Analysis of the “Curves” Fitness
Program
by Kyle Battis CSCS, L/ATC, NSCA-CPT
Analysis
of the “Curves” Fitness Program
By Kyle Battis CSCS, L/ATC, NSCA-CPT
Professional Fitness Coaching
Many people have asked me what my thoughts were on the Curves
fitness program. After researching the program, interviewing current
and past members, and speaking with other fitness professionals
around the country I have compiled the following analysis.
WHAT IS “CURVES”?
Curves is a franchised exercise program designed exclusively for
women. The Curves program has spread across the nation like wildfire
due to claims such as: “No experience necessary, only 30 minutes
for a full-body workout, no class times, no appointments to keep,
you can’t be late for your workout because the circuit is always
on!” In fact, the Curves franchise is listed by Entrepreneur Magazine
as one of the top franchises to own. The question is why has it
grown so popular?
The answer can be found in the target audience of the Curves program.
Curves caters to a very large group of women seeking positive
physical change in a supportive environment. Most commercial gyms
and fitness centers do not come close to offering a friendly and
supportive environment for beginning exercisers be it female or
male. You have to give credit where credit is due. The originator
of this franchise recognized that there was a huge market for
a gym such as Curves and surely has tapped into a goldmine.
GREAT CONCEPT, BUT WHAT ABOUT THE ACTUAL PROGRAM?
Curves is definitely great from a marketing and business perspective
but what about the actual exercise program that is followed? One
of the Curves members that I interviewed offered the following
synopsis:
“They have about 10 different units. Leg extensions/leg curls,
squats, leg press, glut press, biceps curls/triceps extensions,
lat pull downs/overhead press, chest press/seated row, a dip/shrug
machine, and a seated abdominal machine. They repeat some of the
machines and you go around the circuit 1 and 1/2 times. In between
each machine there is 3’ x 3’ platform that you perform some continuous
exercise such as running in place or stationary jumping. The goal
is to stay in the fat burning target heart rate zone for 30 minutes.”
Curves is a 30-minute exercise circuit comprised of hydraulic
resistance machines and bodyweight exercises. The nature of the
hydraulic machines used in the Curves program forces the user
to perform concentric (muscle shortening) contractions of the
opposing muscle groups. No eccentric (muscle lengthening) muscle
action occurs when using these machines so very little muscle
soreness is developed. The problem with the lack of the eccentric
muscle actions is that it does not put a lot of stress on the
muscle and a muscle not stressed is a muscle that will not change.
In fact, as Strength Coach Christian Thibeadeau points out in
his book Theory and Application of Modern Strength and Power Methods,
“It was found that omitting eccentric stress in training program
severely compromised the potential strength gains (Dudley et al.
1991). “
Curves members are encouraged to check their heart rates every
8 minutes to ensure that they are in their target heart rate zones.
In summary, the Curves routine is a circuit-training program that
focuses on muscular endurance and aerobic exercise.
A GOOD START BUT………..
It is important to point out that every exercise program has benefits
and inherent weaknesses. I commend the originator of the Curves
program for the benefit that it introduces women who would not
otherwise be exercising to a regular exercise routine. There are,
however, many limitations to the exercise routine utilized by
Curves.
Some of those limitations are lack of an individualized exercise
routine (cookie-cutter approach), absence of a comprehensive fitness
assessment, reliance on limited-value hydraulic exercise equipment,
lack of progressive overload (for both resistance training routine
and cardiovascular conditioning), lack of exercise variety which
can lead to overuse injuries, lack of program design that is based
on current research to deliver optimal results, lack of instruction
on how exercisers should progress after reaching a plateau with
the program, and finally a lack of qualified supervision by an
exercise specialist which poses many problems in itself. The lack
of qualified supervision can lead to problems such as not knowing
when to refer out to the appropriate medical professional if problems
arise, recognizing when an individual is over-training, or modifying
an exercise routine to suit the individual’s current needs and
training level.
Simply put, the Curves fitness program utilizes outdated exercise
programming that predisposes the exerciser to an abundance of
overuse injuries (bursitis, tendonitis, medial and lateral epicondylitis,
etc.) and does not deliver optimal results in the safest manner
possible. I work full-time at a Physical Therapy clinic and we
have seen countless cases of women developing overuse injuries
from the Curves program. It should be a big red flag but some
people just are not making the connection that the nature of the
program is what causes the problems. I hate to say it and I hope
that you are not offended, but the Curves program is fairly limited.
