Stamina, according to Albert Matheny, RD, CSCS, is “very activity specific”. This means that excelling in one area doesn’t guarantee similar performance in another. A long-distance runner, for instance, may not be naturally adept at high-intensity interval training (HIIT) workouts because each discipline uses different forms of power and energy systems.
Moreover, stamina is also “task dependent,” as explained by Gentilcore. The work capacity needed for running a marathon differs significantly from performing a specific number of squats every minute for a set period. To understand and improve your stamina, identifying the specific activity or sport you want to excel in is crucial.
To gauge and subsequently enhance your stamina, Gentilcore suggests a practical approach using a farmer’s walk. This exercise involves walking while holding weights in each hand. For men, he recommends weights between 22 to 27 kilograms (approximately 49-60 pounds) in each hand, and for women, weights between 11 to 16 kilograms (approximately 24-35 pounds) in each hand. The goal is to walk for as long as possible until grip fails or fatigue sets in.
“We record that time,” Gentilcore explains. “Then, we focus on strength training for several weeks, incorporating more loaded carries. Upon reassessment, almost always, individuals improve their time, indicating enhanced stamina.” This method provides a tangible way to measure progress and the impact of targeted training.
Matheny adds that even simple bodyweight exercises can be used to assess stamina. Performing push-ups until failure, for example, can be an indicator of your current level of muscular endurance.
For a more technical and precise assessment, Dove suggests a VO2 max test, if accessible through a healthcare professional with the necessary equipment. This test is regarded as the gold standard for evaluating endurance and stamina. During the test, the individual wears a face mask, allowing the professional to measure the volume and gas concentrations of inhaled and exhaled air, as detailed by the University of Virginia School of Medicine.
The individual then exercises on a treadmill or bike, with the intensity gradually increasing until they reach their maximum effort. The result of the VO2 max test indicates the maximum amount of oxygen the body can utilize during intense exercise, providing a clear measure of stamina and cardiovascular fitness.
In summary, understanding “What Is Stamina” requires recognizing its activity-specific and task-dependent nature. Whether through practical exercises like the farmer’s walk or technical assessments like the VO2 max test, measuring and improving stamina is possible with targeted training and consistent effort.
