How to Build Stamina: 3 Top Tips

How to Build Stamina: 3 Top Tips

Fitness is about setting goals, kicking your own butt to achieve them, and then setting higher. Whether you’re hoping to build muscle, run a marathon, or simply prove to yourself what you’re made of, proving your worth takes equal parts patience, strength, and courage, even if it’s just to yourself.

But when you feel like your ambition is hitting a wall, you’re probably wondering how to build up the stamina and keep going.

Well, as always, we have your back. Here are three tips to increase stamina and push yourself as far as you can in the gym.

#1 Consistency Breeds Champion

The best advice anyone can give you on how to build stamina comes from MLB legend Hank Aaron, who once said, “Consistency is everything. You have to be able to do things over and over again.”

Of course, Hank was talking about baseball, but his wise words are just as relevant to your endurance journey. Pushing yourself in your workouts means showing up for each one with unwavering determination, dedication and commitment.

Inevitably there will be days when all you need to do is lace up for your long run or go Fitness class At times it feels like a workout in itself. But if you’re exhausted from your micro-workout, lethargic from lack of sleep, or just not in the mood, you owe it to yourself to keep up your energy levels and follow through.

When you do, you don’t only Have the satisfaction of keeping your words to yourself. The fact is, the more consistently you engage in stamina training, the more you’ll get out of exercise. And consistency can help increase stamina for the following benefits:1

  • Consistency helps you develop an exercise habit faster than intermittent exercise
  • It keeps your muscles loose, light and ready for performance
  • It trains the body to adapt to new challenges and overcome them

If you need help finding How to Stay Motivated to WorkoutWe have the guide for you.

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#2 Build on rest days

As you push past your old physical limits and set your sights on new ones, it’s important to remember that consistency isn’t about hitting the gym six days a week or running eight miles every morning before the sun rises. You also need to be consistent in giving yourself time out of your workout routine. Once you learn how to create a workout routine for yourself, it’s important that you remember to include rest and recovery time.

If this sounds like a contradiction to our first tip, it’s not. It is true that building stamina requires you to constantly overcome it. But make time for rest and recovery in Breakthrough, you may have a better shot at avoiding the type of burnout that tempts you to skip a workout here and there.

What’s more, building in “rest days” is actually better for your body. Every workout causes microscopic damage to your muscles (at least, if you’re working out correctly).2 And in the process of healing themselves, your muscles gain strength and mass.

Finally, rest days aren’t just an integral aspect of strength building; They’re also a key to keeping your workout routine safe and productive. Rest days are beneficial because they help:3

  • Improve your next workout
  • Reduce your risk of injury
  • Relieves muscle fatigue

#3 Fuel up with energy-boosting foods

A well-rounded, balanced diet that leans toward strong proteins, energizing whole grains, and a colorful array of fruits and vegetables is non-negotiable if you want to build stamina.4

The food you eat should give you a high enough energy level to get through your workout And Release enough nutrients to help your muscles, bones and joints recover. means to know What to eat before a workout and later.

Tips for a meal plan that builds good stamina:5

  • Hugs for breakfast – Sleep may be relaxing for you, but it’s a lot of work for your body. In the morning, be sure to rev it up with a healthy breakfast that includes nutritious foods and beverages such as juice, fresh fruit, whole grains, and low-fat dairy.
  • Be smart about snacks – Snacking throughout the day is okay, especially if those snacks fill your tank for your stamina training. That means ditching the candy bar for a granola bar, protein bar, fresh fruit smoothie or peanuts.
  • Enjoy a post workout treat – It is a good idea to enjoy a meal within two hours of a workout session, ideally one that is rich in carbohydrates and protein.

And of course, don’t forget to drink plenty of water and other fluids to stay hydrated. Take extra care to drink a healthy amount of water while you’re working out, and hydrate right before and after your session so dehydration doesn’t sap your stamina.

Push yourself further with Choose Fitness

A final insight on how to build stamina is to join a gym where you feel encouraged to pursue all of your physical fitness goals. For more and more people, that’s the gym Choose Fitness.

At Chuz, we’re proving that fatigue and burnout are no match for the support that comes from a gym with friendly, talented trainers, an innovative Ichuz Apps to keep you motivated, and fellow fitness freaks who check their egos at the door.

Ready to choose a different type of gym? Just search for “choose”. gym near meFor a convenient location, then say hi. We’ll be here when you do.

Reviewed by:

Ani is Vice President of Fitness at Chuz Fitness and oversees the Group Fitness and Team Training departments. He had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives in San Diego, CA with her husband and son and loves hot yoga, snowboarding and all things wellness.


  1. National Institute for Fitness and Sport. In training, consistency is the key to your fitness goals.
  2. UC Health. Rest and recovery are important to an athlete’s physiological and psychological well-being.
  3. Healthline. Are rest days important for exercise?
  4. US Department of Health and Human Services.
  5. Mayo Clinic. Eating and exercising: 5 tips to maximize your workout.

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