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Have you ever felt winded after climbing a few flights of stairs or carrying groceries from the car? That has to do with your stamina. Similar to mental and physical endurance, stamina is your body’s ability to keep going without getting tired too quickly. Building stamina isn’t just for marathon runners or competitive athletes. It’s for anyone who wants to move through daily life with more energy and strength. Whether that means playing with your kids or grandkids, dancing at a wedding, or powering through a busy workday without that mid-afternoon crash, stamina is good to add to your training regimen. And here’s the best part: Improving your stamina doesn’t require hours of exercise. It’s about consistency over time and gradually challenging your body in ways that feel doable for you. Meet yourself where you’re at — even a few minutes a day can make a difference. If you’d like structured routines that fit your lifestyle, try the Start TODAY app where you’ll find guided workouts designed to help you build your stamina safely and effectively. What Is Stamina? Stamina is your body’s ability to sustain physical and/or mental effort for an extended period. It’s what allows you to keep moving, thinking and functioning without fatigue setting in too quickly. Think of stamina as your “go power,” like the Energizer Bunny. It’s a mix of cardiovascular endurance (your heart and lung capacity), muscular endurance (how long your muscles can work), and mental resilience (your drive to keep going when you get tired). Stamina Vs. Endurance: What’s the Difference? These terms are often used interchangeably, but they’re slightly different: Stamina is about how long you can perform an activity without fatigue — it’s physical and mental. Endurance focuses more on your aerobic capacity — how well your heart and lungs supply oxygen during activity for extended periods of time. In short, endurance is a component of stamina. You build your endurance to support your stamina, and stamina helps you sustain strength and energy in real life. The Benefits of Increased Stamina Improving your stamina has benefits that go far beyond the gym, including: Boosts energy levels: You’ll feel less drained by everyday tasks. Improves focus: Physical stamina often enhances mental stamina, too. Supports heart health: Helps strengthen your cardiovascular system. Enhances mood: Consistent movement releases endorphins that combat stress. Improves longevity: Keeps you active, mobile and independent for longer. How To Increase Your Stamina You can build stamina through a mix of cardio, strength training and mobility work. I encourage people to start small and make each rep intentional. Even 10 minutes counts - consistency matters more than duration. If you track your progress you will be able to see how much the small effort adds up over time. Notice when you recover in less time or can do more reps without failure, that’s your stamina improving! Alternate cardio and strength days to keep things interesting for yourself. And always listen to your body and rest when needed. Remember recovery is part of the process! Here’s how stamina training looks in a balanced routine: Cardio: 3–4 times per week This could be in the form of walking, cycling, swimming or dancing. Start with 10–20 minutes and increase the time or intensity gradually. Try doing this with intervals by alternating between 1 minute of faster movement and 2 minutes of recovery. Strength Training with Circuits: 2–3 times per week Circuit-style workouts with minimal rest help build both strength and stamina. Focus on compound movements like squats, pushups and rows. Mobility and Recovery: 2–3 times per week Incorporate stretching, foam rolling and/or yoga into your weekly routine on a regular basis. These activities improve blood flow, flexibility and muscle recovery — all essential for stamina. 6 Exercises To Increase Stamina These exercises combine both strength and cardio and can be done at home or in the gym. Perform each exercise for 30-45 seconds, rest for 15 seconds, and repeat for 2-3 rounds. Bodyweight Squats Stand tall with feet hip-width apart. Lower your hips down and back, keeping your chest up. Return to standing and repeat. Why it works: Strengthens your legs and glutes, improving lower-body stamina. Mountain Climbers Start in a plank and drive your knees toward your chest, alternating quickly. Why it works: Gets your heart rate up and builds total-body endurance. Jumping Jacks Choose your intensity: Step jacks for beginners or full jacks for more of a challenge. Why it works: Boosts your cardiovascular stamina and coordination. Plank Shoulder Taps Start in a plank. Tap one shoulder with the opposite hand, alternating sides. Keep your hips steady. Why it works: Builds core and shoulder stability while testing endurance. Reverse Lunges Step one leg back into a lunge, then return to standing. Alternate legs. Why it works: Strengthens your lower-body muscles and challenges your balance and stamina over time. The Takeaway Stamina is what helps you live your life fully, with energy, strength and resilience. The more you move, the more your body adapts, and the easier it becomes to do everything you love. Remember: A body in motion stays in motion. Start where you are, use what you have, and do what you can. Whether that’s a short walk, a few bodyweight squats, or following one of my guided workouts in the Start TODAY app, every effort adds up. You’ll be amazed at how much stronger and more capable you feel in your workouts and in your everyday life after staying consistent!
