Sunday Lift — Intention Over Attendance: The Why Behind Strength Muscular Endurance

Last week, my daughter Kate said something that really stuck with me. I asked her, “How was the workout today?” She said, “I’m sore, but the workout was great. I really focused on working each muscle on every set — feeling the muscle, making it really work.” (shocked the hell out of me)

That right there captures what training with intention truly means. It’s not about just showing up and checking the boxes. It’s about being present — connecting with your body, your movement, and your effort. When you train this way, every rep has purpose, and that purpose compounds into progress. But not every day calls for that kind of focus or intensity. There are days when your goal is simply to move, breathe, and decompress.

Tara reminded me of that last week as well. She had one of those long, draining workdays — the kind that leaves your energy low and your mind scattered full of negative words. But instead of skipping, she showed up. She told us, “I just need to move, be here, and clear my head.” That’s a perfect example of listening to your body, taking into account your mental state and using movement as therapy. She wasn’t chasing numbers or personal records — she was chasing balance.

Those days matter just as much as the high-intensity ones. In fact, those mental reset days often become the bridge to your next breakthrough. Sometimes the lighter workout, the easy pace, or the decision to just show up is exactly what you need to get ready for that next lift, next progression, or next phase.

I’ve felt this firsthand. After dealing with a back issue (also last week), I got it aligned and started modifying workout movements. I was told to take it easy, but I wasn't told to stop. Because setbacks don’t mean a full stop — they mean adjust, modify, and keep moving forward.

And that’s the essence of what this Strength Endurance phase is all about.

🏋️‍♂️ The Intention Behind Strength Endurance

These workouts aren’t about how heavy you lift — they’re about how long you can stay strong. They’re designed to build muscular endurance, composure, and consistency under fatigue. This isn’t the phase to grind through sloppy reps or take endless micro-breaks. The goal is sustained effort — to move with rhythm, tension, and control while keeping your form locked in and your mind steady.

Strength Endurance Day 1 - 40 reps

🔹 Workout 1 – Kettlebell Flow

Kettlebell Swings, Goblet Squats, Push Presses, and Rows build coordination, rhythm, and breathing control. Intention: Flow through your movements. Don’t rush. Keep transitions tight, and focus on how your body feels through each rep.

Strength Endurance Day 2 - 40 reps

🔹 Workout 2 – Bodyweight Muscular Endurance

Push-Ups, Squats, Rows, Crunches, and Glute Bridges teach you to control your body and your heart rate. Intention: Keep a sustainable pace. Breathe deeply, and aim for smooth reps. This one’s for your heart, lungs, and mental engine.

Strength Endurance Day 3 - 40 reps

🔹 Workout 3 – Barbell Power Endurance

Push Press, Front Squat, Row, Bench Press, Shrug, and Romanian Deadlift — all at moderate loads, with minimal rest. Intention: Maintain good form as the burn sets in. The goal is control, not max effort. Stay calm, stay strong, and stay moving.

💡 The Bigger Picture

Every member has their “Kate” days — the dialed-in, focused sessions where every rep counts. And every member has their “Tara” days — the ones where you just need to move, reconnect, and reset.

Both matter. Both build strength. Both are progress.

The key is knowing what you need when you walk through those doors — and giving that version of yourself your best. So this week, as you step into the Strength Endurance phase, remember:

👉 Don’t chase the load — chase the feeling.

👉 Don’t count the reps — make the reps count.

👉 Don’t judge the day — just show up and move with purpose.

Because every rep, every reset, and every bit of intention adds up.

The Bald Guys