High-intensity circuit training vs. traditional strength
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When it comes to strength training, women often wonder what’s more effective: doing exercises one at a time with long rest breaks, or moving quickly through circuits with shorter rests. A recent comparison between high-intensity circuit training (HICT) and traditional strength training (TS) offers useful insights for women who already have some experience lifting weights.
What’s the difference between HICT and TS?
- HICT involves performing one set of several exercises in a row (like a circuit), with short rest periods in between, then repeating the sequence. It’s fast-paced and keeps your heart rate up.
- TS, on the other hand, means doing all your sets of one exercise before moving on to the next. It includes longer rest breaks between sets.
Both styles use similar weights and aim for similar effort levels, but they differ in how much time they take.
What did the comparison show?
The results were pretty clear: both HICT and TS worked equally well for building muscle, gaining strength, and reducing body fat in trained women. There was no major difference in results between the two styles after eight weeks of training.
The key outcomes were:
- Strength increased in all the exercises tested (like leg press, bench press, deadlift, etc.).
- Lean body mass (muscle) went up in both groups.
- Body fat percentage decreased slightly over time for everyone.
What’s the benefit of HICT?
The main benefit of HICT was time efficiency. Women in the HICT group finished their workouts in 50–60 minutes, while those in the TS group took 75–85 minutes to complete the same volume of work. So, if you’re short on time, HICT gives you more results per minute.
Things to consider before choosing your style
Here are some tips to help you decide which training style to try:
- Try HICT if you’re short on time, enjoy fast-paced workouts, or want to combine strength and cardio.
- Stick with TS if you prefer focusing on one exercise at a time or like taking more rest between sets.
- Both methods require effort: No matter which one you pick, you should train close to muscular failure to get results.
- Don’t forget personal comfort: Choose the style you enjoy and can stick to consistently.
Final thoughts
Both high-intensity circuit training and traditional strength training are great options for women looking to improve their strength, build muscle, and lower body fat. The best part? You don’t have to choose one forever. You can even switch between them based on your goals, schedule, or mood.
If you’re looking for results and you’re pressed for time, HICT is a powerful, efficient choice. Just make sure to challenge yourself and stay consistent.