Endurance training

Long distance running, trail running, cross-country skiing, water polo...

Characterized by high repetition and long workouts.

Adding weight over time will improve your muscular endurance and oxygen consumption, making your body more resilient. It is especially effective when you don’t have a lot of time, because your body will tire out quicker, meaning you don’t need to train as long to reach your point of fatigue. Because of the high repetition, weight bearing is great to stimulate healthy bone growth.


The most important thing to think about in this category of training is to take caution to avoid the risk of injury. We recommend starting with very low weight evenly distributed over the body and incrementally increasing SLOWLY as your body adapts to the weight. You do not want to go too heavy too quickly and risk overloading your ankles, knees, hips or back.

If you’re running, start by running on hard surfaces and see how your body reacts. Then increase with 1-2% of your body weight incrementally over the course of months. If you ever feel strains in your ankles, chins, knees, hips or lower back, rest and move down a step. With regards to bone health, prehab, joint and tendon strength, adding weight simulates running on harder surfaces in some ways. However, it does not replace the effect of loading the muscle with extra weight.