☑️Circuit training vs
strength training?
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☑️ Circuit training vs strength training?
Which one is better? It depends on your goals. Let me explain….
Circuit Training is when you rotate through
various exercises targeting different parts of the body. Usually for a set amount of time like 45 seconds to a minute before switching to the next exercise. You keep the pace up to get a lot of work done in a short amount of time.
Strength training( resistance training ) involves making your muscles work harder than usual by using your body weight or working against resistance. The goal can be to build strength, size,
power, endurance or a combination
Strength training takes place within circuit training workouts. The style of workouts are different, which will affect the results you achieve.
For the purpose of this article here are some examples …
Circuit training - Choose 5 different exercises like
squats, pushups, plank, dumbbell curls, and mountain climbers for 50 seconds. Do a set of each exercise without rest, then repeat.
Strength training - Choose an exercise like Bench press, hex bar deadlifts, or squats. Find a set/rep scheme that works for your goals and current fitness level. Do a set and then rest for a minute or two between sets. You are able to track the weights used with an
emphasis on getting stronger over time. You can manipulate the rest periods and rep ranges based on your goals.
Benefits of circuit training - Circuit training gives you a nice blend of strength and cardio. The way we do it at RPT, you also get flexibility and mobility. Works great for those with a busy lifestyle and enjoy faster paced workouts. For those who are just trying to get in shape and lose a few pounds,
without very specific goals, it can work very well.
Negatives of circuit training - There are limitations when it comes to strength development. For those who are already stronger, they usually do not see strength gains as fast.
We pride ourselves on our smaller group sizes and personal attention, but some places turn circuit training into a
beatdown session without individualized training. Some exercises should NOT be done in a large group fast paced workout. Those same exercises might be great in a personal training setting or programmed into a strength specific workout.
Benefits of strength training - There are a million benefits of true strength training and everyone should be doing it! This article is focused on how the styles of workouts
are different and affect the results you achieve. A few things you will notice….
The slower paced workouts with more recovery in between sets will lead to faster strength gains.
Easier for people to improve technique with cues during and between sets.
More exercises you can safely do in
this setting. It’s easier to use different rep ranges for different goals- strength, hypertrophy, endurance, power, etc.
Getting strong and seeing those numbers improve is addicting! Improves confidence!
In addition to our group training(circuit training) we offer these workouts in our 1 on 1 and small group (2 to 5 people) training services. We
also have program design services where we write your workouts based on equipment you have at home or another gym. This can also be done with our online coaching or virtual coaching services.
Negatives of strength training - No real negatives to strength training, so we can focus on the style of workout.
People who have done circuit training
are addicted to the feeling of the workouts. A lot of endorphins are released. More than with a typical strength training workout. People “feel” like they are accomplishing more, so when they go back to true strength workouts, they might miss this feeling. Even if the results are better for strength gains, that feeling of circuit training gets people addicted to feeling accomplished.
During my strength training sessions I like to
implement a lot of supersets. Picking two exercises that complement each other, going back and forth between them. Usually gives me a nice blend between the two styles. Plenty of recovery between sets for the muscle that are working while being able to keep the pace up.
Best case scenario? - Do both!
I feel like everyone should follow
a true strength training plan for faster strength results. Everyone should try out circuit training to see if they enjoy the style of workouts.
You will find out what style keeps you motivated! It’s different for everyone. It might change over time.
Those who are stronger and more advanced usually like circuit training to help them get cardio in. Cardio that is
not boring.
Those new to exercise, getting back into the swing of things, can benefit from both. People who fall under this category need to be safe when doing circuit training. Lots of popular places are abusing this style of training. Turning it into a beatdown session that just leaves people injured and frustrated.
It’s worth it to invest in a personal trainer
to help you understand the basics of strength training. Contact us today by texting FREE CONSULTATION to 757 589 7028 or emailing resultsperformancetraining@hotmail.com
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Looking to learn more? Text 757 589 7028 and we can send over more info! Or email resultsperformancetraining@hotmail.com