Local muscular endurance (LME) is the ability to repeatedly use muscles without tiring. It can be tested through exercises like 1-minute sit-ups and step-ups. Circuit training and weight training with high reps and low sets can build LME. An effective LME training program follows principles like training muscles at least 3 times per week at 50% of maximum intensity for 20 minutes, progressively overloading the muscles over time, and maintaining training to prevent reversibility of gains. LME provides benefits like performing repeated movements without fatigue, maintaining quality throughout activity, and keeping skills consistent.