Muscle Endurance Training With Weights: Is it Useful?

The general hierarchy of sets and repetitions for specific purposes in weight training guidelines goes something like this:

1. Low number of repetitions (2-6) with heavy weights for pure strength development, and some muscle building.
2. Medium number of repetitions (8-12) with medium heavy weights for muscle building, and some strength development.
3. Low to medium number of repetitions executed at high velocity for power development.
4. High number of repetitions (15-25) with light weights for muscle endurance.

Now let's look at number 4 for a moment. Muscle endurance is the ability of a muscle to endure continual movement without failure, or at least fatigue. The purpose of this is to allow the muscle to perform repetitively over an extended period, which is required in most sports. To do this the muscle needs to be transformed so that the aerobic energy system is enhanced, which requires copious amounts of oxygen and the appropriate muscle fibers to take advantage of that oxygen supply.

So what's the use of 20 repetitions, which takes about one minute? From my perspective, absolutely nothing! It is trivial in the process required to develop muscle endurance. It won't be entirely wasted of course because this repetition program will build a little strength and possibly a small amount of muscle and a modest amount of aerobic fitness. But if you want to build endurance you should work the target muscles within your sport or activity on the rink, field, court, track or pool for at least 20 minutes and, preferably, longer.

Forget the 3 sets of 20 reps with light weights in the gym. You will be more productive doing heavier reps and adding some running, swimming or your favorite sport to your program. Or else do 20 sets of 20 reps. Now you're talkin'.