Stamina measures how long a person can perform at their peak or aerobic or anaerobic threshold before becoming exhausted. There are two main types of stamina: physical and mental. Physical stamina refers to the body’s ability to perform, while mental stamina is the mind’s ability to perform. Many athletes identify their optimal heart rate and how long they can perform at this rate to measure physical stamina. 

Stamina is closely related to endurance, or the maximum amount of time or distance that an athlete can perform a task. However, endurance focuses on duration rather than effort.
The key in training for stamina is a principle called “progressive overload,” or the practice of increasing the exercise’s difficulty over time. Since it’s all about difficulty, you can use nearly any exercise to train for stamina, including:

1. __Cardiovascular exercises__: High-effort cardio exercises are a great way to train stamina. They allow you to track your [heart rate](https://www.masterclass.com/articles/how-to-calculate-target-heart-rate) or speed and how long you can perform at a particular rate. The most common approach for cardio-based stamina training is high-intensity interval training. [HIIT training](https://www.masterclass.com/articles/hiit-workout-guide) involves alternating between short periods of intense workout and short periods of rest. Cardio workouts for stamina training include [jogging](https://www.masterclass.com/articles/benefits-of-jogging-explained), sprinting, street cycling, and mountain biking.  
2. __Mindfulness training__: To increase your mental stamina, some personal trainers recommend [mindfulness](https://www.masterclass.com/articles/mindfulness-exercises) training or [meditation](https://www.masterclass.com/articles/jon-kabat-zinns-meditation-guide). These practices can help you feel more in tune with your body, emotions, stress and energy levels, and personal fears. As a result, you may push yourself even further in a given workout routine and maintain a sense of well-being amid significant mental effort.
3. __Weightlifting__: Weightlifting is a type of strength training that uses weights like dumbbells, [barbells](https://www.masterclass.com/articles/barbell-exercises), and [kettlebells](https://www.masterclass.com/articles/kettlebell-exercises) to increase resistance and build muscle. Weightlifting is a great way to train stamina because it allows you to increase the weight and perform more reps with each motion. Popular weightlifting exercises include weighted lunges, squats, and [bench presses](https://www.masterclass.com/articles/bench-press-exercise-guide).
There is one category of exercises to avoid for stamina training: bodyweight exercises. [Bodyweight workout](https://www.masterclass.com/articles/bodyweight-workout)s are activities (like [push-ups](https://www.masterclass.com/articles/push-ups-guide), pull-ups, or [sit-ups](https://www.masterclass.com/articles/sit-up-guide)) in which you use only the weight of your body as resistance rather than added weights like dumbbells.

Since bodyweight exercises rely solely on your body’s weight, they aren’t often many ways to increase their difficulty other than duration. These exercises are more suitable for training endurance rather than stamina (which focuses on effort).
Here’s a step-by-step guide for improving your stamina:

1. __Fuel your body__: Stamina training is a high-energy activity, which means that it’s important your body is ready for it. Before starting any exercise, check in with your body and ensure you’re not feeling hungry, thirsty, or stiff. You may want to eat a high-protein or carbohydrate-rich snack, drink some water or a drink with electrolytes, or go on a brief walk to get your blood pumping before you get started.
2. __Choose the exercise__: Stamina training is a type of targeted training—meaning you should choose the right exercise for your fitness goals. For instance, if you want to increase the length of time you can sustain an eight-minute mile, it might not be productive to spend all of your stamina-training time increasing how much weight you can bench. Instead, choose an exercise that will directly work toward your goal—like running. 
3. __Measure your performance__: To track your stamina’s progress, you’ll first need to identify your baseline. Perform the activity until you get fatigued, and then check in with your body: How fast is your heart beating? How long did it take (or how many reps could you do) before you had to take a break?
4. __Rest__: After your exercise routine, take a rest day. Stamina training is a long-term training program, and you can’t increase your stamina all in one day—you need recovery time to help your body recharge from strenuous physical activity. 
5. __Increase the difficulty__: After your rest time, increase the difficulty when you’re ready to exercise again. Stamina training goes hand-in-hand with the principle of progressive overload, or the practice of increasing an exercise’s difficulty over time. Regardless of the exercise you’re doing, increase the difficulty the next time around. If you’re [weight training](https://www.masterclass.com/articles/what-is-weight-training), that likely means increasing the weight; if you’re running, that may mean increasing your speed. Perform this more difficult routine until you’re exhausted. 
6. __Remeasure your performance__: Once you’ve finished the more difficult routine, check in with your body again, monitoring variables like your heart rate, weight, or reps. You may find yourself able to sustain the difficulty for a longer period, or the newer difficulty may reduce the amount of time you can sustain the performance. Don’t feel discouraged—stamina training is a long-term path, so it may take days or even weeks to see results. 
7. __Continue your routine and monitor__: Stamina-building takes time, and the key is consistency and monitoring. Ideally, as you regularly increase the difficulty of your routine, you’ll find that your body can adjust to the small changes—making previous routines easier to perform for longer amounts of time. Suppose you find yourself plateauing (or struggling to increase stamina or difficulty any further). In that case, it may be time to take a break and supplement your routine with another form of exercise or mindfulness training.
If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program. You may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and immediately stop if you note pain or discomfort.

