Exercise and Wellbeing: Stamina
In the context of physical fitness and health, few qualities are as universally valuable as stamina. It can be described as the ability to sustain physical or mental effort over extended periods. It is the core of both exercise performance and overall wellbeing. It influences athletic achievement, the capacity to conduct daily tasks and the ability to maintain energy.
This article will explore the concept of stamina in detail, focusing on its relevance to exercise and wellbeing. It will address what stamina is and why it is essential.
Stamina
Stamina is often used interchangeably with endurance, though subtle distinctions exist. Endurance typically refers to the ability to perform a specific activity, such as running or cycling, for an extended period. Stamina encompasses a broader concept as it includes cardiovascular endurance, muscular endurance, and the mental resilience required to continue in the face of fatigue.
There are different types of stamina that together, underpin the body’s capacity for sustained exercise and overall resilience.
Cardiovascular stamina relates to the efficiency of the heart, lungs, and circulatory system in delivering oxygenated blood to working muscles. This type of stamina is critical for sustained aerobic activity such as jogging, swimming, or cycling.
Muscular stamina is the ability of specific muscle groups to repeatedly contract or maintain force over time. It underpins activities ranging from high-repetition resistance training to holding a yoga posture.
Mental stamina is the psychological capacity to remain focused, motivated, and resilient in the face of fatigue or discomfort. Mental stamina often determines whether an individual completes a demanding workout or training session. Developing stamina requires an understanding of the physiological systems that support sustained effort energy. The body generates energy through. Stamina plays a vital role in both structured exercise and daily functioning.
There are three principal pathways:
ATP-PC system (phosphagen system): This system immediate energy for high-intensity, short-duration activities such as sprinting or weightlifting. It fatigues within seconds.
Anaerobic glycolysis: Produces energy without oxygen for efforts lasting up to two minutes. While effective for short bursts, it accumulates lactate, contributing to fatigue.
The Aerobic system relies on oxygen to generate energy more slowly but efficiently. It enables prolonged activity lasting minutes to hours and is the foundation of stamina. Training that is designed to increase stamina improves the efficiency of the aerobic system and enhances the body’s ability to tolerate lactate and recover between higher-intensity efforts. Aerobic exercise is the cornerstone of stamina. Activities such as walking, jogging, swimming, and cycling train the heart and lungs to deliver oxygen efficiently. Guidelines recommend at least 150 minutes of moderate-intensity aerobic activity per week, gradually increasing duration and intensity to build stamina.
One key measure of cardiovascular stamina is VO₂ max, or maximal oxygen uptake. A higher VO₂ max reflects greater aerobic capacity and correlates strongly with endurance performance. Aerobic training and interval exercise are proven methods of increasing VO₂ max. High-Intensity Interval Training (HIT) combines short bursts of intense activity with recovery periods. Research demonstrates that HIIT can significantly increase VO₂ max and improve both aerobic and anaerobic stamina. For example, alternating 30 seconds of sprinting with 90 seconds of walking for several cycles challenges both energy systems.
Muscles are composed of two principal fibre types. Muscle Fiber endurance training primarily strengthens Type I fibres, while interval and resistance training help Type II fibres improve their fatigue resistance.
Type I (slow-twitch fibres): Fatigue-resistant fibres adapted for endurance and sustained activity.
Type II (fast-twitch fibres): Designed for power and speed but more prone to fatigue.
Muscular stamina can be improved through resistance training using lighter weights and higher repetitions, or through bodyweight exercises such as planks, squats, and push-ups. Training the muscles to resist fatigue enhances performance in both strength-based and endurance type exercise.
Stamina is the foundation of athletic achievement across disciplines. Runners, cyclists, swimmers, and team-sport athletes all rely on cardiovascular stamina to sustain performance. Likewise, strength-based athletes benefit from muscular stamina to complete multiple repetitions or rounds of training. Without adequate stamina, performance deteriorates, recovery slows, and progress stalls. Improving stamina through regular exercise is associated with a reduced risk of cardiovascular disease, hypertension, obesity, and type 2 diabetes. Enhanced cardiovascular function, better circulation, and improved lung capacity contribute directly to long-term health and longevity. For individuals outside the athletic sphere, stamina ensures the ability to conduct daily tasks with less fatigue. Climbing stairs, carrying groceries, or engaging in recreational activities becomes easier when stamina is well developed. Stamina improves when the body is consistently challenged. This requires gradual increases in intensity, duration, or volume this is known as progressive overload. If you incorporate a variety of activities, such as hill running, cross-training, or circuit workouts, it can help to prevent stagnation and may help to maintain motivation. Stamina plays a vital role in both structured exercise and daily functioning.
Developing stamina requires a structured and integrated approach. Stamina represents the ability to sustain physical and mental effort, encompassing cardiovascular endurance, muscular endurance, and psychological resilience. It is a determinant of exercise performance, overall health, and quality of life. Through structured aerobic training, interval work, resistance exercise, proper recovery, nutrition, and mental conditioning, stamina can be systematically developed. Lifestyle behaviour can make a significant contribution in building stamina. Good Sleep, Stress management and Consistency are vital components for developing stamina.
Recovery is essential for the development of stamina. Adequate rest, sleep, and active recovery activities such as stretching allow the body to adapt and develop strength. Overtraining without sufficient recovery undermines stamina and increases the risk of injury.
Eating properly is important for developing stamina. Carbohydrates provide readily available energy and protein that supports muscle repair. Healthy fats offer sustained fuel. Hydration is equally important, mild dehydration can impair endurance performance.
Mental stamina can be enhanced through mindfulness, visualization, and positive self-talk. At Balance provides these experiences in our vision board workshops. These practices improve focus, manage discomfort, and maintain motivation during demanding exercise.
Stamina is not only physical. Maintaining effort during exercise also builds mental resilience. This resilience translates into improved focus, stress tolerance, and self-confidence, which can benefit overall wellbeing. In later life, stamina supports independence by maintaining mobility, reducing the risk of falls, and supporting recovery from illness or injury. It directly contributes to the quality of life in older adulthood. Stamina is not only an athletic asset but also a foundation for wellbeing cultivating it is an investment in both present performance and future health.
Tips for building Stamina.
You can also invest in a personal trainer with At Balance Uk who will collaborate with you on improving areas of your life that you need support with developing and the lifestyle aspects you need to strengthen your stamina. You could also collaborate with a personal trainer at a gym who could help to help you to get started with the physical aspects to strengthening your stamina or help you to keep you moving toward your goals. The choice is yours.
Below are some exercises to get you started.
Beginner
Three sessions of 20–30 minutes of brisk walking or light cycling weekly.
Two sessions of basic bodyweight resistance exercises
At least one day of rest or light activity
Intermediate
Two sessions of 40–60 minutes of aerobic activity at moderate intensity
One session of interval training (e.g., 6 × 1-minute sprints with recovery)
Two resistance-training sessions focusing on higher repetitions.
Structured rest and active recovery days
Advanced
Two long-duration aerobic sessions (60–90 minutes)
Two resistance or circuit-training sessions for muscular endurance
One full recovery day.
Sources
- Healthline. How to Increase Stamina. Available at: https://www.healthline.com/health/fitness-exercise/how-to-increase-stamina
- Verywell Health. How to Increase Stamina and Get More Energy. Available at: https://www.verywellhealth.com/how-to-increase-stamina-8619673
- ASICS UK. Nine Ideas for How to Increase Running Stamina. Available at: https://www.asics.com/gb/en-gb/running-advice/building-stamina-when-running/