Muscular endurance refers to a muscle’s ability to work repeatedly for an external period of time. Endurance is needed for tasks that do not pose much of resistance challenge but require repetitive movements for example, the repeated brush strokes required when painting a ceiling or a wall, the arm movements involved when polishing a car and the leg power used when climbing long flights of stairs, actually all require muscular endurance. The ability to maintain a good posture throughout the day, whether sitting, standing or on the move, is also dependent upon muscle endurance.

In order to build endurance, you need to do exercises that require the muscles not only to overcome moderate resistance but also to continue doing so for an extended period of time. In other words, while strength training involves heavier weights but fewer repetitions, preferably continued over 20 minutes. Before you start regular strength and endurance exercises, it might help to gauge your current level by doing the abdominal curl test (explained below) so that you can pinpoint and make a note of your improvements. Your abdominal muscles help you to maintain your posture during various physical activities and thus are good indicators of overall muscular fitness.

Abdominal Crunch Test And Abdominal Muscle Strength Rating Chart

The abdominal curl (or crunch) test is a good way to help you determine as how strong you are and also it determines your current level of muscular ability. As far as doing an abdominal curl is concerned, lie on your back with your shoulder resting on floor and your arms by your sides. After that lift your shoulders and head off the floor so that hands slide forwards towards your knees and then carefully lower your head and shoulders back to floor. Keep in mind that you have to breathe out as you curl up and breathe in as you come down. Do as many as you can in 1 minute and then compare the results with the standards given below.

In Women:

Age           Very Fit           Fit             Average          Unfit

40-50 35+ 31-35 24-30 Less Than 23

51-60 30+ 26-30 20-25 Less Than 19

60+ 25+ 21-25 15-20 Less Than 14

In Men:

Age                             Very Fit                   Fit                   Average          Unfit

40-50              39+                 35-39              29-34              Less Than 28

50-60              34+                 30-34             24-29              Less Than 23

60+                  29+                 25-29              19-24              Less Than 18