Circuit Strength Training

Strength training conditions the muscles of the body by using weights. Circuit strength training conditions both the muscles of the body as well as the heart and lungs by alternating periods of work on weight machines with short periods of rest.

The term "circuit" refers to exercising on one machine and then moving quickly to another machine with very little rest between. The amount of weight lifted at each machine can range from the lightest of weights to about 50 percent of the person's maximum strength.

Anyone at any age can benefit from circuit strength training. In setting up a circuit program, it is recommended that weight machines be used to exercise all the major muscle groups in the legs, arms, and torso.

Lower body exercises should be rotated with upper body exercises. Twelve repetitions are performed on each machine. Beginners should start with the lightest weight on each machine. As strength improves over time, they can progress to higher weights. Advanced exercisers can start at higher weights. The goal for them is to lift 50 percent of maximum strength on each machine for the 12 repetitions. After the 12 repetitions have been completed on one machine, the person moves quickly on to the next machine.

Completing one circuit means that all machine exercises were done and the circuit may be repeated as many times as desired for a 30 minute total workout time. Exercise heart rate should average about 60 to 85 percent of maximum heart rate. Circuit training needs to be continuous and rhythmical to benefit the heart and lungs as well as the muscles. When performed regularly every other day 3 to 4 times per week, a person may lose excess body fat.

Once progress is achieved, you may add more weights and more machines to the circuit. Always keep the circuit simple. Too many exercises added too soon can be counter-productive.

Muscle soreness, fatigue, greater risk for injury, and giving up can result. Gains do not come quickly in strength training; be patient, the body needs a day of rest between workouts to recuperate. Seek coaching and training tips from a certified strength training instructor.

The specialists at Saint Vincent Sports Medicine offer PPT – Performance, Prevention and Treatment – strategies for athletes of all ages. For more information about the exercise that’s right for you, contact Saint Vincent Sports Medicine at 814-866-3466.

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.