Incorporate proper warm-ups, rest, and nutrition into your exercise program to see continual progress and build body strength. Your results will ultimately be based on your ability to recover adequately from your workouts. Rest for twenty-four to forty-eight hours before training the same muscle groups to allow sufficient recovery.
Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.
Whether you’re a beginner or a seasoned athlete, stamina training is a key part of a serious workout routine. Learn how to build stamina, along with exercises to help with your training.

Whether you’re a beginner or a seasoned athlete, stamina training is a key part of a serious workout routine. Learn how to build stamina, along with exercises to help with your training.

How to Build Stamina: 3 Exercises That Can Improve Stamina

Stamina measures how long a person can perform at their peak or aerobic or anaerobic threshold before becoming exhausted. There are two main types of stamina: physical and mental. Physical stamina refers to the body’s ability to perform, while mental stamina is the mind’s ability to perform. Many athletes identify their optimal heart rate and how long they can perform at this rate to measure physical stamina. Stamina is closely related to endurance, or the maximum amount of time or distance that an athlete can perform a task. However, endurance focuses on duration rather than effort.

What Is Stamina?

The key in training for stamina is a principle called “progressive overload,” or the practice of increasing the exercise’s difficulty over time. Since it’s all about difficulty, you can use nearly any exercise to train for stamina, including:<ol class="mc-m-4"><li class="mc-my-4"> 1. Cardiovascular exercises: High-effort cardio exercises are a great way to train stamina. They allow you to track your <a href='https://www.masterclass.com/articles/how-to-calculate-target-heart-rate' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/how-to-calculate-target-heart-rate","linkCopy":"heart rate","category":null}'>heart rate</a> or speed and how long you can perform at a particular rate. The most common approach for cardio-based stamina training is high-intensity interval training. <a href='https://www.masterclass.com/articles/hiit-workout-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/hiit-workout-guide","linkCopy":"HIIT training","category":null}'>HIIT training</a> involves alternating between short periods of intense workout and short periods of rest. Cardio workouts for stamina training include <a href='https://www.masterclass.com/articles/benefits-of-jogging-explained' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/benefits-of-jogging-explained","linkCopy":"jogging","category":null}'>jogging</a>, sprinting, street cycling, and mountain biking. </li><li class="mc-my-4"> 2. Mindfulness training: To increase your mental stamina, some personal trainers recommend <a href='https://www.masterclass.com/articles/mindfulness-exercises' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/mindfulness-exercises","linkCopy":"mindfulness","category":null}'>mindfulness</a> training or <a href='https://www.masterclass.com/articles/jon-kabat-zinns-meditation-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/jon-kabat-zinns-meditation-guide","linkCopy":"meditation","category":null}'>meditation</a>. These practices can help you feel more in tune with your body, emotions, stress and energy levels, and personal fears. As a result, you may push yourself even further in a given workout routine and maintain a sense of well-being amid significant mental effort. </li><li class="mc-my-4"> 3. Weightlifting: Weightlifting is a type of strength training that uses weights like dumbbells, <a href='https://www.masterclass.com/articles/barbell-exercises' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/barbell-exercises","linkCopy":"barbells","category":null}'>barbells</a>, and <a href='https://www.masterclass.com/articles/kettlebell-exercises' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/kettlebell-exercises","linkCopy":"kettlebells","category":null}'>kettlebells</a> to increase resistance and build muscle. Weightlifting is a great way to train stamina because it allows you to increase the weight and perform more reps with each motion. Popular weightlifting exercises include weighted lunges, squats, and <a href='https://www.masterclass.com/articles/bench-press-exercise-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/bench-press-exercise-guide","linkCopy":"bench presses","category":null}'>bench presses</a>. </li></ol>

