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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.
Aim to reach your maximum physical capability by lunging as low as you possibly can and jumping as high as you possibly can as quickly as you possibly can. Do 5 reps or less for a set since you are exerting so much effort. 2. Opt for muscle endurance sets if your goal is to increase stamina and cardio. Your goal for muscle endurance is to execute a full rep properly but to get it done as quickly as possible without worrying too much about reaching your full capability with each rep. For endurance sets, aim to do 20 reps or more. For faster results, increase the number of sets/times per week you do this exercise.