Impact of a Six-Week Circuit Weight Training Program on Body Fat Percentage in Untrained Young

Abstract

Low cardiovascular fitness and obesity are major global health challenges, contributing to a wide range of chronic diseases. Circuit Weight Training (CWT), which combines resistance and aerobic components, has shown promise in improving body composition and reducing fat mass. This study aimed to investigate the effectiveness of moderate-intensity Circuit Weight Training in reducing body fat among novice gym members at Guns Gym Surakarta. A quasi-experimental pre-test–post-test design was employed involving 10 newly registered male participants aged 18–25 years. Participants underwent a six-week CWT intervention, consisting of 16 training sessions (three per week). Pre- and post-intervention measurements of body fat were obtained using calipers and digital weight scales. Paired sample t-tests were conducted to determine the significance of changes in body fat levels. The results showed a statistically significant reduction in body fat following the training program (pre-test mean = 26.52, post-test mean = 23.814; p = 0.000), with an average improvement of 2.706 points in body mass profile. The normality and homogeneity tests confirmed the appropriateness of parametric statistical analysis. Moderate-intensity Circuit Weight Training is an effective method for improving body mass index and reducing body fat in untrained individuals. This study supports the implementation of structured resistance training programs in fitness settings to enhance body composition and overall health.