What is the BEST repetition range to use to improve muscular endurance?

Choosing a repetition range of 20-25 is ideal for improving muscular endurance because this range emphasizes higher repetitions with lighter weights. Muscular endurance is defined as the ability of a muscle to sustain repeated contractions against resistance for an extended period.

When training for muscular endurance, the focus is often on enhancing the muscle's ability to resist fatigue. Higher repetition ranges, such as 20-25, promote adaptations that allow muscles to perform consistently over longer durations. This type of training encourages increased capillary density, improved oxygen delivery to the muscles, and better metabolic conditioning.

In this high-repetition range, you also activate slow-twitch muscle fibers, which are more efficient for endurance activities. These fibers are designed for prolonged activity, making them essential for enhancing endurance performance. As such, training in this range not only improves muscular endurance but also supports overall performance in activities that require sustained effort, like distance running or cycling.