Which type of training is best for improving muscular endurance?

Improving muscular endurance primarily involves training that promotes the ability of muscles to sustain prolonged activity. The method of using low weight with high repetitions is effective because it allows the muscles to engage in repeated contractions over an extended period. This type of training optimally targets the slow-twitch muscle fibers, which are more resistant to fatigue and are primarily responsible for endurance activities.

By focusing on higher repetitions with lighter weights, individuals can enhance their muscular stamina, improve capillary density, and increase the efficiency of glycolytic and oxidative energy systems. Such adaptations are conducive to better performance in activities that require sustained effort, such as running, cycling, or any prolonged physical activity.

In contrast, high weight with low repetitions tends to build maximal strength rather than endurance, focusing on the fast-twitch muscle fibers that contribute to short bursts of power. Variable resistance training and powerlifting also center more on strength and maximal force development rather than enhancing the ability to sustain muscle contractions over time. Therefore, the approach of low weight and high repetition is the most suitable for enhancing muscular endurance.