Man improving his endurance levels

How To Improve Endurance and Level Up Your Workouts

10 min read


10 Apr 2024

Grab your cheat sheet

  1. Endurance vs. stamina: What’s the difference?
  2. Warm up properly
  3. Incremental progression
  4. Stamina-boosting drills
  5. Get in the right mindset
  6. Fuel your body
  7. Take endurance-boosting supplements
  8. Reach new levels

Are you tired of feeling exhausted and drained after a tough gym session?

Do you wish you could push yourself further and reach the next level with your workouts?

Or has your progress stalled completely and you just can’t get out of a plateau?

If any of this rings true for you, then it could well be worth focusing on your stamina, not just your strength.

It doesn’t matter if you're a complete beginner, an experienced athlete, or anywhere in between – tapping into your inner stamina and boosting your endurance is the key to smashing your goals, pushing through intense workouts, and reaching your full fitness potential.

You don't want to settle for mediocre workouts and meager results. You want to crush your workouts and make epic gains!

You want to be able to train for longer, work faster, and lift with more intensity. You don't want to let fatigue hold you back from reaching your full potential anymore.

It's time to unlock your inner power and discover the true limits of your body – and we’ll show you how to get it done.

So get ready to transform your workouts, take your fitness to new heights, and unleash your inner stamina. Let's get started!

Endurance vs. stamina: What’s the difference?

Before we get into the hows of boosting endurance, let’s quickly look at what it actually is.

You might have noticed that we’ve used endurance and stamina pretty much interchangeably so far. 

And the truth is that, although most people think that they do the same thing, they actually have distinct meanings.

Physical endurance

Physical endurance refers to your body’s ability to stay physically active over a period of time.

It’s your capacity to perform low to moderate-intensity activity for a prolonged duration without getting tired or fatigued.

We typically associate endurance with cardio and aerobic exercise like long-distance running, cycling, or swimming, where the goal is to maintain a steady pace or effort over extended periods. But endurance also keeps you going while you’re strength training in the gym with lighter weights for large numbers of reps or sets.

Physical stamina

On the other hand, physical stamina encompasses both the physical and mental aspects of endurance.

Stamina refers to your overall capacity to sustain physical and mental effort or to continue performing at a high level of intensity despite fatigue.

So it’s not just how you endure the physical side of exercise; it’s also about your mental resilience, willpower, and ability to push through challenging moments during a workout or physical activity.

Stamina is often associated with vigorous-intensity activity or sports that require bursts of explosive energy, such as sprinting or lifting weights.

In short, stamina refers to your ability to sustain physical or mental effort and push through fatigue, whereas endurance refers specifically to the physical side of stamina and your body's capabilities in performing those sustained, low to moderate-intensity exercises.

So that’s what endurance and stamina are all about, now let’s take a look at some ways to make improvements in these areas to step up your performances and results in the gym.

1. Warm up properly

Couple stretching before workout

If your muscles aren’t fully ready for what’s to come, then they won’t be able to work at full capacity.

So, a proper warm-up is essential to properly prepare your body for vigorous activity and to reduce your risk of injury.

Dynamic warm-up exercises are particularly effective for activating your muscles and increasing blood flow.

Here are a few examples to get you started:

  • High knee marches
  • Leg swings
  • Arm circles
  • Hip circles
  • Walking lunges

All of these exercises target major muscle groups and help activate your body's energy systems.

A few sets of dynamic warm-up exercises and stretches, before you start your workout, can help enhance your endurance and optimize your performance.

2. Incremental progression

Just like you use progressive overload to develop strength and enhance muscle mass, you need to make incremental progress for stamina and endurance, too.

Slowly increasing the intensity and duration of your workouts allows your body to adapt and improve over time.

To improve endurance, try to progressively challenge your body by:

  • Gradually increase your workout duration or cardio distance.
  • Upping the difficulty of physical activity by adding more resistance or incorporating high-intensity intervals.
  • Focusing on improving one aspect at a time, such as aerobic exercise capacity or muscular endurance.

