Nine Workout Routines to Help You Build Endurance - Fit Dad Chris

Nine Workout Routines to Help You Build Endurance

When it comes to working out, endurance is considered to be one of the main fitness goals. It is an integral part of the overall exercise equation. It is the ability to exert effort and remain active for a long period of time during training. It entails being able to resist, withstand, recover from, and have immunity to fatigue or trauma.

The question is, is endurance one of the areas of your fitness concerns that you hope to address? If so, here are nine workout routines for you to build up your endurance:


Barbell Front Squat

The barbell front squat is a multi-joint exercise that strengthens your legs and core, thus building your endurance. It requires two important things: the proper use of the barbell and a good squat position. You need to stand behind a barbell with your feet outstretched. Carry the barbell by loading the weight on the front of your body instead of your back. With the bar resting on your front delts, squat as low as you can while maintaining tension throughout your legs, putting your weight on your heels.


Air Squat

An air squat is an effective exercise for both the beginner and the advanced athlete. It uses just your body weight to tone and strengthen the muscles of your buttocks, thigh muscles, hamstrings, and quadriceps. To perform an air squat, stand with your feet shoulder-width apart while your palms are pressed on your chest. Squat as low as you can pushing your hips back and keeping your chest high. You can adjust the width of your legs to hit different parts of your muscles.



The pushup is a basic calisthenics exercise perfect for building both the upper body and core strength. You start in a high plank position. Then, bend your elbows close to your torso and lower your body until your chest is about an inch over the floor. Then, press yourself back up.


Floor Press with PVC Pipe

The floor press with a PVC pipe keeps your shoulders strong and healthy. To do this, roll over onto your back with your feet flat on the floor. Reach for a PVC pipe with an overhand grip. Press the bar straight up over your torso and lower the bar down.


Barbell Push Press

The barbell push press is a dynamic compound exercise that increases strength and power in both the upper and lower body. Stand with your feet at shoulder-width distance. Grab a barbell with an overhand grip and hold it at shoulder height. Keep your elbows up high and your upper arms parallel to the ground. Bend your knees slightly and drop down while keeping your torso upright. Drive the barbell overhead and stand up tall. Then, slowly lower the barbell back to your shoulders.


Tuck Up

The tuck up is a bodyweight exercise that targets core flexion. Do this by contracting your knees up toward your torso as you perform a situp, crunching forward and bringing your arms straight toward your ankles.


Hollow Hold

The hollow hold is a core training staple for many types of athletes, most prominently gymnasts. You do this by pressing your lower back into the ground, firing your core muscles, and lifting your arms and legs off the floor. Draw your belly button in toward your spine throughout the movement.


Knee to Chest

The knees-to-chest stretch is good for more than low back muscle release. You do this by lying on your back with your knees bent and your feet flat on the floor and by bringing one knee to your chest, keeping the other foot flat on the floor. Alternate each side while keeping your core taut.



The deadlift covers everything from stance to grip. This important lift is one of the best for building total-body strength, size, and athleticism. You start with your feet standing behind the barbell. Bend down and grab the bar. Keep your core tight as you pull the bar off the ground and push your hips underneath you, squeezing your glutes to stand up tall. We help with fitness for men over 40, get in touch & look at our other posts for more tips. 



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Jack of all trades... master of none! Father of 3 awesome boys, husband to 1 amazing wife! Obstacle racer, procrastinator, computer nerd, trying not to follow the herd!

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