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Build Stamina, Strength & Endurance

Updated on March 18, 2016

The trends of old normally had enthusiasts doing one thing or the other. Focus on purely stamina, or focus on just strength. Meaning, one extreme is pure cardio while the other is lifting.

Well the good thing is we’re in the 21st Century and we don’t need to stick to boring one-dimensional exercises that benefit one aspect of your life while forgoing the other. What I’m trying to say is you can do BOTH. Mix em’ up. Go half’n’half. Logically speaking you can’t focus on one over the other anyway. The two must go hand in hand.

Get in the Mix

When you’re only focusing on building muscle, you’re losing on building stamina; you’re only focusing on stamina, you might lose on endurance. You need a workout that excludes the word ‘only’. Meaning no more cardio only or lifting only days. Weave your exercises in a way that involves pumping muscle, and works up the cardiovascular system – meaning your heart. A good example is to follow weight lifting exercises with body-weight exercises.

For example:

Do your allotted set for the intended body part of the day like bench pressing for the chest, and quickly following it up with the jump rope for a minute, or leg raises.

Rest When You Die

If you’re literally physically unable to do an exercise – then don’t. Otherwise, you can rest when you’re dead. Endurance isn’t built through comfort. You must ‘endure’. Reduce your cool-down timings between each set, and increase your exercises with reps, or an added set.


Do a weight lifting exercise followed by 3 sets of 10 reps of various exercises such as burpees, sit-ups, push-ups, 10 second plank etc. all in quick succession by giving yourself ‘half’ the usual resting time.

Quality of Fuel

Your engine is your internal system, it’s requires fuel, and it gives drive. The first thing you ought to keep in check is your DIET. Eat complex carbs that are stored to give you energy when you need. Complex carbohydrates break-down in your body efficiently, dispersing required energy to up your levels for better performance. Protein is absolutely necessary to bring those broken down muscles back to their form. You need muscle to move. The stronger and more ‘energized’ the muscle, the harder it’s boost.

Compound movement VS Isolated movements

Compound movements activate the entire body to move. Examples are pushups, squats, burpees. It requires involvement of more muscle groups at one time, unlike isolated movements that focus on just specific muscles.

Intensity Training

When it comes to running, a great way to build endurance is to start your exercise with a slightly faster than normal paced walk for 10 seconds and dashing straight into a sprint for the next 2 minutes and back to walking a slow pace for 15 seconds (rest period) and dashing again, increasing durations of rest AND sprint with each repetition.

With lifting weights; try to lift lighter and easier weights to lift with a faster pace. Faster reps works the heart, working the heart brings the sweat.


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    • MartinRoy87 profile image

      Martin 2 years ago from London

      Thanks! The more will come :)

    • Hanzamfafa profile image

      Mike Leal 2 years ago from London

      Great Hub. Thanks for sharing.

      i always wanted to stay fit.