Just make sure you listen to your body as you start to step things up. Pushing too hard and overexerting your muscles can lead to injury, so avoid trying to do too much too fast.

3. Stamina-boosting drills

To further enhance your endurance, you should focus on first building a solid base of muscle strength and stamina.

Regular strength-training exercises and muscle-strengthening activities that target multiple muscle groups will help you develop a strong core, lower body, and upper body to improve your overall endurance, prevent muscle imbalances, and allow you to sustain high-intensity workouts for longer periods.

Aim for more repetitions with lower weights to focus on muscular endurance rather than pure strength.

Adding bodyweight exercises like squats, lunges, planks, and push-ups into your routine can also help you develop that well-rounded fitness foundation.

Cardiovascular exercise plays a key role in endurance training too. Running, cycling, swimming, rowing, and jumping rope all elevate your heart rate, increase lung capacity, and improve your cardiorespiratory fitness.

The key is to choose activities that you enjoy and can sustain for longer durations. Start with a manageable and moderate-intensity aerobic activity and gradually increase the duration and difficulty of your workouts over time.

Man running

You could also start doing specific drills that target your stamina and endurance levels to enhance your aerobic capacity, such as:

  • Interval training: Alternate between high-intensity intervals and active recovery periods.
  • Hill sprints: Find a steep incline and sprint uphill, then recover with brisk walking or jogging downhill.
  • Circuit training: Combine different exercises that target various muscle groups with minimal rest between sets.
  • Tabata workouts: Perform exercises at maximum effort for 20 seconds, followed by 10 seconds of rest, alternating between exercises.

Adding these drills into your regular exercise routine will challenge your body in different ways, boost aerobic and anaerobic fitness levels, and stimulate improvements in endurance.

Rest up

Along with all of this intense resistance training you’ll be doing, let’s give a quick mention to rest and recovery.

Pushing your body to its limits without giving it time to recover can lead to burnout, decreased performance, and increased risk of injuries. Whereas, adequate rest allows your muscles to repair and rebuild, leading to increased strength, muscle mass, and endurance over time.

So make sure to incorporate rest days into your training schedule, where you engage in lighter activities or focus on active recovery, such as stretching or yoga.

Improving your sleep quality should also be a priority, as it plays a vital role in muscle recovery and your overall well-being. Aim for 7-9 hours of uninterrupted sleep each night to optimize those endurance gains.

4. Get in the right mindset

Although endurance is mainly focused on the physical side of fitness, it’s always worth working on that mental stamina side of things too.

Setting clear targets and achievable goals can provide the direction and motivation you need for your endurance training.

Start by assessing your current endurance levels and determining what you want to achieve. Perhaps you want to run a marathon, complete a long-distance cycling event, or simply be able to run for 30 minutes without stopping.

Whatever your goals are, make sure they are realistic and measurable. Break them down into smaller milestones that you can work towards, and celebrate each achievement along the way. By setting goals, you can create a roadmap to guide your training and highlight your progress.

Set goals

Finding ways to stay motivated throughout your journey is also key. You could give yourself rewards for reaching certain milestones, find an accountability partner to train with, or take part in physical fitness challenges or events. Surrounding yourself with a supportive community that shares your goals can also provide plenty of encouragement along the way.

From a mental health point of view, positive self-talk and visualization techniques are effective strategies for maintaining your motivation and keeping you feeling good as you push through challenging moments.

These techniques can prove vital when you’re trying to enhance athletic performance and improve endurance. It’s only by harnessing the power of your mind as well as your body that you can unleash your full potential.

5. Fuel your body

Along with regular exercise, the other side of the fitness coin is nutrition.

The foods you eat power not just your day but fuel your workouts and affect your endurance too.

