There are a number of different ways that you can improve your physical strength and endurance. This makes it possible to improve your performance in various sporting activities, and to carry heavier objects for a longer period of time. Strength and endurance training is slightly different, but these can be combined to get the best of both worlds.
Physical strength will affect how much weight you can lift and how much work you can do. Endurance will affect how long you can lift a weight, or how long you can do a physical task.
1. Number of Repetitions
Weight training is very useful for bodybuilders. When building muscles you will need to concentrate on lifting the highest weight possible. However, if you are trying to build endurance, you will need to concentrate on lifting the weight as many times as possible. Repetitions will get your body used to lifting the weight. Try to lift for more repetitions, rather than increasing the weight straight away. A great idea is to keep a record of how many repetitions and which weight you have lifted every time. Try to increase this every time you work out.
2. Bench Step Up
One very useful exercise which can be used to improve physical strength and endurance is the bench step up. This exercise will concentrate on the hamstrings and gluteals, and will be beneficial for any sport which involves running.
The bench step up is also very simple to use. Stand in front of a high bench which is around the height of your knee. Then simply step up onto the bench and step off. Make sure that you are controlled when stepping on and off the bench. Once you have returned back to the starting position, repeat the action. Ideally, you should do at least 20 repetitions, and try to increase this every time. If you want to make it slightly more difficult, you can also hold dumbbells in your hands and move them at the same time you stand on the bench.
3. Leg Squat
The leg squat can be used to build endurance and physical strength. This exercise focuses on the gluteals, quadriceps and hamstrings. Stand with your feet slightly separated and put one leg slightly in front of the other on a step. Lean forward until your knee is almost level. Then return to the starting position, and do the exercise 10 times. Repeat this another 10 times with the other leg.
Hopping can be used to work on certain muscles and also improve endurance. This will also coordinate your foot, ankle, calf and hip muscles. This is a perfect exercise for anyone who is training to run. This is because the movements between muscles are very similar to when running. Hop as fast as you can for 20 seconds. Then swap feet and repeat on the other leg. You can also slightly adjust this by bouncing from one foot to the other.