Progression in muscular endurance training can be achieved by adding one to two repetitions per week or by increasing time duration for exercises.

“try to add a rep or two per week that's really all you have to go after so if you're up to 22 this week try to hit 23 next week or for wall sits and planks that would mean add add time time”

“The second category of exercise snack relates to muscular endurance. Muscular endurance is a very important aspect of fitness. And even though some people are already training for muscular endurance, it's something that most people are not doing enough training for. Muscular endurance is your ability say to maintain a wall set or to maintain a plank, or to do the maximum number of push-ups that you can do in one session.”