The Effects of Circuit Training on Muscle Strength and Resistance

  • Cristina-Elena Moraru “Alexandru Ioan Cuza” University, Iaşi, Romania
  • Alexandru-Rareş Puni “Alexandru Ioan Cuza” University, Iaşi, Romania
  • Ioan-Răzvan Beldiman “Ştefan cel Mare” High School Codăeşti, Vaslui, Romania
Keywords: Fitness, strength, circuit training


The circuit is a methodical procedure with highly efficient effects in the development of motor qualities, mainly strength and resistance. The purpose of this paper was to demonstrate the efficiency of training in the circuit in the development of this motor quality. The sample within the research comprised 30 women aged 25-35 and who practiced 3 practices per week for 6 months. The independent variable included circuits for beginners (30” workout - 30” pause), circuits for middle level (45” workout - 30” pause) and circuits for advanced (50” workout - 30” pause). The tests applied concerned the strength and resistance of abdominal muscles, of the back, of the legs and of the arms. Findings. In the test for the strength and resistance of abdominal muscles, the values of the average and of standard deviation were 13.8 ±1.52 initially and 15.2 ±1.08 finally; concerning the strength and resistance of the back muscles, the values increased from 21.46 ±1.684 initially to 23.53 ±1.641 finally; in the strength and muscles of the legs, the values ranged between 14.86 ±1.767 initially and 16.80 ±1.473; in the strength and muscles of the arms, the values recorded an increase from 14.40±0.985 initially to 16.26 ±0.961 finally. The present research demonstrated that the use of circuit workout can improve the motor qualities of strength and it can also improve the motor qualities of strength and resistance, which confirms the purpose of the paper.


Alcaraz PE, Sánchez-Lorente J, Blazevich AJ. Physical performance and cardiovascular responses to an acute bout of heavy resistance circuit training versus traditional strength training. J Strength Cond Res. 2008 May; 22(3):667-671.

Bateman LA, Slentz CA, Willis LH, et al. Comparison of aerobic versus resistance exercise training effects on metabolic syndrome. Am J Cardiol. 2011 September 15; 108(6):838-844.

Chtara M. Effect of concurrent endurance and circuit resistance training sequence on muscular strength and power development, Journal of Strength and Conditioning Research. 2008 July; 22(4):1037–1045.

Contrò V, Bianco A, Cooper J, Sacco A, Macchiarella A, Traina M, Proia P. Effects of different circuit training protocols on body mass, fat mass and blood parameters in overweight adults. Journal of Biological Research. 2017 February 21; 90(1):6279:10-12.

Dorgo S, King GA, Candelaria NG, Bader JO, Brickey GD, Adams CE. Effects of manual resistance training on fitness in adolescents. J Strength Cond Res. 2009; 23(8):2287-2294.

Kilpatrick M, Jung M, Little JP. High-intensity interval training: A review of physiological and psychological responses. ACSM s Health & Fitness Journal, 2014 September; 18(5):11-16.

Kostrzewa-Nowak D, Nowak R, Jastrzębski Z, et al. Effect of 12-week-long aerobic training programme on body composition, aerobic capacity, complete blood count and blood lipid profile among young woman. Biochem Med (Zagreb) 2015 February 15; 25(1):103-113.

Lollgen H, Bockenhoff A, Knapp G. Physical activity and all-cause mortality: an updated meta-analysis with different intensity categories. Int J Sports Med. 2009 March; 30(3):213-224.

Lozano L, Viciana J, Martínez JC, Cocca A, Jiménez R. Influence of classroom environment and motor engagement time. Rev Mex Psicol. 2009; 26:675-676.

Mayorga-Vega D, Viciana J, Cocca A. Effects of a Circuit Training Program on Muscular and Cardiovascular Endurance and their Maintenance in Schoolchildren. Journal of Human Kinetics. 2013 July; 37(1):153-160.

Miller M., et al. The Effect of a Short-Term High-Intensity Circuit Training Program on Workout Capacity, Body Composition, and Blood Profiles in Sedentary Obese Men: A Pilot Study; Biomed Res Int. 2014 February 23:1-10.

Miller MB, Pearcey GE, Cahill F, et al. The effect of a short-term high-intensity circuit training program on workout capacity, body composition, and blood profiles in sedentary obese men: a pilot study. Biomed Res Int. 2014 February 23; 2014:191797.

Paoli A, Bianco A, Neri M, Palma A. What is Fitness: definition, history and health benefits. A review. Iran J Public Health. 2015 May; 44(5):602-614.

Regaieg S, Charfi N, Abid M. The effects of an exercise training program on body composition and aerobic capacity parameters in Tunisian obese children. Indian J Endocrinol Metab. 2013 December 3;17(6):1040-1045.

Schmidt W, Anderson K, Graff M, Strutz V. The effect of high-intensity circuit training on physical fitness. J Sports Med Phys Fitness. 2016 May; 56(5):534-540.

Slentz CA, Bateman LA, Willis LH, et al. Effects of aerobic vs. resistance training on visceral and liver fat stores, liver enzymes, and insulin resistance by HOMA in overweight adults (from STRRIDE AT/RT). Am J Physiol Endocrinol Metab. 2011 November; 301(5):1033-1039.

Sonchan W, Moungmee P, Sootmongkol A. The Effects of a Circuit Training Program on Muscle Strength, Agility, Anaerobic Performance and Cardiovascular Endurance, World Academy of Science, Engineering and Technology, International Journal of Sport and Health Sciences. 2017; 11(4):176-179.

Sperlich B. et al. A 4-Week Intervention Involving Mobile-Based Daily 6-Minutes Micro-Sessions of Functional High-Intensity Circuit Training Improves Strength and Quality of Life, but Not Cardio-Respiratory Fitness of Young Untrained Adults. Frontiers in Physiology. 2018 May 9; 9:423.

United States Department of Health and Human Services. Physical Activity Guidelines for Americans. Rockville (MD): Public Health Service; 2008: 7.

Willis LH, Slentz CA, Bateman LA, et al. Effects of aerobic and/or resistance training on body mass and fat mass in over-weight or obese adults. J Appl Physiol. 2012 December 15; 113(12):1831-1837.

Wong PCH, Chia MYH, Tsou IYY, Wansaicheong GKL, Tan B, Wang JCK, Tan J, Kim C, Boh G, Lim D. (2008). Effects of a 12-week exercise training programme on aerobic fitness, body composition, blood lipids and C-reactive protein in adolescents with obesity. Ann Acad Med Singapore. 2008 April; 37(4):286-293.

How to Cite
Moraru, C.-E., Puni, A.-R., & Beldiman, I.-R. (2019). The Effects of Circuit Training on Muscle Strength and Resistance. LUMEN Proceedings, 9, 208-216.