Working out is more than just getting stronger and bulking up. It's also about improving stamina and boosting endurance.
For many, endurance is only important for athletes looking to improve their performance. But you don’t need to be an athlete to learn how to boost your endurance levels when working out. Endurance benefits fitness enthusiasts looking to conquer grueling challenges or everyday men desiring greater daily vitality. So, do you struggle to muster enough energy to push through your daily workouts? Is your physically demanding job draining you every day? Below are some stamina training tactics to boost your endurance.
Combine Strength Workouts With Cardio
It’s common to see most men having different workout days for strength and cardio training, but if you want to improve your endurance, combine both strength days and cardio days. For example, you can jump straight into a bench press workout immediately after doing some pull-ups, then hit the treadmill and run for the equivalent of a mile (about 9 to 10 minutes). That could be one set, and you can repeat as often as you can until you feel your strength and endurance increasing. Of course, it won’t take a day or two, but your endurance levels will rise with time.
Have a Plan For Your Workout That Focuses On Improving Athletic Endurance
Many men approach working out as simply, "Hitting the Gym" and think that if they just work harder and longer that eventually they will build up that stamina and achieve the levels of endurance that they strive for. Unfortunately, just like in any complex situation where you are trying to develop something ... that's simply not how it works.
Below is a sample workout schedule designed to boost athletic endurance for men. This program focuses on a mix of cardiovascular training, strength training, and flexibility exercises to enhance overall endurance. It's a 5-day workout plan with rest days to ensure proper recovery.
Monday: Cardio & Core
- Warm-up: 5-10 minutes of light jogging or cycling
- Running: 30 minutes at a moderate pace
- Cycling: 15 minutes at a steady pace
- Plank: 3 sets of 60 seconds
- Russian Twists: 3 sets of 15 reps per side
- Leg Raises: 3 sets of 15 reps
- Cool-down: 5-10 minutes of stretching
Tuesday: Strength Training (Upper Body)
- Warm-up: 5-10 minutes of jumping jacks or light rowing
- Push-ups: 3 sets of 15 reps
- Pull-ups: 3 sets of 10 reps
- Dumbbell Bench Press: 3 sets of 12 reps
- Bent Over Rows: 3 sets of 12 reps
- Bicep Curls: 3 sets of 15 reps
- Tricep Dips: 3 sets of 15 reps
- Cool-down: 5-10 minutes of stretching
Wednesday: Cardio & Lower Body
- Warm-up: 5-10 minutes of light jogging or cycling
- Swimming: 30 minutes at a moderate pace
- Squats: 3 sets of 15 reps
- Lunges: 3 sets of 12 reps per leg
- Leg Press: 3 sets of 12 reps
- Calf Raises: 3 sets of 20 reps
- Cool-down: 5-10 minutes of stretching
Thursday: Rest Day
- Focus on recovery with light stretching, yoga, or a leisurely walk
Friday: Strength Training (Full Body)
- Warm-up: 5-10 minutes of light rowing or cycling
- Deadlifts: 3 sets of 10 reps
- Bench Press: 3 sets of 12 reps
- Leg Curls: 3 sets of 15 reps
- Shoulder Press: 3 sets of 12 reps
- Lat Pulldowns: 3 sets of 12 reps
- Cool-down: 5-10 minutes of stretching
Saturday: Long-Distance Cardio
- Warm-up: 5-10 minutes of light jogging or cycling
- Long Run or Bike Ride: 60-90 minutes at a steady pace
- Cool-down: 5-10 minutes of stretching
Sunday: Rest Day
- Focus on recovery with light stretching, yoga, or a leisurely walk
This schedule is just a sample and can be adjusted based on individual fitness levels, goals, and preferences. It's always advisable to consult with a fitness professional or coach to create a personalized plan that aligns with your specific needs and abilities. Proper nutrition, hydration, and sleep are also essential components to support this endurance-boosting workout regimen.
Reduce Your Amount Of Rest Between Sets
Most men typically give themselves between 30 to 90 seconds of recovery time during exercise, which is normal. But since your goal is to boost your endurance levels, you should consider reducing your rest time between workout sets. This suggestion does not eliminate between-sets rest, as it’s crucial for muscle recovery. However, you can aim to reduce the time by 10 or 15 minutes. But take breaks when you’re physically unable to continue working out. As an extra tip, remember to take a day to rest after your first training day instead of heading right back to the gym the following day.
