Effectiveness of resistance circuit-based training for maximum oxygen uptake and upper-body one-repetition maximum improvements: a systematic review and meta-analysis.
Open accessAbstract
Background It is well known that concurrent increases in both maximal strength and aerobic capacity are associated with improvements in sports performance as well as overall health. One of the most popular training methods used for achieving these objectives is resistance circuit-based training.Objective The objective of the present systematic review with a meta-analysis was to evaluate published studies that have investigated the effects of resistance circuit-based training on maximum oxygen uptake and one-repetition maximum of the upper-body strength (bench press exercise) in healthy adults.Methods The following electronic databases were searched from January to June 2016: PubMed, Web of Science and Cochrane. Studies were included if they met the following criteria: (1) examined healthy adults aged between 18 and 65 years; (2) met the characteristics of resistance circuit-based training; and (3) analysed the outcome variables of maximum oxygen uptake using a gas analyser and/or one-repetition maximum bench press.Results Of the 100 articles found from the database search and after all duplicates were removed, eight articles were analysed for maximum oxygen uptake. Of 118 healthy adults who performed resistance circuit-based training, maximum oxygen uptake was evaluated before and after the training programme. Additionally, from the 308 articles found for one-repetition maximum, eight articles were analysed. The bench press one-repetition maximum load, of 237 healthy adults who performed resistance circuit-based training, was evaluated before and after the training programme. Significant increases in maximum oxygen uptake and one-repetition maximum bench press were observed following resistance circuit-based training. Additionally, significant differences in maximum oxygen uptake and one-repetition maximum bench press were found between the resistance circuit-based training and control groups.Conclusions The meta-analysis showed that resistance circuit-based training, independent of the protocol used in the studies, is effective in increasing maximum oxygen uptake and one-repetition maximum bench press in healthy adults. However, its effect appears to be larger depending on the population and training characteristics. For large effects in maximum oxygen uptake, the programme should include ~14-30 sessions for ~6-12 weeks, with each session lasting at least ~20-30 min, at intensities between ~60 and 90% one-repetition maximum. For large effects in one-repetition maximum bench press, the data indicate that intensity should be ~30-60% one-repetition maximum, with sessions lasting at least ~22.5-60 min. However, the lower participant's baseline fitness level may explain the lighter optimal loads used in the circuit training studies where greater strength gains were reported.
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Principal movement pattern exercises can be combined in a circuit format or supersets to make training more dynamic, reduce session duration, maintain benefits with lighter loads, and improve cardiorespiratory fitness.
“Principal movement pattern exercises can be combined in a circuit format or supersets (performing two exercises consecutively without rest or very short rest) to make the training more dynamic, reduce the session duration, maintain the benefits with lighter loads as well as improve cardiorespiratory fitness [17].”
From Minimalist Training: Is Lower Dosage or Intensity Resistance Training Effective to Improve Physical Fitness? A Narrative Review (2024) · cites this paper as [17]
The Introduction (page not provided) describes circuit training as successive exercises with little rest and says its low-load form was intended to improve strength and aerobic conditioning in a shorter workout. The paper also reports improvements in oxygen uptake, but it does not address supersets, principal movement patterns, or making training more dynamic. Its analysis found greater oxygen-uptake effects with higher-intensity than lower-intensity circuits, so it does not establish that lighter loads maintain the same benefits. (LLM, conf=0.88)
Experimental — accuracy not yet measuredCompared with control, circuit resistance training improves muscle hypertrophy.
“Compared with CTRL, muscle hypertrophy was positively affected by standard RT (17,24,30,32,33,37,38,40,42–47,50,127), circuit RT (57,58), and elastic band RT (60,62).”
From American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews (2026) · cites this paper as [57]
Section 4.2 (page unavailable) reports significant increases in lean body mass of approximately 0.6–1.9 kg in several circuit-training studies. It does not establish that muscle hypertrophy, specifically, improved compared with a control group; its control-group comparison concerns bench-press strength. (LLM, conf=0.82)
Experimental — accuracy not yet measuredCompared with control, circuit resistance training improves strength.
“Compared with CTRL, strength was impacted by engaging in standard RT (17,24,29–56), circuit RT (57–59), elastic band RT (60–62), home-based RT (63,64), and velocity-based RT (65,66).”
Compared with control, circuit resistance training improves strength.
“Compared with CTRL, strength was impacted by engaging in standard RT (17,24,29–56), circuit RT (57–59), elastic band RT (60–62), home-based RT (63,64), and velocity-based RT (65,66).”
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“To achieve large magnitude improvements in maximum oxygen uptake, the authors recommended 14–30 sessions for 6–12 weeks, with each session lasting at least 20–30 min, at intensities between 60 and 90% of one-repetition maximum (1RM) [17].”
BackgroundInfluential
- Authors
- Muñoz-Martínez, F. A., Rubio-Arias, J. Á., Ramos-Campo, D. J., & Alcaraz, P. E.
- Affiliations
- Universidad Católica de Murcia (ES)
- Venue
- Sports Medicine
- Published
- 2017-08-18
- Volume
- 47
- Issue
- 12
- Pages
- 2553-2568
- ISSN
- 0112-1642 (ISSN-L)
- 1179-2035
- OpenAlex
- W2750249081
- Cited by
- 77
- References
- 63
- Citations by year
- 2026: 6 · 2025: 7 · 2024: 13 · 2023: 10 · 2022: 8 · 2021: 9 · 2020: 14 · 2019: 5 · 2018: 4 · 2017: 1
- FWCI
- 1.18
- Type
- journal article
- Language
- en
- Open access
- green
- hdl.handle.net
- Licence
- Locations
- Sports Medicine (publishedVersion)
- PubMed (publishedVersion)
- RIUCAM (submittedVersion, other-oa)
- LA Referencia (Red Federada de Repositorios Institucionales de Publicaciones Científicas) (submittedVersion, cc-by-nc-nd)
- Topics
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Health Sciences › Medicine › Complementary and alternative medicine › Cardiovascular and exercise physiology
- Health Sciences › Medicine › Physiology › Physical Activity and Health
- Keywords
- VO2max, cardiorespiratory fitness, one-repetition maximum, bench press, upper body strength, exercise intensity, training duration, healthy adults, exercise prescription, training load duration, training load frequency, training load progression
- MeSH terms
- Adolescent, Adult, Aged, Exercise Therapy, Female, Humans, Male, Middle Aged, Oxygen, Oxygen Consumption, Exercise, Exercise Tolerance, Muscle Strength, Athletic Performance, Resistance Training, Young Adult
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