How to Build Strength & Endurance

Pavel Tsatsouline is one of the world’s top authorities on building strength, endurance, and flexibility. We discussed a topic that I believe isn’t covered enough: how to get strong without necessarily adding muscle size. Many people don’t want to be much bigger, but most everybody wants endurance. It’s possible to train for both simultaneously. It also turns out that training for strength with low repetitions (two to five reps) is safer than training with high repetitions—if done correctly. That’s because higher repetitions fatigue the stabilizing muscles. Still, there’s a proper way to train heavy, and Pavel explains it. Hypertrophy training, or training for muscle size, is far more draining to the systemic nervous system than most people realize. So if you struggle with post-workout fatigue or experience brain fog later in the day, you might try training with heavier weights and lower repetitions for a while, focusing on strength instead. We also discussed the longevity benefits of training for strength and endurance. And for those who want to add muscle size, Pavel explains shorter workouts that can be used to augment a strength program while minimizing inroads to recovery. Additionally, we covered how to build flexibility, all with minimal time investment. Pavel is a true expert and a no-frills instructor. There’s something for everyone in this episode—it definitely applies to both women and men.