Consider Vitamins And Supplements To Improve Endurance
You can consider tweaking your pre-workout routine to help you quicken your recovery time. For example, consider investing in a non-stimulant pre-workout creatine formula specially formulated to reduce rest time and quicken muscle recovery.
Vitamin B12
Vitamin B12 is essential for energy production and plays a crucial role in the formation of red blood cells. For athletes, an adequate level of B12 can enhance oxygen transportation to the muscles, improving endurance and reducing fatigue. It's often found in animal products, so supplementation may be particularly beneficial for vegetarians or those with a B12 deficiency.
Creatine
Creatine is a naturally occurring compound that helps supply energy to cells, particularly muscle cells. Supplementing with creatine can increase the body's stored reserves of energy, allowing for more intense and prolonged physical activity. This can lead to improved endurance, especially in short, high-intensity exercises.
Beta-Alanine
Beta-Alanine is an amino acid that helps produce carnosine, a molecule that helps buffer acid in muscles. By reducing the acidity in muscles during high-intensity exercise, beta-alanine can help improve performance and endurance. It may be particularly beneficial for activities that require short bursts of energy.
Iron
Iron is vital for oxygen transport in the blood. An iron deficiency can lead to anemia, which can significantly reduce athletic performance and endurance. Supplementing with iron can help ensure that the body has enough red blood cells to transport oxygen efficiently to the muscles, supporting sustained physical activity.
Omega-3 Fatty Acids
Omega-3 fatty acids, found in fish oil and flaxseed, have anti-inflammatory properties that can aid in muscle recovery. By reducing inflammation, omega-3s can help athletes recover faster from intense workouts, allowing for more consistent training and potentially improving overall endurance.
L-Carnitine
L-Carnitine is an amino acid that plays a role in fat metabolism. By helping the body use fat as an energy source, L-Carnitine can enhance endurance by providing a sustained energy release during long-duration activities. It may be particularly beneficial for endurance athletes like marathon runners or cyclists.
Electrolytes
Electrolytes, such as sodium, potassium, and magnesium, are essential for muscle function and hydration. Proper electrolyte balance can prevent cramping and fatigue, allowing for prolonged physical activity. Electrolyte supplements can be especially useful for athletes engaging in prolonged or intense training in hot and humid conditions.
Coenzyme Q10 (CoQ10)
Coenzyme Q10 is a compound that helps generate energy in cells. It's involved in making ATP, the energy currency of the body. Supplementing with CoQ10 may improve energy production, particularly in endurance sports, where sustained energy output is required.
Beetroot Juice
Beetroot juice is rich in nitrates, which can increase blood flow and oxygen delivery to muscles. This can lead to improved endurance and performance in aerobic activities. Some studies have shown that beetroot juice can enhance stamina and reduce fatigue during prolonged exercise.
Caffeine
Caffeine is a well-known stimulant that can enhance alertness and reduce perceived effort during exercise. By increasing adrenaline levels and freeing up fatty acids for energy, caffeine can improve endurance in both short-term and long-term activities.
Please note that while these supplements may offer benefits, they are not a substitute for a balanced diet, proper training, and consultation with healthcare professionals. Individual responses to supplements can vary, and it's advisable to consult with a healthcare provider or sports nutritionist to determine the best approach for your specific needs and goals.
Do More Compound Movement And Fewer Isolation Workouts
Compound movements allow you to target different parts of your body at the same time. For example, squats, burpees, push-ups, and pull-ups, will work on different muscle groups, joints, and your heart. These workouts are more beneficial for endurance than isolation workouts like bicep curls and leg shifts. Isolation workouts, while good for building target muscles, will not stimulate you enough to increase your endurance or stamina.
Increase Your Difficulty Levels
Don’t get too comfortable with any workout routine, as that will not push or stimulate your body enough. As soon as you realize that a particular workout doesn’t feel as challenging as it used to, increase your difficulty levels. You can do this by increasing the number of sets, reducing your rest time between sets, or both. You can also consider more advanced workout routines. But don’t forget to monitor variables like your heart rate, blood pressure, fatigue level, or muscle soreness after each training day. Doing this will help you track your performance and progress.
