Health First - 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 8 basic weight machines be used: the leg press, bench press, leg extension, shoulder press, leg curl,biceps curl, crunch and triceps extension.

Lower body exercises are 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 8 machine exercises were done. 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 fitness instructor.

Article #7513