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Tip #3: More Reps for Endurance. Strength and endurance can be developed by performing the highest number of repetitions of an exercise using a weight that represents approximately 40 percent to 65 percent of your maximum weight threshold.
When you stress the same muscles again, the process is repeated, and the muscles gradually become stronger. A resistance-training program to increase muscle fitness can include: Basic muscle-conditioning exercises such as push-ups, leg lifts, and other familiar exercises. Resistance training with surgical tubing or stretchable bands. Weight training with free weights (dumbbells) or weight-training equipment. See an illustration of muscle-strengthening exercises using weights.