Which training adaptation typically requires lower intensity training loads?

Muscular endurance is the training adaptation that typically requires lower intensity training loads. This adaptation focuses on the ability of muscles to perform repeated contractions over a sustained period, which is commonly achieved through higher repetitions at lower percentages of one's one-repetition maximum (1RM).

When training for muscular endurance, the emphasis is on improving the muscles' ability to resist fatigue during prolonged activities. This is often developed through circuit training or high-repetition sets with lighter weights, allowing for sustained effort and promoting metabolic adaptations within the muscle fibers.

In contrast, adaptations like muscle hypertrophy often involve moderate to high intensities to stimulate muscle growth, while maximum strength and power development generally require higher intensity loads to enhance the neural adaptations and explosive capabilities necessary for those goals. These adaptations are associated with heavier lifting, which contrasts with the lighter loads associated with building muscular endurance.