Comparing the Effects of High Intensity Circuit vs Traditional Strength Training in Trained Women
Can't it be both?
This study investigated the comparative effects of High-Intensity Circuit Training (HICT) versus Traditional Strength Training (TS) on strength, muscle girth, and body composition in trained women. The goal was to determine whether HICT, a more time-efficient training style, could match or exceed the benefits of TS in these parameters.
Aim
To compare physiological responses: specifically, strength gains, muscle girth, lean body mass, and body fat percentage after 8 weeks of HICT versus TS in trained women.
Methods
Participants: 14 trained women (average age ~28.5 years), randomly assigned to HICT (n=7) or TS (n=7).
Training protocols: Both groups trained 3 days per week for 8 weeks, performing 8–15 repetitions at near muscular failure.
HICT: Two short circuits of three exercises each, with 35 seconds rest between exercises and 5 minutes rest between circuits.
TS: One exercise at a time, resting 3 minutes between sets.
Exercises: Leg press, flat dumbbell bench press, trap bar deadlift, lat pulldown, hip thrust, standing dumbbell shoulder press.
Assessments: 3-repetition maximum (3RM) strength, muscle girth (arm and thigh), skinfold thickness, and body composition (lean mass and body fat percentage) before and after intervention.
Results
Both HICT and TS groups showed significant increases in 3RM strength across all exercises (p < 0.001).
Lean body mass increased significantly over time in both groups (p < 0.001).
Body fat percentage decreased over time (p = 0.04) similarly in both groups.
No significant differences were found between groups or group-by-time interactions for muscle girth or other variables.
HICT sessions were notably shorter (50–60 minutes) compared to TS sessions (75–85 minutes), indicating higher training density and time efficiency.
Practical Takeaways
Both HICT and TS are equally effective for increasing strength and lean body mass, and for reducing body fat percentage in trained women when sets are performed close to muscular failure.
HICT offers a significant advantage in time efficiency, completing workouts in less time without sacrificing results.
Women seeking to maximise workout efficiency without compromising gains, or who simply might enjoy circuit training more, may prefer HICT.
Choice of training style should also consider personal preference, exercise selection, equipment availability, and ability to sustain a higher work-to-rest ratio.
Related
Key Takeaways
High-Intensity Circuit Training is as effective as Traditional Strength Training for strength and body composition improvements in trained women.
HICT provides a time-efficient alternative, completing similar volume and intensity in less time.
Both training modalities reduce body fat and increase lean mass when performed near muscular failure.
This study fills a gap by focusing on trained premenopausal women, a group underrepresented in resistance training research.
This research supports incorporating HICT as a viable, efficient training method for women aiming to improve strength and body composition without extended gym sessions
Reference
Carpenter, S. L., Helms, E. R., Pendakur, R. C., Hibbert, J. E., & Schubert, M. M. (2025). Effects of High Intensity Circuit Versus Traditional Strength Training on Physiological Responses in Trained Women. European Journal of Sport Science, 25(5), e12298. https://doi.org/10.1002/ejsc.12298
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