will not be disappointed! Next week, I will discuss ways in which the body can be used for strength training.

The time has finally come where I stop lecturing and start showing. It’s really important to know why before doing. I hope you tune in because your body is going to become your best friend in strength training.

Go Workout Mom

A Journey in Fitness for Moms by a Mom