The type of training that best develops muscular endurance depends on the type of exercise. Generally, exercises can be classed as dynamic or static. Dynamic exercises can be divided into isotonic movements and isokinetic movements. Isotonic movements are where the joints and muscles move through their range of motion under a constant resistance, while isokinetic exercise requires a machine to keep the body moving at a constant speed regardless of the resistance applied. Static exercise is frequently described as isometric, meaning that the body holds the same position against a fixed resistance to perform exercises such as planks or wall sits.[1][2] For dynamic exercises, muscular endurance is best developed by high repetitions at submaximal resistance: for example, high reps of a squat at 50% of a 1-repetition maximum (1RM) load. For static exercises, time-based training is the best way to develop endurance: for example, long-duration wall sits.
Dynamic exercise is commonly recommended due to its similarity to everyday activities, and isotonic dynamic exercise, such as weightlifting, is the most practical option for the average person. The American College of Sports Medicine recommends isotonic resistance training at a low-to-moderate intensity, or at less than 50% of a 1RM weight, for two sets of 15–25 repetitions performed 2–3 times per week to improve muscular endurance.[3]