A. As the song goes, "you can't have one without the other"; endurance and strength training go hand in hand. The difference is the route you choose to get you there or, in other words, training style.
- For endurance lifting: You can start with light weights (3 -10 lbs), increased repetitions (15-20), and a brief rest between sets (30-50 seconds, maximum).
- For strength lifting: You might try heavier weights (80% of max. on certain lifts), decreased number of repetitions (1-6) and a recovery time of 3 - 5 minutes between sets.
As you increase endurance you are also making gains in strength, and as you are increasing your strength, you are making gains in endurance...they compliment each other.