The Benefits of Circuit Classes – And How to Adapt Them for Pilates, Cancer Rehab & Gentle Movement
Circuit training has been around for decades, and for good reason: it works. Whether you’re looking to build strength, improve balance, boost energy, or simply get your body moving in a structured confidence-building way, circuits offer a wonderfully flexible format. And when we bring Pilates principles or cancer-rehab adaptations, circuits becomes even more accessible – and even more effective.
What is a Circuit Class?
A circuit is a series of stations or exercises that you move through one by one. Each station focuses on something different – mobility, strength, balance, cardiovascular fitness, coordination, or felxibility.
The beauty of circuits is variety. You’re never doing one thing for too long, which keeps the mind engaged and encourages the body to explore different movement patterns. For people returning to exercise after illness, injury, surgery, or simply a long break, this can feel far less intimidating than a traditional class.
The Benefits of Circuit Training
1. A Full-Body, Time-Efficient Workout
Research consitently shows that circuit training improves muscular strength and cardiovascular health in less time than many traditional programmes because it keeps the heart rate gently elevated while challenging different muscle groups.
Fun Fact: Circuits were originally designed in the 1950s at the University of Leeds as a way to build fitness efficiently in groups.
2. Builds Strength Safely
Moves can be tailored to the individual using body weight, light weights, resistance bands, a step or Pilates props. Strength training is essential for:
• Maintaining bone density
• Supporting joints
• Improving posture
• Reducing risk of falls
For anyone who is peri- or post-menopausal, or recovering from cancer treatment, this becomes even more important.
3. Improves Cardiovascular Health
Circuit-style training has been shown to improve heart health markers, circulation and aerobic capacity. Research from the American College of Sports Medicine suggests circuit formats can increase VO2 max (a measure of cardiovascular fitness) more rapidly than steady-state cardio.
4. Encourages Consistency
Because stations change frequently, circuits feel achievable – even when you’re tired. The sense of “just one more station” is motivating and keeps people returning week after week.
5. Social, Supportive & Fun
A circuit can bring people together in a gentle, encouraging environment. For clients managing fatigue, anxiety or a drop in confidence after cancer treatment, this community element is incredibly powerful.
The Research: Circuits & Cancer Rehab
Here are some key findings from recent exercise-oncology research:
Exercise after cancer treatment is not only safe – it is recommended.
✔️ Macmillan Cancer Support states that physical activity can reduce cancer-related fatigue by up to 40%, one of the most common and debilitating side-effects
✔️ A 2023 review in the British Journal of Sports Medicine found that regular strength and cardiovascular exercise improves quality of life, physical function, sleep, mental wellbeing and long-term health for cancer patinets and survivors.
✔️ The American College of Sports Medicince and major oncology groups now recomment 150 minutes of moderate activity per week, including two strngth sessions – which circuits can deliver in a flexible, low-pressure way.
Why CIrcuits Work Well For Cancer Recovery
• Stations can be shortened, lengthened or swapped out entirely depending on fatigue
• Intensity can stay low while still building strngth
• Props like bands, balls and light weights allow for gentle load without strain
• A single piece of resistance equipment like a band can be used by each individual– keeping things clean and sterile
• Pilates-style breathwork can be incorporated to support the core, reduce tension and support lymphatic flow
Fun Facts About Circuits
• The original Leeds circuit in the 1950s included 12 stations and was designed to imporve military fitness
• Circuits naturally stimulate the lymphatic system through multi-directional movement and muscle pumping – a lovely added benefit for cancer recovery
• Pilates-based circuits often feel easier but can actually challenge the deeper stabilising muscles more effectively than traditional gym circuits.
📍Clacton Leisure Centre with Maggie Parkes
📍Jaywick with Fiona Palmer (and 💻online sessions)
📍Harwich with Heather
➡️ Speak to the Cancer Wellbing Centre in Colchester about getting 10 funded sessions to get you going after cancer treatment