3 Exercises That Improve Stamina

There is one category of exercises to avoid for stamina training: bodyweight exercises. <a href='https://www.masterclass.com/articles/bodyweight-workout' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/bodyweight-workout","linkCopy":"Bodyweight workout","category":null}'>Bodyweight workout</a>s are activities (like <a href='https://www.masterclass.com/articles/push-ups-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/push-ups-guide","linkCopy":"push-ups","category":null}'>push-ups</a>, pull-ups, or <a href='https://www.masterclass.com/articles/sit-up-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/sit-up-guide","linkCopy":"sit-ups","category":null}'>sit-ups</a>) in which you use only the weight of your body as resistance rather than added weights like dumbbells.Since bodyweight exercises rely solely on your body’s weight, they aren’t often many ways to increase their difficulty other than duration. These exercises are more suitable for training endurance rather than stamina (which focuses on effort).

Exercises to Avoid When Trying to Build Stamina

Here’s a step-by-step guide for improving your stamina:<ol class="mc-m-4"><li class="mc-my-4"> 1. Fuel your body: Stamina training is a high-energy activity, which means that it’s important your body is ready for it. Before starting any exercise, check in with your body and ensure you’re not feeling hungry, thirsty, or stiff. You may want to eat a high-protein or carbohydrate-rich snack, drink some water or a drink with electrolytes, or go on a brief walk to get your blood pumping before you get started. </li><li class="mc-my-4"> 2. Choose the exercise: Stamina training is a type of targeted training—meaning you should choose the right exercise for your fitness goals. For instance, if you want to increase the length of time you can sustain an eight-minute mile, it might not be productive to spend all of your stamina-training time increasing how much weight you can bench. Instead, choose an exercise that will directly work toward your goal—like running. </li><li class="mc-my-4"> 3. Measure your performance: To track your stamina’s progress, you’ll first need to identify your baseline. Perform the activity until you get fatigued, and then check in with your body: How fast is your heart beating? How long did it take (or how many reps could you do) before you had to take a break? </li><li class="mc-my-4"> 4. Rest: After your exercise routine, take a rest day. Stamina training is a long-term training program, and you can’t increase your stamina all in one day—you need recovery time to help your body recharge from strenuous physical activity. </li><li class="mc-my-4"> 5. Increase the difficulty: After your rest time, increase the difficulty when you’re ready to exercise again. Stamina training goes hand-in-hand with the principle of progressive overload, or the practice of increasing an exercise’s difficulty over time. Regardless of the exercise you’re doing, increase the difficulty the next time around. If you’re <a href='https://www.masterclass.com/articles/what-is-weight-training' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/what-is-weight-training","linkCopy":"weight training","category":null}'>weight training</a>, that likely means increasing the weight; if you’re running, that may mean increasing your speed. Perform this more difficult routine until you’re exhausted. </li><li class="mc-my-4"> 6. Remeasure your performance: Once you’ve finished the more difficult routine, check in with your body again, monitoring variables like your heart rate, weight, or reps. You may find yourself able to sustain the difficulty for a longer period, or the newer difficulty may reduce the amount of time you can sustain the performance. Don’t feel discouraged—stamina training is a long-term path, so it may take days or even weeks to see results. </li><li class="mc-my-4"> 7. Continue your routine and monitor: Stamina-building takes time, and the key is consistency and monitoring. Ideally, as you regularly increase the difficulty of your routine, you’ll find that your body can adjust to the small changes—making previous routines easier to perform for longer amounts of time. Suppose you find yourself plateauing (or struggling to increase stamina or difficulty any further). In that case, it may be time to take a break and supplement your routine with another form of exercise or mindfulness training. </li></ol>

How to Build Stamina

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program. You may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and immediately stop if you note pain or discomfort.Incorporate proper warm-ups, rest, and nutrition into your exercise program to see continual progress and build body strength. Your results will ultimately be based on your ability to recover adequately from your workouts. Rest for twenty-four to forty-eight hours before training the same muscle groups to allow sufficient recovery.

How to Work out Safely and Avoid Injury

Throw on some athleisure, fire up a <a href='https://www.masterclass.com' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com","linkCopy":"MasterClass Annual Membership","category":null}'>MasterClass Annual Membership</a>, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.

Want to Dive Deeper Into Your Wellness Journey?

Whether you’re a beginner or a seasoned athlete, stamina training is a key part of a serious workout routine. Learn how to build stamina, along with exercises to help with your training.

Whether you’re a beginner or a seasoned athlete, stamina training is a key part of a serious workout routine. Learn how to build stamina, along with exercises to help with your training.
