HIGH INTENSITY CIRCUIT TRAINING HAS SHOWN TO BUILD MUSCLE?..NEW STUDY!
Think long, slow strength sessions are the only way to build muscle and burn fat? Think again. A new study suggests that high-intensity circuit training—which combines multiple strength exercises into shorter, faster-paced sessions with minimal rest—can be just as effective as traditional weight training when it comes to building strength, gaining muscle, and losing fat.
The research, led by Women’s Health cover star Sohee Carpenter, PhDc, CSCS, offers valuable insights for anyone short on time or looking to shake up their workout routine.
What the Study Found
Published in the European Journal of Sport Science, the study followed 14 active women in their 20s and 30s over an eight-week period. Participants trained three days a week using either high-intensity circuit training (HICT) or traditional strength training.
Both groups performed the same six exercises:
Leg press
Dumbbell bench press
Trap bar deadlift
Lat pulldown
Hip thrust
Standing dumbbell shoulder press
The key difference was in how they performed the workouts. The HICT group completed the first three exercises in a circuit with minimal rest, then took a five-minute break before repeating the circuit with the remaining three moves. The traditional group performed each exercise one at a time, with three minutes of rest between sets.
Both groups did three sets of 8 to 15 reps, training close to muscular failure—a crucial component for effectiveness.
At the end of the study, both groups showed similar improvements in:
Three-repetition maximum strength (how much they could lift for three reps with proper form)
Lean muscle mass gains
Body fat loss
“Both high-intensity circuit training and traditional strength training are similarly effective for increasing strength and lean body mass and decreasing body fat percentage in trained women,” the researchers concluded. “Those interested in maximizing time efficiency may prefer high-intensity circuit training, as these sessions took much less time to complete.”
In a video summarizing the results, Carpenter noted: “Many of us have been taught that circuit training is not nearly as effective for strength and body composition, yet we did not find that to be the case.”
Why Training to Muscular Failure Matters
So, what exactly does “close to muscular failure” mean? According to Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab (who was not involved in the study), it’s the point where you can barely complete another rep with proper form.
“You have to create a level of stress that forces your body to adapt,” he says. “That’s how you get stronger and more efficient. Pushing close to your max signals your body to grow and improve.”
You’ll usually feel a tight or burning sensation in the muscles and may struggle to maintain form or speed as you finish your reps.
HIIT Circuits vs. Traditional Training: Which Is Better?
The takeaway: you don’t need to pick just one. Both training styles can yield similar results, and alternating between them can enhance your progress while preventing burnout.
If you're short on time, HIIT-style circuits are a great option. But Matheny recommends incorporating both styles into your routine. “You can’t do fast, intense sessions all the time,” he says. “Balancing with slower, more traditional workouts allows for recovery and helps you get the full range of benefits.”
In short: If you've been sticking to traditional strength training, adding high-intensity circuits might be the perfect way to challenge yourself—and save time—while still seeing results.
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