best advice bro just do it believe it or not as yu get older yu will become a hard worker chores are just to get you started for the real world and real world working
Sit down and talk to him how your feeling. apologize and tell him you own up to what you did & that you are trying to do better from it. you need to actually mean it & with actions you will show him that you are willing to change and do better from it. we all make mistakes & to try to put himself in your position to not be as harsh because you never meant to do anything bad.
According to principle of overload, we can increase our muscle endurance by adding more stress to our muscles. Overtime, our body will be adjusted to experience that stress and thats when our endurance increases
