Any tips on switching from strength to endurance with lifiting weights?

[dullard]

After several years of lifting mostly for strength, I'm switching over to endurance goals. My reasons are twofold. (1) I think endurance is far more important to me in real life. (2) I can not safely lift any heavier weights at home since as it is my heaviest individual dumbbell weighs as much as my wife who spots me. Going to a gym is out of the picture for now.

My main two wants are to look good and to be able to have better endurance in various activities.

When I was lifting for strength, I kept increasing the number of reps until I could exceed 12 reps with the top weight, then the next time I lifted, I'd increase the top weight to the next level. I always aimed for 6-12 reps with that top weight.

Should I continue with my top weight and just keep increasing the number of reps (from 12 to 13 to 14, etc)? Or should I drop to a lower weight and start right away with dozens of reps?

I also tend to lift three times a week with each day I'm doing 2/3rds of a complete routine. So by the end of the week I've done each muscle group twice. Should I adjust that routine for an endurance goal?

 

[Pr0d1gy]

Speed is the key for endurance lifting, you want to limit your time between sets to under 30 seconds. Higher reps are a given, drop your weight by about 10-20% and do sets of 20-25 reps. If you do all these things you should see a slight improvement to your endurance right away, and a significant boost when you do things like move your furniture or other endurance strength based activities.

 

[brikis98]

After several years of lifting mostly for strength, I'm switching over to endurance goals. My reasons are twofold. (1) I think endurance is far more important to me in real life.

What kind of endurance are you talking about? Anaerobic (muscular) endurance or aerobic (cardiovascular) endurance? And why do you think this is more useful in real life? Take some time and read through What is Fitness? for more info.

(2) I can not safely lift any heavier weights at home since as it is my heaviest individual dumbbell weighs as much as my wife who spots me. Going to a gym is out of the picture for now.

Why is the gym out of the picture? What kind of weight training are you doing now that you can't go heavier? The only lift you need a spotter for is bench press. How about getting barbells + power rack?

When I was lifting for strength, I kept increasing the number of reps until I could exceed 12 reps with the top weight, then the next time I lifted, I'd increase the top weight to the next level. I always aimed for 6-12 reps with that top weight.

Just an FYI: 6-12 reps is not a great choice for strength development. Check out this chart for the effect different rep ranges have and note how 1-5 reps is the ideal range for strength.

Should I continue with my top weight and just keep increasing the number of reps (from 12 to 13 to 14, etc)? Or should I drop to a lower weight and start right away with dozens of reps?

If your goal is anaerobic endurance, looking at the chart above, doing sets of 20+ reps (with a corresponding decrease in weight used) should be your goal. If aerobic endurance is what you are going for, then solely doing high rep training will NOT achieve your goals. Instead, I highly recommend you look into Crossfit, which is a routine that seeks to develop "general physical preparedness" (GPP). This includes building strength, power, endurance, stamina, agility, etc. The workouts are constantly varied, mixing olympic lifting, running, rowing, gymnastics, climbing, high rep work, low rep work, etc. Read through What is Crossfit?, Start Here and the FAQ for more info. If your goals are oriented towards longer duration endurance events - such as marathon running or triathlons - you can also look into a version of Crossfit specifically biased for that known as Crossfit Endurance.

I also tend to lift three times a week with each day I'm doing 2/3rds of a complete routine. So by the end of the week I've done each muscle group twice. Should I adjust that routine for an endurance goal?

Again, this depends on exactly what kind of endurance you are interested in. Having said that, what does your routine look like exactly? What exercises? How many sets & reps?

 

[dullard]

What kind of endurance are you talking about? Anaerobic (muscular) endurance or aerobic (cardiovascular) endurance? And why do you think this is more useful in real life?
...
Again, this depends on exactly what kind of endurance you are interested in. Having said that, what does your routine look like exactly? What exercises? How many sets & reps?

My routine is based on realism. For some reason, I cannot stomach gyms. I've tried four completely different gyms seriously and entered a few others on occasion. In all cases I get queasy within minutes of entering the room (even if I haven't started working out yet). I know of no other gyms that I'll use. So gyms are out of the picture.

