How To Build Strength and Endurance at the Same Time

Typically, most workouts focus on endurance or strength training, but that doesn’t mean you can’t work on both at the same time. The only issue is the effectiveness of the exercises. However, there are some exercises, like SkiErg workouts and CrossFit, that incorporate both aspects to a high degree.

In this article, we’ll discuss 7 specific workouts that are a blend of both strength and endurance training and how they can fit into your fitness routine. But before we get to that, let’s quickly talk about the different effects strength- and endurance-focused exercises have on your body

The Traditional Classification of Exercises

In fitness, we usually categorise exercises into two main types: anaerobic/endurance and power/strength training. Endurance exercises are all about keeping up a steady effort for a long time, like running or cycling for an extended period. On the other hand, strength exercises involve pushing against a heavy weight for a short burst, such as lifting weights or doing bodyweight exercises like squats and push-ups.

Endurance workouts help your heart and muscles get better at handling long periods of activity. They improve your cardio health by challenging your heart to pump blood efficiently over an extended period. Additionally, endurance training increases the number of tiny blood vessels in your muscles, which helps you use oxygen more efficiently. This means you can keep going for longer without getting tired and improve your overall stamina.

Strength training, on the other hand, is all about making your muscles stronger. When you lift heavy weights, your muscles adapt to handle that load better. This process involves neuromuscular adaptations, where your brain and muscles learn to work together more efficiently, as well as increases in muscle cross-sectional area (CSA), which means your muscles grow in size. This makes you stronger and more powerful, allowing you to lift heavier weights or perform more demanding tasks with ease. 

As a side note, you may experience rapid strength gains soon after you start doing strength exercises, as during this phase your body is learning how to perform the exercises effectively. However, as your muscles grow and adapt to the training, progress may slow down, requiring adjustments to your training program to continue making improvements.

Are Endurance and Strength Training Trully Separate?

While endurance and strength training are often talked about separately, many exercises actually combine elements of both in practice. Rarely do you find exercises that are purely focused on endurance or strength; instead, most activities involve a blend of the two to some extent.

For instance, even a simple exercise like running requires a degree of lower-body muscular strength to move your body forward, while strength exercises like weightlifting still challenge your cardiovascular system to some extent. Plus, a planned blending of endurance and strength can be seen in various activities, such as circuit training, CrossFit workouts, and functional training routines. 

In these workouts, you might perform a series of strength exercises like squats, lunges, and push-ups, followed by bursts of high-intensity cardio exercises like jumping jacks or mountain climbers. The only question is to which degree these workouts incorporate both strength and endurance training. 

So, in this article, we'll delve into exercises that excel in combining both strength and endurance training, providing you with a comprehensive list of movements that challenge your body in multiple ways. Here are the exercises that effectively build both strength and endurance:

7 Exercises that Build Both Strenght and Endurance

Rowing

Rowing is a full-body workout and a highly effective exercise that engages multiple muscle groups simultaneously, including the arms, shoulders, back, core, and legs. Unlike some other cardiovascular exercises, rowing is low-impact, making it suitable for individuals of all fitness levels and ages. 

It provides an excellent cardiovascular workout while also building muscular strength and endurance. Rowing machines allow for adjustable resistance levels, allowing you to tailor the intensity of the workouts. Additionally, rowing promotes proper posture and body alignment, making it a type of functional training that translates to improved performance in daily activities.

SkiErg Workouts

SkiErg workouts involve movements that mimic cross-country skiing, engaging both the upper and lower body simultaneously. This full-body exercise targets muscles in the arms, shoulders, back, core, and legs, providing a comprehensive workout. Similar to rowing, SkiErg machines offer adjustable resistance levels, allowing you to customize the intensity. 

Unlike traditional cardio exercises like running or cycling, SkiErg workouts place minimal stress on the joints, making them suitable if you have joint issues or are still in recovery from recent injuries. Plus, SkiErg workouts challenge balance and coordination, enhancing overall athletic performance.

Circuit Training

Circuit training involves performing a series of strength exercises in quick succession with minimal rest between sets. This dynamic workout targets multiple muscle groups while keeping the heart rate elevated, providing both strength and cardiovascular benefits. Circuit training can be customised to target specific muscle groups or fitness goals, making it suitable for all fitness levels. 

It offers variety and versatility, allowing you to incorporate a wide range of exercises and equipment, from bodyweight movements to free weights and machines. Circuit training can be an excellent cardio exercise for fat loss while toning your muscles, and providing overall fitness improvement in a time-efficient manner.

Mountain Climbers

Mountain climbers are a high-intensity, dynamic exercise that targets the core, shoulders, chest, and legs while elevating the heart rate. This bodyweight exercise requires coordination and balance, making it a functional movement that translates to improved athletic performance. 

As with most workouts, mountain climbers can be modified to suit different fitness levels, with variations in speed, intensity, and duration. They promote core stability, agility, and muscular endurance, making them an excellent addition to any workout routine. They are particularly effective if you are looking to improve cardiovascular fitness and strengthen your core muscles.

Battle Ropes

Battle ropes are a versatile tool for building upper body strength, power, and endurance while simultaneously providing a cardiovascular workout. This exercise engages muscles in the arms, shoulders, back, and core, promoting muscle growth and toning. Battle ropes can be used in various ways, from waves to slams and circles, allowing for a wide range of movement patterns and intensity levels. 

They are suitable for individuals of all fitness levels and can be easily adjusted to accommodate different goals and preferences. These workouts are also incredibly effective for improving grip strength and coordination in addition to enhancing your overall functional fitness.

Boxing or Kickboxing

Boxing and kickboxing workouts are high-intensity exercises that combine cardiovascular conditioning with total body strength and endurance training. These workouts involve punching and/or kicking and defensive movements, all the while engaging muscles in the arms, shoulders, core, and potentially legs. 

Boxing and kickboxing improve cardio fitness, agility, coordination, and reflexes, making them effective for enhancing overall athletic performance. You can perform these exercises solo on a punching bag or as part of a group class with a focus on technique, speed, and power. On top of that, boxing and kickboxing also help you learn self-defence skills, adding one additional benefit.

CrossFit-Style Workouts

Finally, CrossFit-style workouts incorporate a wide range of functional movements performed at high intensity. These workouts typically include exercises such as squats, deadlifts, pull-ups, burpees, and kettlebell swings, among others. One of the features of CrossFit workouts is that they are constantly varied and scalable, making them suitable regardless of your current fitness level or abilities. 

CrossFit-style workouts promote cardiovascular endurance, muscular strength, power, speed, agility, and flexibility. Another characteristic is that they are often performed in a group setting, thus fostering camaraderie and accountability among the participants, in turn helping with staying motivated. Additionally, the emphasis on functional movements translates to improved performance in daily activities and sports. 

Want to Improve Your Strength and Endurance at Home?

We’ve listed 7 exercises that can help you build strength and endurance at the same time; some of them are usually done in a gym, but you can do many of them at home on your own. In case you want to do your workouts at home, we can help you out. At Flex Equipment, you will find a wide range of strength equipment and cardio machines, including rowing and SkiErg machines. 

You can order online or find a store near you and make the purchase in person. In any case, you can choose from multiple payment options, including buy-now-pay-later, and all of our equipment comes with a warranty. If you have any questions, feel free to contact us and we will gladly answer any questions you have.