Do you want to build strength, but don't want to neglect your endurance either? Then strength endurance training is perfect for you.
It combines the power of weight training with the endurance component – a combination that helps you in both areas.
In other words, no endless cardio, no monotonous weight lifting, but an intensive training session that promotes muscle growth and stamina.
We'll show you how to approach strength endurance training, which exercises are most effective, and how to integrate it into your plan.
What are the benefits of strength endurance training?
Endurance training is the ideal package for you if you want to be fit and well-trained: it strengthens your muscles, gets your cardiovascular system going and helps with fat loss.
The benefits are enormous, whether you are a beginner or an advanced athlete. You will not only become stronger, but also more resilient and fitter in everyday life.
Here are some of the benefits of strength endurance training:
More muscular endurance: Your muscles learn to stay active for longer without flagging – this is extremely helpful if you want to challenge yourself more in sports and in everyday life.
Better cardiovascular system: Your cardiovascular system works more effectively and your overall fitness increases. Strength endurance training has a positive effect on your health and lowers the risk of cardiovascular disease.
Calorie burning and fat reduction: By doing more reps and less rest, you burn a lot more calories. This not only helps you to build muscle, but also to reduce excess fat and shape your figure.
Everyday fitness: Whether it's climbing stairs, going for long walks or carrying heavy bags – with strength endurance training, you can master such everyday challenges in a much more relaxed and effective way.
Extra tip: Strength endurance training is ideal for developing a basic fitness level that supports you in all areas. It's also a great addition if you're already doing other types of training and want to increase your overall endurance and strength.
Who benefits from strength endurance training?
Strength endurance training is ideal for anyone who wants to combine strength training and endurance training. The training principles can be individually adapted, whether you are just starting out or already trained.
The variety of training methods and the ability to customize exercises and intensities make the workout suitable for almost everyone.
Strength endurance training is perfect for:
Beginners: You can slowly get used to higher weights and loads without overwhelming your body. It's a great starting point and provides a solid foundation.
Experienced athletes: if you've been training for a long time and are looking for a new challenge, strength endurance training offers the perfect combination of weights and speed to provide new stimuli.
Fans of CrossFit and functional training: these training styles are inherently strength-endurance-based and are ideal for workouts like AMRAP or EMOM, where strength and endurance are required at the same time.
The SmartWOD Workout Generator App is a valuable tool here: it helps you organize your strength endurance training and quickly put together AMRAP or Tabata workouts. Whether you have equipment or just train with bodyweight, the app shows you suitable workouts that get you straight into your training.
How does strength endurance training work? The basics and principles
Strength training has clear principles: you choose a weight that you can lift cleanly and at a good pace for 15-25 reps.
So it's not about the maximum weight, but about a good balance between weight and repetitions. Your goal is to challenge your muscles over a longer period of time to build strength and endurance.
Repetition range: Aim for 15-25 repetitions per set.
Intensity: Use a weight that is challenging but achievable – about 50-70% of your maximum weight.
Rest periods: short breaks of 30-60 seconds promote endurance and keep your heart rate up.
Remember the principle of exertion and recovery: even when doing strength endurance training, you should let each muscle group rest for at least 24 hours before training it again.
Depending on the intensity of the training, a longer break may be necessary.
Regeneration ensures that muscle growth and your strength levels increase in the long term.
Which exercises are suitable for strength endurance training?
Strength endurance training thrives on a mix of classic and functional exercises.
Below you will find the best exercises you can incorporate into your training for power and endurance. Each of these exercises is designed to challenge you in terms of both strength and endurance and get your body in shape.
Strength endurance training – classic exercises:
Pull-ups: Great for your back and biceps, these use almost the entire upper body and are a challenging exercise that is perfect for both strength and endurance.
Squats: The basic exercise for legs and glutes, squats use the largest muscle group in the body and improve overall strength endurance. Vary with front squats or goblet squats to up the ante.
Push-ups: A real all-rounder that strengthens the chest, shoulders and triceps. There are many variations such as narrow push-ups, explosive push-ups or incline push-ups that make the exercise more challenging and varied.
Lunges: Great for legs and buttocks. Vary between forward, backward and lateral lunges to target specific muscles.
Planks: For a strong core and better posture. Vary the plank to increase the difficulty, such as side planks or dynamic planks.
Strength endurance training – functional exercises:
Kettlebell Swings: Train your legs, buttocks and core. The dynamic movement helps you build strength and endurance while burning lots of calories. Kettlebell swings also get your heart rate up quickly.
Burpees: One of the most exhausting exercises, but super effective. Burpees use the whole body and are perfect for strength endurance training.
Battle Ropes: For shoulders, arms and core. Swinging the ropes for 20-30 seconds requires strength endurance and strengthens your upper body muscles.
Box Jumps: This exercise promotes speed and power in the legs and strengthens endurance capacity. Vary the height of the box to keep challenging your muscles.
Russian twists: Ideal for the lateral abdominal muscles and core stability. Hold a weight plate or kettlebell and twist your upper body from side to side.
Tip: Do multi-joint exercises. These work several muscle groups at the same time, thus increasing the intensity.
How do I plan my strength endurance training?
You have the exercises – now you just need the right structure.
Strength endurance training works particularly well with circuit training, Tabata or AMRAP sessions because they challenge the muscles continuously while getting your cardiovascular system going at the same time. But let's take a closer look!
Training ideas for strength endurance training:
Full-body circuit: Choose 5-6 exercises and perform each one for 45 seconds, followed by 15 seconds of rest. After each round, take a minute break. Example: 45 seconds of push-ups, 45 seconds of squats, 45 seconds of battle ropes, 45 seconds of Russian twists, 45 seconds of burpees.
Tabata: An interval format with 20 seconds of exercise and 10 seconds of rest, which is well suited for exercises such as burpees, mountain climbers or kettlebell swings. The aim here is to keep your heart rate high and to challenge your muscles continuously.
AMRAP (As Many Rounds As Possible): Put together 3-4 exercises and do as many rounds as possible in a certain time. For example: 10 pull-ups, 20 push-ups, 30 lunges – for 15 minutes.
Training frequency: 2-3 strength endurance sessions per week are optimal. This gives your body enough time to recover and you can make progress from session to session.
By the way: the SmartWOD timer and SmartWOD Workout Generator are great tools for planning and tracking workouts like Tabata and AMRAP with ease. The Workout Generator in particular offers you a constant stream of new ideas for exercise combinations so you never get bored.
How do I improve my strength endurance training?
To make progress in your strength training, you should challenge your body again and again. The principle of progressive overload is crucial here to continuously improve muscle strength and endurance.
Tips for making more progress:
More repetitions: Increase the number of repetitions as soon as you notice that you are doing the exercise well.
Shorter rest periods: Keep the breaks shorter to increase the strain on your muscles and circulatory system.
Heavier weight: Increase the weight of your exercises to create new stimuli. Even small increases make a difference.
Vary the exercises: Different exercises and interval times challenge your body in new ways and prevent you from getting used to a particular pattern.
The SmartWOD apps are also a handy tool here: you can log your training and keep track of how many rounds you've completed or how your weight has increased. This way, you can quickly see if and how you have improved.
Why strength endurance training can boost your fitness level
Strength endurance training is an ideal combination of strength and endurance that makes you fit and resilient.
The best exercises for this are a mix of classic strength exercises and functional movements that challenge the whole body.
Whether you're a beginner or have been training for a long time, strength endurance training will add variety to your workout and prepare you for any athletic challenge. So, let's goooo!
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