Things You Can Do to Improve Your Stamina: Our Guide

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If you’re a physically active person, you might have wished for unlimited strength and energy to do just about anything without getting tired. If you’re not, you might have wanted to have at least some of these to survive the day. What you wish for is called stamina. 

Stamina in a Nutshell

Stamina is defined as the ability to sustain a prolonged physical or mental effort. Simply put, stamina is your ability to push through even when you’re already tired or in pain of doing a stressful activity.

For sure, anyone would like to have improved stamina.  Fortunately, you can do things to improve this, and you’ll learn about it in this article. Here are the things you do to improve your stamina: 

1. Challenge Yourself

The primary key to improving your stamina is by challenging yourself. It’s the first thing you must do because you need to change your current level. You can’t improve your stamina if you stick with something you’re used to. You must change something and add some challenge so that you can gauge your capacity. For example, if you’re used to running 10 kilometers, you must add some challenge and change it to 15 kilometers. Small changes like this can significantly improve your stamina. 

2. Take Long Walks

Long walks will be the perfect first step for beginners. If you take long walks, you’re allowing your body to keep moving for a long period. When your body is constantly moving, you’re building your endurance. Long walks also provide a stamina-boosting effect, so if you want to improve your stamina, try going for a long walk for at least 30 to 60 minutes a day. 

3. Try High-Volume Weightlifting

Weightlifting is an advanced exercise that provides numerous benefits. It can improve your posture, gain bone density, boost metabolism, maintain weight loss, and most importantly, improve endurance. However, you must consider the volume when weightlifting because volume is the number one factor in achieving total fitness. Volume simply means the total load you will lift per session. Once you continue aiming for high volume, you will significantly improve your stamina. 

4. Do Isometric Exercises

If you’re not familiar with the term, isometric exercises are the activities that make your muscles contract. When doing isometric exercises, you are not moving; you are just exerting force while in place. Some examples of isometric exercises include planks, wall-sits, low squats, isometric push-ups, and static lunge. Isometric exercises are an excellent addition to improve your endurance because you are teaching your muscles to sustain a position under stress for an extended period. 

5. Lessen Rest Time During Workouts

If you are doing high-intensity workouts, reducing your rest time will help improve your endurance. According to studies, you can increase your physical performance and body composition by decreasing your rest intervals between workouts. However, even if your goal is to improve your endurance, resting between sets is still necessary to fuel your muscles. 


Having excellent stamina is beneficial in so many ways. Aside from gaining strength and energy, you can also improve your overall lifestyle and fitness. Hopefully, you can achieve the strength and energy you desire after doing these things that can improve your stamina. These things will be your gateway to staying focused and feeling energized to do mental and physical tasks throughout the day. 

If you want more fitness tips, you can have them here at The Skinny! We provide a free online newsletter providing readers with health and wellness news and tips. Keep reading our posts and subscribe to our newsletter today! 

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