How to Build Stamina

a woman weight training

a woman weight training Does going up a flight of stairs leave you heaving and breathless? Do you avoid walking too much because of how it leaves you winded and spent? If yes, then you have a lack of stamina and need to build it up!

Stamina is your body’s ability to keep you moving for a long time, even when you start feeling tired or a little uncomfortable. It’s the combo of energy and strength that is necessary for every kind of physical activity, from a walk on the stairs to an intense workout.

There are many ways you can build your stamina. Here's how enrolling in virtual personal training can help you build stamina.

Exercise Consistently

When you’re feeling tired and low, you probably think about lying down instead of exercising. However, it is exercising that improves and builds your stamina.

A 2017 study found that tired participants observed increased energy levels after six weeks of exercise intervention along with better work ability, concentration, sleep, and cognition.

Yoga and Meditation

Yoga and meditation are great ways of handling stress and increasing stamina.

A study in 2016 observed 27 medical students who attended yoga and meditation classes for six weeks. The result? Improved stress levels, a better sense of well-being, less fatigue, and higher endurance.

a woman practicing yoga

A Balanced Diet

To sustain your stamina, you need to eat a healthy diet. You should have whole foods like fruits, vegetables, proteins, and healthy fats while limiting your sugar intake and use of processed foods.

Also, do take your carbs. They’re an important part of a healthy diet, especially when it comes to working out. Eating carbohydrates just before exercising can increase your energy levels and improve performance.

Have Caffeine

Caffeine doesn’t just make you less sleepy, it also improves exercise performance and builds stamina.

A study found that eating carbs and caffeine can improve your performance by 9 percent compared to just drinking water.


Research shows that rather than doing longer workouts, short intense bursts of HIIT can be more effective. It increases your performance, and endurance, and can be twice as effective as just cycling or running.

Achieve Your Fitness Goals with Knew You’s Virtual Personal Training Today

Achieve a mind-body-soul connection with Knew You today. We offer transformative online fitness programs so you can increase stamina, stretch your body’s limitations, and foster a positive relationship with yourself.

We provide one -on -one personal training with an ace-certified personal trainer and various subscriptions that include a 1-month transformation plan, a  6-month body transformation plan, and a 1-year body transformation plan.

Contact us today to sign up!