Ways to Test Muscular Endurance: 2 Easy Methods You Can Use at Home

What Is Muscular Endurance?

Simply put, muscular endurance refers to the level of your ability to repeatedly contract or use your muscles (specifically against weight or resistance that is less than your one rep max.) Or, in layman’s terms, your muscular endurance is indicated by the amount of time you’re able to use your muscles consistently.

Why Do You Need To Test Your Muscular Endurance?

Why worry about muscular endurance?

Having a healthy muscular endurance level offers many health benefits. Aside from the obvious perks of looking and feeling better, good muscular endurance can increase metabolism and reduce fatigue. Plus, it improves posture and can help prevent back injuries.

Ways to Test Muscular Endurance at Home

There are many ways to test muscular endurance, and when you’re working with a personal trainer or other fitness professional, one will generally be prescribed for you. However, if you are going it alone, these simple, at home methods might come in handy.

The Push-Up Test

The push-up test is used to determine the muscular endurance of the upper body, including arms, chest and shoulder muscles.

After properly warming up, lie on your stomach with your arms shoulder-width apart and palms flat on the floor, fingers pointing forward. Keep your back straight and place your toes on the floor. Lift your body until your arms are straight, then lower yourself slowly until your elbows reach about a 90 degree angle. Repeat for one minute. The more push-ups you can complete in a minute, the higher your upper body’s muscular endurance level.

The Sit-Up Test

The sit-up test is used to determine the endurance of the body’s core, including the hip flexors and abdominals.

After your warm up, lie flat on your back with your feet on the floor and knees at a 90 degree angle. Cross your arms over your chest or hands behind your head. Without using your arms for support and while keeping your body aligned, raise your back off the floor and bring your body to the sitting position. Repeat for one minute. The more sit-ups you can do in a minute, the higher your core’s muscular endurance level.

Want more ways to test muscular endurance at home? Check out this free ebook.