What is anaerobic exercise and why is it important for strength and explosiveness?
Do you want to take your training to the next level and feel stronger, faster, and more powerful? Then anaerobic exercise is the way to go.
It’s an intense form of exercise that challenges your muscles deeply and delivers results in strength, explosiveness, and performance.
In this article, we go through what anaerobic exercise really is, why it’s so effective, and which workouts yield the best results.
What Is Anaerobic Exercise?
Anaerobic exercise literally means exercising without oxygen. During this type of activity, your muscles work so hard that your body can’t deliver enough oxygen to produce energy.
Instead, it uses carbohydrates stored in your muscles (glycogen) as fuel, allowing you to perform at a high level for short periods but also making you fatigue faster.
Anaerobic exercise therefore involves short, intense efforts such as strength training, sprints, or explosive jumps.
Why is Anaerobic Exercise good?
Anaerobic exercise offers several important benefits that complement aerobic exercise. Here are some of the benefits:
Builds strength and muscle mass – perfect for shaping the body and improving performance.
Increases explosiveness and speed – you become stronger and more powerful in your movements.
Improves lactic acid tolerance – you can endure high-intensity sessions longer without giving up.
Enhances energy production in muscles – your body learns to use glycogen more efficiently.
Provides afterburn (EPOC) – your body continues burning energy for hours after your session.
Additionally, anaerobic exercise contributes to better posture, stronger joints, and increased bone density which is important for both performance and long-term health.
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What defines Anaerobic Exercise?
For a workout to be considered anaerobic, it should meet certain criteria:
High intensity for short periods – muscles work hard in bursts followed by rest.
Recovery between efforts – your body needs time to restore energy.
Oxygen is insufficient – the body produces energy primarily from muscle glycogen, leading to quicker fatigue.
Explosive and powerful movements – such as heavy lifts, sprints, or jumps.
In short, anaerobic exercise consists of several short, intense work phases where your body operates without enough oxygen—perfect for building strength, speed, and explosiveness.
How often should you do Anaerobic Exercise?
Anaerobic exercise is intense and requires recovery. For most people, 2–3 sessions per week are enough, but adjust depending on your experience and goals to find the workout plan, split and routine that fits you best.
A good tip is to mix anaerobic and aerobic workouts, like anaerobic strength training a few times a week and aerobic cardio such as running or cycling on other days.
Rest is also crucial. Allow your body to recover between heavy anaerobic sessions to avoid overtraining and get the best results. Don’t forget to schedule rest days.
Examples of Anaerobic Exercise
Anaerobic exercise can range from classic strength workouts to explosive intervals. Explosive exercises can be box jumps, kettlebell swings, burpees, or plyometric training.
Here are some example workouts. Click on the image for more inspiration.
What’s the difference between Anaerobic and Aerobic Exercise?
During anaerobic exercise your muscles work so hard that your body instead draws energy from glycogen, leading to faster fatigue but greater strength and explosiveness.
During aerobic exercise, your body uses oxygen to produce energy over a longer period.
In short:
• Aerobic exercise = endurance and conditioning
• Anaerobic exercise = strength and power
Both types are essential for a balanced, strong, and functional body. Here you can learn more and find examples of aerobic exercises to add to your routine.