Woman drinking a protein shake

Getting the right nutrients into your body before exercising can provide the sustained energy expenditure you need for optimal performance:

  • Consume a balanced meal that contains carbohydrates, lean protein, and healthy fats at least 2-3 hours before your workout.
  • If you're short on time, opt for a light snack that combines complex carbs and a source of protein, like a banana with almond butter or Greek yogurt with a sprinkle of granola.
  • Listen to your body and how it responds to certain foods and their timings. Experiment to find what works best for you.

Staying properly hydrated is also vital for endurance levels, as dehydration can lead to decreased performance, fatigue, and muscle cramps.

Aim to drink water consistently throughout the day and increase your intake during exercise. Sports drinks that contain electrolytes can also replenish salts lost through sweat, which will keep you going for longer and lead to more intense workouts.

6. Take endurance-boosting supplements

Another way to ensure your body is taking on nutrients that support your endurance goals is through supplements. Creatine and pre-workouts are the top two for taking your workouts to the next level.


Creatine supplementation provides multiple fitness and health benefits, and increases exercise endurance in several ways:

Increased ATP production

Creatine plays a crucial role in the production of adenosine triphosphate (ATP), which is the primary energy source for muscular contractions during exercise.

Supplementing with creatine increases the concentration of creatine phosphate in your muscles, which leads to improved ATP production and availability. This can help delay fatigue and help you sustain high-intensity exercise for longer durations.

Enhanced anaerobic capacity

Creatine has been shown to increase anaerobic capacity, which can get you performing high-intensity exercise with greater power and efficiency. This is particularly beneficial for exercises that require short bursts of intense effort, like sprinting or weightlifting.

Increased muscular strength

Regular creatine consumption can also lead to increased muscular strength, which indirectly contributes to improved endurance. Stronger muscles will help you maintain proper form and enhance your exertion during workouts, as well as reduce fatigue and lead to lower risk of injury during prolonged exercise sessions.

Accelerated muscle recovery

Creatine can also aid muscle recovery by reducing inflammation and oxidative stress, which can result in faster recovery between bouts of exercise. Improved recovery means you’ll be able to train more frequently and consistently and ultimately enhance your endurance over time.

Get your creatine here to enhance your endurance and pump up your performance levels!

Pre-workout supplements

Pre-workouts typically contain a combination of ingredients that can enhance physical workouts in multiple ways:

Increased energy and focus

Ingredients like caffeine, taurine, and tyrosine can all improve energy levels, mental focus, and alertness. This is particularly beneficial if you struggle with motivation or find you often need an extra boost to start your workouts.

Improved endurance

Effective pre-workout supplements also contain beta-alanine, which can reduce fatigue and increase muscular endurance. This can be a big help when you want to perform high-intensity workouts for longer durations without experiencing muscle exhaustion.

Muscle pump and vasodilation

Good pre-workout supplements also contain nitric oxide boosters, such as arginine or citrulline, which can increase blood flow to muscles and promote a "muscle pump" effect. This can lead to more efficient oxygen and nutrient delivery, which results in turn to improved performance and recovery.

Get your pre-workout here for explosive energy and supercharged stamina.

Reach new levels

Woman building her endurance

Unleashing your inner stamina and boosting your endurance requires dedication, consistency, and perseverance.

By incorporating effective warm-up exercises, gradually progressing your workouts, diversifying your training routine with stamina-boosting drills, and allowing for proper rest and recovery you’ll be well on your way to bigger, better, and more explosive workouts.

Likewise, cultivating the right mindset, prioritizing nutrition and hydration, and fueling your body with the best creatine and pre-workout supplements will help you elevate your workouts and complete the endurance puzzle.

Just remember that progress takes time, so it's important to set realistic goals and celebrate every step forward. Embrace the process of regular physical activity, stay committed, and enjoy the transformative journey to increased endurance and stamina.

By incorporating these tips into your fitness routine, you'll be able to increase your endurance, push through plateaus, and keep achieving new personal bests.

Now, let’s go!