How Effective Is Circuit Training Vs. Lifting Weights?

In examining the effectiveness of circuit training vs. lifting weights, you have to decide on your goals for the workouts. If your goal is simply to build bigger muscles, then a targeted weightlifting program may be what you want, particularly if you have a running or other cardio program that you also do regularly. However, if your goal is to strengthen and tone your muscles while getting fit overall, circuit training may be a better fit.

Considerations

While lifting a heavy weight may burn more calories than jogging or doing aerobics, with the breaks required in between weightlifting sets, over time you will burn more calories doing cardio and circuit training than traditional weightlifting, according to Miriam Nelson, director of the John Hancock Center for Physical Activity and Nutrition at Tufts University, in an April 24, 2007, article in "The Washington Post."

Circuit Training Benefits

One of the biggest advantages of circuit training is time efficiency. If you only have an hour or less to get cardio and strength training in, you can pack a lot into a well-designed circuit training workout. In addition, because there is little rest between exercises in circuit training, the heart rate stays elevated and you can continue to burn calories at a higher rate for hours after your workout is completed.

Weightlifting Benefits

In addition to building strength, which is done through high volume and lower weight exercises, and building size, which is done through low volume and higher weight exercises, weightlifting also helps with bone density strength, greater energy and metabolic function, better balance and often better performance in sports.

Warnings

If you're lifting heavy weights, you should limit your weightlifting for each muscle group to three times per week, to allow your muscles time to recover from the strain of your workout. Otherwise, you risk straining your muscles and joints, which can keep you from working out for an extended period.

Research Shows

Mixing up your weightlifting routine is key to maximizing your potential. A University of New Mexico study found that women who engaged in a 24-week program that alternated workouts featuring multiple sets of exercises using heavy weights and low number of repetitions, multiple sets using lighter weights and a greater volume of repetitions, had greater muscle performance than women who did single sets of weights, but the same number of repetitions each time.