Final answer:
To train strength endurance, athletes should lift weights at 50-70% of their 1 RM and aim for 12-20 reps per set. This approach focuses on moderate weights to improve muscular endurance and increase the proportion of endurance-oriented slow-twitch muscle fibers.
Step-by-step explanation:
To train strength endurance, an athlete should generally train at a lower percentage of their one-repetition maximum (1 RM). This helps to ensure that they can perform a greater number of repetitions (reps) to improve muscular endurance. A common recommendation is to lift weights at about 50-70% of an athlete's 1 RM. When training for strength endurance, the athlete should aim for higher repetitions, typically around 12-20 reps per set.
This approach is different from maximum strength training, which typically involves lifting heavier weights at a higher percentage of 1 RM (over 75%), but for fewer reps (typically 4-6). Muscles contain different types of fibers, including slow-twitch (SO) fibers, which are more suited for endurance. Efficient endurance training can increase the proportion of these SO fibers, contributing to improved strength endurance.
Consequently, the focus on moderate weights and higher reps helps athletes improve their ability to perform movements for extended periods without fatigue, which is crucial in many sports and activities.