Self-help Articles

by Corey Crane

In today's society, participation in physical fitness activities is increasing. Men and women understand the importance and benefits of a regular exercise routine. Whether it is increased strength to perform regular daily tasks, to increase performance in recreational sports, or to improve body image.

However, many people claim that they have no available time to commit to an exercise program. Can one exercise program achieve the goals of body image, strength and conditioning?

Is there a program out there that focuses on building muscular strength and endurance while increasing cardio-respiratory capacities? Circuit weight training (CWT) was developed in the 1950's to address this question of whether one program can increase muscular strength and endurance while working the aerobic system.

The purpose behind CWT is to move from one exercise station to the next with minimal rest between stations. Normally, CWT programs have between 6-12 exercise stations focusing on total body conditioning. Usually a complete workout consists of 2 to 3 sets of each circuit.

Specifically, the program involves 10-15 repetitions at each station using approximately 40 to 50 percent of an individual's one-repetition maximum followed by 15 to 30 seconds of recovery time. Free weights or machines can be used to implement a CWT program.

A sample circuit for strength and conditioning is as follows:

A warm-up and a cool down are recommended for any CWT program. Gettman, Ward and Hagan (1981) state that a cool-down speeds up recovery, prevents blood pooling in the legs, and prevents fainting by maintaining adequate blood flow to the heart and brain.

As it relates to athletes, all strength programs should first be designed to prevent injuries and then to build strength, power and endurance. A training program must be designed to address certain variables of the athlete.

For example, age of the athlete, the strength and weaknesses of the athlete and the lifting experience of the athlete. Coaches using sound strength training principles can develop CWT programs emphasizing strength, endurance, power and specificity.

Circuit weight training should not be the only system used by the coach but as an alternate method of adding variety to the program. CWT can be used as a starting program. It can be used to maintain muscular strength and endurance throughout the season, and as rehabilitation for injured athletes. CWT can provide an additional dimension to a general strength and conditioning program.

References: Gettman, L. R., Ward, P., & Hagan, R. D. (1981). Strength and endurance changes through circuit weight training. National Strength and Conditioning Association Journal, 3(4), 12-14.

About the author: Corey Cranen has a Masters of Arts in Physical Education with a specialization in Exercise Science and Psychomotor Behavior from the University of Northern Iowa.