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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.
Endurance training is essential for a variety of endurance sports. A notable example is distance running events (800 meters upwards to marathon and ultra-marathon) with the required degree of endurance training increasing with race distance. Two other popular examples are cycling (particularly road cycling) and competitive swimming.