Which Comes First- Strength or Endurance?

When starting a weight training program, strength is usually the main physical quality being strived for.  However, in the initial stages of weight training, it may be more beneficial to first develop an endurance base before undergoing a training program specifically for strength.

Keep in mind that for greater maximal strength, you must workout progressively. This means having gradually increasing higher intensity workouts. This in turn can bring about a greater chance of injury, severe fatigue and soreness if you are not prepared for this work. This is why being on an endurance program that also produces gains in strength, is most productive in the initial stages. It lays the foundation for you to do the most effective strength training.

To start a most productive strength training program you should begin with 15-20 maximum repetitions (RM), after an accustomization phase which starts with only a few reps and gradually builds up to 15-20 RM.  The duration of the customization phase will vary depending upon the athlete. It typically takes 3 to 4 workouts or about one week.

In the 15-20 RM routine you develop mainly muscular endurance, which is needed to develop the capillary base needed for greater blood circulation.  This allows you to bring in more nutrients and to remove the waste products as you move into more intense training for greater strength. Depending upon the exercises that you use you can also develop local muscular endurance that will directly enhance your sports performance.

In the 15-20 RM routine, as you approach the last few repetitions that are possible, the tension is as great as it is when using heavy weights for few repetitions.  Thus, the latter repetitions in the 15-20 range develop mainly strength, while the early repetitions (first 10 or so) are for muscular endurance.  As a result, you develop a combination of both strength and muscular endurance.

After being on such a program for 6-12 weeks, you should be ready to begin more intense training. Keep in mind, however, that with the 15-20 RM routine,  you are constantly increasing the resistance.  This, in turn, decreases the number of repetitions, which you must then build up again before adding more resistance.  Because it is progressive in nature, you are continuously developing greater amounts of endurance and strength as you move along in this program.

For more information on beginning strength training programs, read Biomechanics and Kinesiology of the Exercise, Body Shaping or Explosive Running.