Research
Mixed
Local muscular endurance is best developed with low-load, high-repetition training (15+ reps), although moderate loads can also be effective, particularly for the lower body.
If your main goal is muscular endurance (e.g., for sports or high-rep activities), use lighter weights (below 60% 1RM) and perform 15 or more repetitions. Moderate loads (8-12 reps) are also effective. Heavy loads are less efficient for this specific goal but still provide some benefit.
ModerateSupportsMEDIUM confidence
Local muscular endurance... is purported to be best developed at the rightward aspect of the repetition continuum, corresponding to 15+ repetitions... Results showed that absolute muscular endurance increased by 41% and 39%... in the low- and medium-load groups, respectively, while the high-load group realized a 28% gain
Why this rating
Based on older studies and some meta-analyses, but with conflicting results regarding upper vs. lower body.
Source
Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum
Brad J. Schöenfeld et al. · Sports · 2021
DOI 10.3390/sports9020032
narrative_reviewCited 303×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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