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“You don’t have the stamina.”


This is something that no one wants to be told.  From the athlete who’s not excelling, to the bedroom talk, no one ever wants to be told they don’t have the stamina for something.  We don’t want to be told this because we know stamina is about limitations and how we measure up.  But it’s more than that.  Let’s talk about what stamina is and how to boost it.

What is stamina?

According to, stamina is:

enduring strength and energy. 

In short, it’s you ability to push yourself to your max for a given amount of time.  And it’s not just physical.  There’s also mental stamina and emotional stamina.  I’m sure more types can be listed as well, but I feel like these are the major ones.

How can you boost your stamina?

We all want to improve and get better.  In order to do that, we need to boost our stamina.  Here are a few ways to do that:

1.  Interval training:  this is a great form of training if you wish to boost your stamina.  It will increase your aerobic capacity, the duration of your workouts, and up the intensity.  Look up High Intensity Interval Training with Google to get some example exercises and routines.

2.  Increase Workout Sessions:  if you typically work out for 20-30 minutes, increase that to 45 minutes.  Simply add 15 more minutes to your workout session with another set of exercises or an intense run on the treadmill.  Increasing your workout sessions will get your body use to performing at a higher intensity for longer periods of time.

3.  Lift Some Weights:  you need muscle if you want to increase your stamina.  How can you go longer and harder without the muscles to support you?  You can perform a blended routine of weight lifting and a cardio exercise to boost your stamina.  For example, perform a set of 10 dumbbell presses followed by a set of 10 burpees.

4.  Take Less Time Between Weight Lifting Sets:  if you’re not timing yourself between your weight lifting sets, then you’re probably not pushing yourself as hard as you need to.  I’ve been certain to time myself between sets for years.  If you don’t, then start today!!!  Maybe start out with 90 seconds between sets.  Over time, decrease that time down to 60 and then 30 seconds between sets.  This will surely boost your stamina.

5.  Push Hard At Least Once A Week:  plan to have one really intense workout a week.  We don’t grow unless we get out of our comfort zones.  With this in mind, push yourself really hard at least one day a week.  I push myself to run at least 2-3 miles once or twice a week.  I’m not a fan of running and I find it very uncomfortable, but I push anyway.  Throw some sprints in there too!!!

The Takeaway

Stamina is your body’s ability to push harder for longer periods of time.  If you want to be stronger and faster, you need to boost your stamina.  I’ve provided five ways to do just that, but you have to do the work.  Take some of these suggestions and incorporate them into your workouts.  They will be difficult and they will be challenging, but that’s how we grow.  Get out of your comfort zone and get uncomfortable.  If you want what others don’t have, you have to do what others won’t do.  Most people don’t like making themselves uncomfortable, therefore they don’t…and they have the stamina that reflects that.  But you’re different.  You want to be better.  Now’s the time to get started.  Go!!!

*** One important note:  You need to give yourself adequate rest days in between workout days.  Increasing intensity will put more stress on your body.  You need those rest days to recover so you can hit your workouts energized and healthy.  Plan to take at least one rest day between each workout in addition to eating a healthy diety supportive of the intensity you plan to put your body through.

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