Circuit Training
Circuit training involves performing a series of exercises with little or no rest at the end
between each exercise. The series can be as few as three exercises or as many as five or six
exercises performed consecutively. Once the series of exercises has been completed, a rest
period of one to three minutes is allowed before commencement of the next circuit. Circuit
training routines are typically best for weight loss or rehabilitative situations, but they can easily
be designed and/or modified to suit the needs of any individual – from a beginning novice to a
well-conditioned athlete.
Circuit design will vary depending on the needs of the individual, but the exercises
should be structured in a fashion which incorporates use of alternate muscle groups to
facilitate recovery. Exercise selection should be geared toward functional-type movements,
because circuit training is often used as a method for building foundational strength. Well-
chosen functional exercises will not only develop the prime movers but help to condition core
musculature, a key consideration in any exercise program. The overall goal of circuit training is to
allow for anatomical adaptation in a structured manner with less risk of overload to the client due
to alternating muscle groups.
You can easily control the intensity of a circuit routine by speeding up the exercises,
super-setting or increasing or decreasing rest periods. Circuits for novice athletes should be
designed to address as many muscle groups as possible because you are trying to create a
strong foundational base upon which they can build in the future. Therefore, beginning circuits
will result in the use of more stations and ultimately longer circuits. Design for experienced
athletes should include a reduced number of stations but a change in pattern between circuits.
General training parameters for circuit training will vary on the level of the participant, and
it is from this level that you can use to design the circuit workouts. For example, a recommended
frequency for training for novice clients is 2-3 days per week and for experienced athletes, 3-4
days per week. Some sessions can involve full-body training while others can focus on specific
muscle groups. If the participant is training three times per week with one day of rest between
training sessions, their workouts can be structured as follows: Day One: Full-body, focusing on
large muscle groups; Day Two: Core and balance exercises; and Day Three: Full-body focusing
on the smaller muscles. If the participant is training on two consecutive days, you can design
each circuit to focus on alternating muscle groups on the upper body on day one, and the lower
body on day two. You can do different rep ranges and tempos for different body parts in the
same workout to add variety. It is important to remember that the total physical demand for each
client must be increased progressively with the individual in mind in order to maximize anatomical
adaptation. Therefore, a novice participant will require approximately 8-10 weeks for such an
adaptation, while an experienced exerciser will require programming change after a maximum of
five weeks.