Your shopping cart
0
Strength endurance is your muscles' ability to perform over long periods of time—and that's exactly what makes the difference between "keeping going" and "giving up early." Whether you're at the gym, running a half marathon, or cycling in the mountains, it determines how long you can stay strong. Training your strength endurance not only improves your athletic performance, but also your recovery and resistance to injury.
For young athletes, runners, and gym-goers—our Athlix community—strength endurance is particularly important because it is crucial in both strength training and endurance sports. In this article, we'll show you 7 highly effective workouts that will help you increase your strength endurance in a targeted manner. By the end, you'll know exactly how to integrate the sessions into your training plan and why they'll make you stronger, more resilient, and mentally tougher.
An overview of the 7 most effective workouts
| workout | duration | intensity | Goal |
|---|---|---|---|
| circuit training | 20–30 min | RPE 6–8 | Full-body strength endurance |
| HIIT intervals | 25–30 min | RPE 8–9 | VO₂max & Speed endurance |
| supersets | 40–50 min | RPE 7–8 | Strength + Volume |
| LISS | 45–75 min | RPE 5–6 | basic endurance |
| EMOM | 12–20 min | RPE 7–8 | Stress under time pressure |
| pyramid training | 30–40 min | RPE 6–8 | Volume & Progression |
| Complex Training | 20–30 min | RPE 7–9 | Strength + endurance in combination |
1) Circuit training (full body circuit)
Circuit training is a classic when it comes to strength endurance. Several full-body exercises are performed in quick succession with short breaks in between. This keeps your heart rate high, burns lots of calories, and trains your muscular endurance. Important: Make sure you maintain good technique even in the final rounds.
Example circle:
- 45 s Squats
- 15-second break
- 45 s push-ups
- 15-second break
- 45 s lunges
- 15-second break
- 45 seconds of rowing with dumbbells
- 15-second break
- 45 seconds of mountain climbers
One round takes 5 minutes. Start with 4 rounds and work your way up to 6. Here is a good video on full-body circuit training.
2) HIIT intervals
HIIT (High Intensity Interval Training) improves your maximum oxygen uptake (VO₂max) and makes you resistant to slowing down. It is important not to overdo it: stick to approx. 85–90% intensity so that you can complete all intervals evenly.
Example: 30 seconds sprint / 30 seconds easy jog × 12–16 repetitions. Beginners start with 20/40. Plus 10 minutes warm-up and cool-down. Video on HIIT intervals for runners.
3) Supersets
Supersets combine two exercises without a break. This increases the time under tension and forces your muscles to work harder for longer. Particularly effective for large muscle groups and perfect if you're short on time.
Example for legs: Squats (12–15) + lunges (12 per leg) directly one after the other. 3–4 rounds with 60–75 seconds rest. For upper body: Bench press + push-ups.
4) LISS (Low Intensity Steady State)
LISS means steady, prolonged exercise at low intensity—e.g., light jogging or cycling. It trains your basic endurance and is easy on the joints. Ideal for active recovery days.
Example: 60 minutes of light jogging at RPE 5–6 (you can still hold a conversation). Advanced athletes can increase this to 90 minutes. Here is a good article on LISS cardio.
5) EMOM (Every Minute on the Minute)
EMOM sessions are short but intense. Every minute, you start with an exercise, perform it, and then rest for the rest of the minute. It sounds simple, but it's brutally effective for muscle endurance.
Example: 15 min EMOM – Minute 1: 12 kettlebell swings, Minute 2: 12 burpees, Minute 3: 15 air squats, Minute 4: Rest. Then repeat. The frequency teaches you to control your strength when fatigued.
6) Pyramid training
Pyramid training puts strain on your muscles with an increasing and decreasing number of repetitions or weight. This allows you to train strength, endurance, and mental toughness at the same time.
Example: Bench press – 15 reps easy, 12 medium, 10 hard, 8 very hard, then back (10/12/15). That's 7 sets that will push your muscles to the max.
7) Complex training
With complex training, you perform several exercises with the same dumbbell or kettlebell without putting it down. It challenges muscle endurance, grip strength, and coordination—a real game changer.
Example: 6 deadlifts, 6 cleans, 6 front squats, 6 push presses, 6 bent-over rows – all without a break. Then a 90-second break. 4–5 rounds. Video on the kettlebell complex.
Conclusion
Strength endurance determines whether you can maintain your performance until the end. The seven workouts presented—from circuit training to HIIT to complexes—cover all areas: maintaining technique, working under time pressure, getting through long sets, and developing mental strength.
Incorporate 2–3 sessions per week into your plan. Start moderately and gradually increase the intensity. You will notice that you will not only become fitter, but also more resilient in everyday life, during training, and mentally. And that is precisely what Athlix Performance is all about: moving forward together.
