How To Increase Stamina
Most people focus on either strength, endurance, or speed when they are at the gym. But the most under-appreciated fitness factor can combine multiple components of fitness into one, and that is stamina.
Stamina is the underlying factor for improving and increasing your performance in strength-building and cardiovascular pursuits.
If you are interested in learning more about stamina and how to increase it, then keep on reading below!
What Is Stamina?
Stamina is the ability to sustain prolonged physical or mental effort. Which, in simpler terms means having good stamina will allow you to do the following:
- Run faster for longer
- Lift heavier for more reps
- Ability to take longer, more strenuous hikes
- Can better push through perceived pain, fatigue, and discomfort
- Can help you perform daily activities with higher energy levels
Basically, the better your stamina, the better you will become at pretty much everything, mentally and physically.
How To Improve Your Stamina
The main goal here is to challenge yourself, you can't improve your fitness in any capacity if you continue doing the same workout at the same intensity over and over.
You can help to improve your stamina if you change something, such as frequency, volume, intensity, distance, speed, weight, or rest intervals. For example, if you usually squat with barbells and can complete 10 reps at 100 lbs, then you should try doing 12 reps at 100 lbs or 10 reps at 105 lbs - catch my drift?
Creating minor adjustments can lead to significant improvements over time. Below we have listed some easy tweaks you can make to enhance and improve your stamina!
Try Swapping Out Cycling For Rowing
If you are a fan of biking or cycling, then you might want to consider adding rowing to your workout routine.
Research has shown that rowing is a much more effective workout than cycling, this is due to the fact that rowing recruits more muscle groups, more intensely. Rowing also improves cardio capacity more than cycling does.
Try Decreasing Rest Intervals During Workouts
Another great way to improve your stamina is allowing yourself less rest time (it is important to note this suggestion does not apply to lift heavy weights, as you should allow yourself 3-5 minutes rest between sets for optimal strength gains).
Research has shown that by decreasing rest intervals while performing moderate to high-intensity workouts, you can increase your physical performance and body composition. Shortening your rest interval will force you to perform more work, in less time. Which can support improvements in stamina.
Try Listening to Music While Working Out
It is common knowledge that a good song can pump you up for your workout session, as listening to music brings people joy and energy - this remains true during exercise. Listening to upbeat music during your gym session can boost your performance in a number of ways, from distracting you from the strain of your workout to reducing your perception of fatigue. It can also make your workout feel easier and more fun!
Try Drinking Caffeine Before Working Out
If you are looking for a quick way to improve your stamina, try consuming a bit of caffeine before your workout can definitely help. There have been studies that have shown caffeine is an excellent pre-workout supplement as it can increase your mood, energy, and physical capacities.
However, this effect tends to be more significant in men rather than women, and you should be careful not to become dependent on caffeine.
Always Remember to Rest and Recover
Always make sure that you schedule recovery days into your workout routine. Contrary to popular belief, the act of exercising is not what actually improves your fitness, rather it is the repair and rebuilds phase that does.
Rest and recovery days are so important to improve over time, and if you perform an intense workout every single day, your body does not get the chance to recover, therefore never having the opportunity to repair your muscles.
To Sum It Up
Although stamina is not a factor that many consider when committing to fitness goals, it is an essential component of fitness as it boosts your performance, strength, endurance, and speed training.
