To fully understand the difference among the three phases of exercises we must first define each phase. Endurance is defined as a group of muscles that can generate sub-maximal force over a sustain amount of time or through repeated movements. Strength is defined as the ability of specific groups of muscle that producesmax force to overcome a resistance within a single exertion. Power is defined when a group of muscle is able to produce maximal force in a short amount of time possible.
When applying the phases to your exercise regime Trainers, Coaches, and/or Strength Coaches usually follow the standard repetition, sets, load and rest according to NSCA guidelines (National Strength and Conditioning Association). For Power examples like Olympic lifting, long jump and shot put are all events that require a huge amount of explosive force. According to NSCA guidelines if you are doing a single effort exercise it should be between 80-90% 1RM for 1-2 Reps and a multiple effort exercise 75-85% 1RM for 3-5 sets and 3-5 reps per set with a rest period between 2-5 min.For Strength, it requires heavy resistance, a low number of repetitions and a very long rest period. According to NSCA guideline for strength training is between 70% – 85% of your 1 Rep Max, between 2-6 repetition and 2-6 sets with a rest period between 2-5 min. For Endurance type activities think of your long distant runner or marathoner. All of your reps and sets are increased more between 12-15+ reps for 3-5 sets, but your rest period and working load are decreased.
Consult with a health professional to get help assessing your strength, power and muscular endurance. Always consult your healthcare provider before beginning a new exercise program. Your doctor or other medical provider can assess your general health and tell you if the program is right for you.