Circuit training requires minimal time and builds muscular strength and endurance. In fact, weight-bearing activity, as seen in circuit training, increases bone density and boosts metabolism. Strength-training circuits are highly recommended for novice weightlifters by the American Council on Exercise. Following strength-specific guidelines promotes strength-building success and reduces your risk for injury.
Features of Circuit Training
Although various forms of circuit training exist, common features include a line of 10 to 12 exercise machines or stations organized to work each major muscle group, from largest to smallest. Traditionally, short rest periods -- of 20 to 40 seconds -- occur between stations. Moderate loading, of 50 to 70 percent maximal ability, at each station enables short rest periods, multiple repetitions and successful workout completion. Furthermore, circuit training should occur two to four times per week for best results.
Circuit Training and Load Lifted
Strength development occurs with progressive resistance training. Progressive training maintains overload, or adequate intensity, by requiring slight load increases throughout your training program. Therefore, circuit training builds strength as long as you increase your lifting load as needed. You should increase your weight-training load when you can easily perform 12 or more repetitions with a given weight. Reduce your circuit-training load if you cannot perform 10 to 12 repetitions with a given load. Because each station works different muscle groups, resistance varies among stations.
Special Training Considerations
All weightlifting exercises should be performed in a slow and controlled manner, using a full range of motion. Although circuit training is fast-paced, you should practice proper exercise form at all times. In addition, circuits require five to 10 minutes of warm-up -- such as cycling or jumping rope -- before exercise and 5 to 10 minutes of cooldown -- such as stretching or walking -- post-exercise. Furthermore, you should allow one day of rest between circuit-training sessions for proper muscle recovery.
Limitations of Circuit Training
Circuit training is not recommended for advanced strength development. For example, athletes do not use circuit training for strength building or enhanced sports performance, says the National Strength and Conditioning Association. Instead, advanced strength building requires lifting loads of 80 to 100 percent maximal ability, using one- to three-minute rest periods between sets and performing one to eight repetitions per exercise. A successful circuit program requires approximately three non-consecutive-hours per week while a traditional strength-training program requires four or more weekly hours. Therefore, circuit training should be reserved for novice lifters, those who desire general fitness benefits or people who want a short-duration, full-body workout. As always, consult a doctor before starting a weightlifting program.
References
- "American Council on Exercise Personal Trainer Manual"; American Council on Exercise; 2003
- American Council on Exercise: Strength Training 101
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2000
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