Also, since my main goal in life is to be happy and that includes keeping the wife happy, expensive or bulky equipment at home is out of the picture as well. I can and do have the capability for using dumbbells, several forms of aerobic exercises, and for non-equipment based workouts. Everything else is out of the picture until I can somehow overcome the gym sickness or become a millionaire with a dedicated room for exercise at home. I'm working on the latter, but that'll take a bit of time.

A typical week looks like this: One evening dancing (aerobic fast swings and fast latin is common but also foxtrots and waltzes), 10 to 20 miles brisk walking (I walk for fun and to/from work), and two days of each of the following: squats, bicep curls, tricep presses, crunches with weights, wrist curls (solely to balance out the look of my arms), calf raises, bench presses (although I'm switching to wide pushups due to a shoulder that randomly collapses with weights falling towards my body), and one of several forms of deltoid lifts. If I'm feeling up to it I'll add in the occasional minor lift (such as something for the rotator cuff or other neglected muscles in the lifts above). On some occasional weeks I like to add in ice skating or biking for fun, not so much for the exercise.

I've reached the strength goals (and thus looks) that I wanted from the weights. I may be off a bit with the number of reps, but if I try weights where I can only do 1-5, I can tell my form is WAY off. I'd rather do 6-12 reps correct than 1-5 where I'm really fudging my way through. Typically I do one set of 6-12 due to time constraints. But when I do have the time I'll do one set of 6-12 lower weights and a second set of 6-12 of the heavier weights.

My main physical problems are in the fact that I can't do things that I'd like to do. Those things always tend to be in the form of endurance. Even if I had infinite strength, I still would never be able to keep my arms up properly by the end of the night while dancing (since strength is the wrong goal in that case). The best way to describe it is to put your arms straight out to your sides (like if you formed a letter 't') and then lift your left forearm up 90°. Now hold that position for 3 hours. That is where I fail and the strength training doesn't help. I need the endurance to hold that position effortlessly for hours (with dance partners tugging down on occassion).

Or for another endurance example, I went ice skating last weekend. I'm not very good, but it was fun. After 15 minutes I wasn't even winded but my quads were toast. I just am not training properly to stand in a partially squatted position for hours on end.

So, I'd like to stop doing so much focus on strength and focus the same lifts in ways that will help endurance. Endurance defined as holding one position for hours. But, I don't want to lose my looks, so strength is still of some importance.

Note: Performance for sports is meaningless to me since I don't do sports. I don't want aerobic endurance to run marathons. I want to look strong (not like a marathoner). But I need more endurance than I have.

 

[brikis98]

My routine is based on realism. For some reason, I cannot stomach gyms. I've tried four completely different gyms seriously and entered a few others on occasion. In all cases I get queasy within minutes of entering the room (even if I haven't started working out yet). I know of no other gyms that I'll use. So gyms are out of the picture.

Weird. Gyms make you queasy? What kind of gyms? A basketball court? A weight room? A room with cardio machines? A home gym? Is this just a mental/psychological issue? Are you allergic to something?

Also, since my main goal in life is to be happy and that includes keeping the wife happy, expensive or bulky equipment at home is out of the picture as well.

For the record, all you need is the space for a power rack, which isn't that big (it's just a metal cage). You could even get away with a squat rack, which is even smaller. If you already have a spot where you workout - especially in a basement or garage - you probably have enough room already...

I may be off a bit with the number of reps, but if I try weights where I can only do 1-5, I can tell my form is WAY off. I'd rather do 6-12 reps correct than 1-5 where I'm really fudging my way through.

If you can't do 1-5 reps with proper form, you reduce the weight until you can, and then work your way back up. As long as you increase the weight gradually, form breakdown should be a pretty rare occurrence, especially if you aren't working to failure (eg, going for a new 1RM all the time). In fact, due to general fatigue, I often see sloppier form on high rep workouts than low rep workouts.

