Training at what percentage of 1RM is most effective for muscular endurance?

Training for muscular endurance is most effective when using a load that allows for higher repetitions over time, facilitating the development of muscular stamina. The range of 55% to 65% of one-repetition maximum (1RM) strikes an ideal balance, allowing individuals to perform a sufficient number of repetitions—typically between 12 to 20—while still providing an adequate stimulus to promote adaptations in muscle endurance.

This range is light enough to enable multiple repeated efforts, whereas lower percentages may not challenge the muscles sufficiently to elicit improvements. Conversely, the higher percentages (75% to 85% of 1RM) typically lead to a focus on strength and power rather than endurance, as they are associated with lower repetitions and longer rest periods. Thus, training within the 55% to 65% range effectively supports the goal of enhancing muscular endurance through sustained muscle contraction and increased time under tension, which are essential for developing endurance capabilities in strength training.