MUSCULAR STRENGTH AND MUSCULAR ENDURANCE
Both muscular strength and endurance are health-related fitness components which allow us to carry out the activities of daily living, also help maintain or improve bone mass, glucose tolerance, and (but not limited to) musculotendinous integrity.
According to ACSM, muscular strength is the ability of the muscle to exert force, whereas muscular endurance is the muscle’s ability to continue perform many repetitions. Training for these two fitness components may not therefore be the same.
Strength training involves high resistance and low repetitions which lead to stronger connective tissue, increased contractile protein (Actin and Myosin) caused by an increased cross-sectional area of the connective tissue, and contractile efficiency. Basically, for significant gains in muscular strength, much focus must be on lower repetitions (reps) with heavier load (60%-90%RM). A repetition maximum (RM) is the most weight you can lift for a defined number of exercise movements.
The FIT principle (Frequency, Intensity, and Time) states for muscle strength, reps range from 1-12 with 1-3reps for Power, 4-7reps for Size (bulk), and 7-12reps for Strength.
With muscular endurance on the other hand, the focus is on how many reps you can perform. The load is lower than for strength (<40%RM) and repetitions must be >15reps.
It is very important to understand the difference between the two in evaluating your fitness program. To combine strength and endurance in the same programme, you may use 40%-70%RM and perform more reps for low resistance and fewer reps for high resistance. For any exercise, it is recommended to perform ≥2-3 sets (sets being the group of repetitions).
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