Muscular Strength and Endurance:

Muscular strength is defined as the amount of weight that can be lifted one time by a particular muscle group. Muscular endurance is the ability of a muscle group to life a lesser weight many times. Muscular endurance also refers to the ability of a muscle group to hold a fixed or isometric contraction for an extended period of time. Muscular strength and endurance training involves working individual or groups of muscles against a restance to the point of fatique. Different forms of resistance can be used such as dumbbells, resistance bands or body weight.

Both muscular strength and muscular endurance are important for overall health. Benefits include an improved ability to perform every day activities, increased muscle size, increased metabolism, stronger bones, decreased risk of injury, improved posture and improved athletic performance.

• Frequency: Minimum of two to three days per week for each major muscle group. Individuals who are new to strength training should begin with one set of separate exercises targeting each of the major muscle groups and add sets or exercises only after adaptation to the current program has occurred.

• Intensity: To the point of fatigue within 8 to 12 consecutive repetitions of an exercise (one set).

• Duration: 20 to 60 minutes

• Method: Any activity that creates overload to the musculoskeletal system in the form of external, gravitational or isometric resistance (ex: weight training, calisthenics, resistance band exercises).