We hear the word thrown around often enough. “Man, I have no stamina”. “I’m working on my stamina”. “She’s got great stamina”. You get the drift. It’s used interchangeably too, with ‘strength’, ‘speed’, and most commonly, ‘endurance’. But what does the word really mean?

Let’s take a look.

According to Merriam Webster, there are two distinct interpretations of the term. The first is – ‘the bodily or mental capacity to sustain a prolonged stressful effort or activity.’ While this is definitely a huge aspect of stamina, it’s not quite a complete definition – you’ll see why in the next section.

The second definition is ‘the moral or emotional strength to continue with a difficult process.’ While the two aren’t necessarily mutually exclusive, we’ll be focusing on the first definition for this piece.

What is the difference between stamina and endurance?

To put it, stamina refers to the total amount of time for which a muscle or muscle group can perform at maximum capacity, while endurance refers to the total time for which a muscle group can perform a particular action.In short, stamina is about maximizing output while endurance is about maximizing time.

What is good or bad stamina, and what are its benefits?

Individuals with good stamina are able to:


• Focus on tasks for longer periods of time
• Undertake daily tasks and activities more efficiently (using less energy) – e.g. walking up stairs, jogging, cycling
• Play sports without a dip in energy levels / with less chance of injury

Conversely, poor stamina results in:


• A general lack of focus / poor concentration levels
• Feeling tired all the time
• Inability to continue long periods of physical activity 

Does genetics have anything to do with it?‍

While there isn’t much research on how genetics influences stamina per se, studies have shown that two gene variants, ACE I/D and ACTN3 R577X, have been consistently associated with endurance (ACEI/I) and power-related (ACTN3 R/R) performance, though neither can be considered predictive.



It’s possibly safe to assume that given an individual is in general good health, environmental factors and optimal training and diet have more of an influence on stamina than genes.‍

How does age affect stamina?‍

Aging leads to decreased muscle mass, especially post 40, and is associated with lower levels of stamina, endurance, and coordination. However, according to the notion that one should exercise less once they’re older is simply a myth. On the contrary, it becomes increasingly essential to remain physically active as one ages.

• Here are some tips to keep up your stamina as you age:
  Include forms of exercise that help with balance and flexibility in your regimen – e.g. yoga, pilates, or tai chi
• Do forms of aerobic exercise such as jogging, running, or swimming for at least 30 minutes a day
  Stretch regularly to beat muscle tightening
• Include fish, leafy greens, and healthy fats such as nut butters in your diet
• Finally, understand and acknowledge your unique circumstances. Get a baseline medical check up and consult your doctor before beginning any new exercise regimen or diet. Don’t be in a rush to scale up your workouts and ensure you have the right gear for different kinds of workouts.‍