Muscular Strength and Endurance

1. DEFINITIONS
•Muscular Strength: The amount of force that a
muscle can produce in one single contraction.
(Heavy weight and few reps)
•Muscular Endurance: The amount of force
that a muscle can produce over an extended
period of time. (Light weight and many reps)

2. BENEFITS OF MUSCULAR TRAINING
•Reduce lower back
problems
•Increased confidence
•Increased performance
•Reduced bone and
muscle loss
•Helps with weight
control

3. WORKOUT DIFFERENCES
•STRENGTH = Heavy weight (>80% 1RM) and few
reps (3-5)
•ENDURANCE = Moderate weight (30-50% 1RM)
and many reps (12-20)
•1 Repetition Max: The highest amount of weight
that a person can lift for 1 repetition (1 Rep =
Failure)
•10 Repetition Max: The highest amount of weight
that a person can lift for 10 repetitions (10 Reps =
Failure)

4. MISCONCEPTIONS
•Lifting weights will stunt your growth
–Olympic style lifts may leave growing bones susceptible to
being damaged, but overall weightlifting (especially
muscle endurance) is safe for everyone
•Lifting weights will burn lots of fat
–Only aerobic exercise burns fat. More muscle will increase
metabolism, but not burn fat
•If you lift weights you will get big and giant like “The
Rock”
–Genetics primarily determine how much and what kind of
muscle a person will develop

5. WOMEN AND STRENGTH TRAINING
•Women have same kind of muscles
•Women have 1/3 less muscle fibers
•Women do not produce as much testosterone

6. TYPES OF MUSCLE FIBER
•Slow-twitch (Type I): Used for muscle endurance
type of activities
•Fast-twitch (Type II): Used for muscle strength
type of activities
•Intermediate (Type IIa): Mix between types I & II
Each person is born with a percentage of each type
of muscle.

7. SLOW TWITCH VS FAST TWITCH
•SLOW TWITCH
•Type 1
•Aerobic
•Muscular Endurance
•Moderate Weight
•12-20 reps
•30-50% of 1 rep max
•FAST TWITCH
•Type 2
•Anaerobic
•Muscular Strength
•Heavy Weight
•3-5 reps
•80+% of 1 rep max