My main physical problems are in the fact that I can't do things that I'd like to do. Those things always tend to be in the form of endurance. Even if I had infinite strength, I still would never be able to keep my arms up properly by the end of the night while dancing (since strength is the wrong goal in that case). The best way to describe it is to put your arms straight out to your sides (like if you formed a letter 't') and then lift your left forearm up 90°. Now hold that position for 3 hours. That is where I fail and the strength training doesn't help. I need the endurance to hold that position effortlessly for hours (with dance partners tugging down on occassion).

Keeping a body part in a fixed position is technically isometric strength. This is the kind of stuff gymnasts specialize at. Although high rep movements will help you, you'll also want to include things like l-sits, levers, handstands, planches, etc. Most of these require minimal equipment (a set of olympic rings, for example, is an AWESOME investment and take up no space when you take them down) and build tons of strength, muscular endurance, balance, coordination, etc. You can check out Gymnastics Bodies for a decent routine to follow.

Or for another endurance example, I went ice skating last weekend. I'm not very good, but it was fun. After 15 minutes I wasn't even winded but my quads were toast. I just am not training properly to stand in a partially squatted position for hours on end.

Just like running & biking, endurance for ice skating consists of both anaerobic and aerobic endurance. All the routines I've mentioned before - Crossfit, Crossfit, Gymnastics - would be far more effective ways to improve your ice skating fitness than just doing high rep dumbbell workouts.

Note: Performance for sports is meaningless to me since I don't do sports. I don't want aerobic endurance to run marathons. I want to look strong (not like a marathoner). But I need more endurance than I have.

Whether or not you want to call them "sports", dancing, ice skating, and biking all require athleticism & fitness.

 

[SociallyChallenged]

The way you improve your endurance at certain skills - do them more frequently. Dancing requires its own set of very select movements. These can result in local muscle fatigue (as well as cardiovascular fatigue if you don't work on that as well). The problem with what you're saying is that you want to be able to dance for three hours with your arms in the same position. That's not physiologically possible. You need to take breaks, rehydrate, eat some food for energy, and give your body some rest every so often during the night. Go talk to somebody who is a professional dancer. There is absolutely no way they could dance for hours and hours. Local fatigue is the determining factor there. However, you CAN get better at it. Just do it more. Your body will adapt accordingly.

Brikis, I understand you differentiating strength and endurance, but it seems dullard truly does want to train endurance and aesthetics rather than overall functional strength. We shall let his goals be his own... even though we'd like to make him stronger

 

[brikis98]

The way you improve your endurance at certain skills - do them more frequently. Dancing requires its own set of very select movements. These can result in local muscle fatigue (as well as cardiovascular fatigue if you don't work on that as well). The problem with what you're saying is that you want to be able to dance for three hours with your arms in the same position. That's not physiologically possible. You need to take breaks, rehydrate, eat some food for energy, and give your body some rest every so often during the night. Go talk to somebody who is a professional dancer. There is absolutely no way they could dance for hours and hours. Local fatigue is the determining factor there. However, you CAN get better at it. Just do it more. Your body will adapt accordingly.

Brikis, I understand you differentiating strength and endurance, but it seems dullard truly does want to train endurance and aesthetics rather than overall functional strength. We shall let his goals be his own... even though we'd like to make him stronger

I think the routines I suggested would improve his endurance - and more specifically, his performance at dancing, ice skating, etc - more than just high rep dumbbell work. As an added bonus, he'd improve his strength, speed, etc as well... But it's not like I'm recommending SS to him and ignoring endurance completely

Having said that, I do agree with your point that doing more dancing will improve his fitness for dancing. I just assumed he worked on that enough as is, but if not, he'd probably see the biggest gains for his specific tasks by working on them specifically.

 

[SociallyChallenged]

I think the routines I suggested would improve his endurance - and more specifically, his performance at dancing, ice skating, etc - more than just high rep dumbbell work. As an added bonus, he'd improve his strength, speed, etc as well... But it's not like I'm recommending SS to him and ignoring endurance completely

Having said that, I do agree with your point that doing more dancing will improve his fitness for dancing. I just assumed he worked on that enough as is, but if not, he'd probably see the biggest gains for his specific tasks by working on them specifically.

I agree (I just skimmed over the post previously). It's easier to tell someone to dance more than to do something completely unrelated in hopes of improving their dancing. It's all a matter of willingness