Any competent fitness professional could design an individualized
exercise program combining progressive resistance training, anaerobic
intervals (when appropriate), aerobic exercise (for recovery purposes),
flexibility training, and restoration/recovery methods that would
deliver results that are far superior to the results delivered
by following the Curves fitness program. An individualized exercise
program that suits your specific exercise and health history,
caters to your specific fitness goals (athletic or aesthetic),
focuses on metabolism-boosting resistance training methods, and
focuses on progressively overloading the system in an intelligent
manner with a variety of different loading parameters and exercises
will far surpass any “one-size fits all” exercise program as found
in all Curves centers.
Any current Curves members would be wise to pay attention to nagging
pains that are developing (any joint pain or soft-tissue pain
that does not diminish in 48 hours). They should also pay attention
to any plateaus that are reached in their weight loss or fitness
results.
The human body is an amazing adapting machine and eventually the
body will adapt to the stresses (exercise is a stress after all)
that you are asking it to perform. If your body has adapted to
a specific exercise routine and you continue to subject your body
to that routine, you not only run the risk of developing overuse
injuries but your fat-loss results will come to a screeching halt
and you will see no further improvements by following that same
program. Here-in lies the major weakness of the Curves program,
it does not change!
There is a concept in exercise physiology known as Progressive
Overload. Basically, it means that over time, you have to gradually
and intelligently lift more weight, perform more repetitions,
or change something about your workouts in a progressive manner
in order to see results. Once your body has adapted to a given
form of stress, it basically says, “Yeah. We have done this before
quite a bit. This stress is nothing new and we don’t have to do
anything differently and we don’t have to change.”
If you want to see your body change (i.e. lose fat, get lean)
then you must expose your body to varying and progressive stress.
I can’t stress this concept enough and any program that does not
obey this law is doomed to fail! It has been said that the definition
of insanity is doing the same thing over and over again and expecting
a different result.
Understand that Curves is a great program for an absolute beginner
but it is a vehicle that can only bring you so far!
WHAT DO I DO IF I AM A CURRENT CURVES MEMBER?
Curves has tapped into a huge market of women exercisers that
find comfort in being surrounded by other people that are in the
same situation as they are. In that regard, Curves is important
because it gets more people active and involved with a structured
exercise routine. The program that is followed is hardly ideal
and is deficient in many aspects. I doubt that the franchise will
alter the parameters of the exercise routine any time soon so
the current Curves member might take some of the following advice
into consideration.
1.Watch out for overuse injuries that might develop and seek the
appropriate medical assistance if problems do arise.
2.Pay attention to your body and keep tabs upon your progress.
It is always a good idea to check your body fat percentage, body
weight, strength levels, girth measurements, energy levels, and
track your progress. When your body has adapted to the routine
provided by Curves, recognize when it is time to move on. Remember
that it is a vehicle that will only take you so fat. Once you
have adapted to the program you will simply be spinning your wheels!
3.It has been said that insanity is doing the same thing over
and over and expecting a different result. Curves is simply a
gateway program. After its full value has been maximized, a member
would be wise to seek the advice of a qualified fitness professional
to determine an individualized plan of action that would lead
to further results.
4.If this plan of action does not sound appealing, then the budding
exerciser should begin a journey into the science and practice
of shaping their body with the tools of progressive resistance
training, cardiovascular exercise, and supportive nutritional
practices. The resources are out there such as e-mail list serves
like “Supertraining,” fitness books, fellow gym members (although
not always the most accurate of sources), and fitness magazines.
5.The key is to find progress and escape the restrictions of the
simplistic circuit training routine found in Curves. It can be
an enjoyable process if approached in the appropriate manner.
Have fun, keep progressing, and enjoy the adventure to discovering
your best body!
I would be happy to assist you in any way that I can!
Sincerely,
Kyle Battis CSCS, L/ATC, NSCA-CPT
Professional Fitness Coaching
http://www.profitnesscoaching.com
http://www.fatlosskeys.com
Concord, NH 03301
(603)-867-4934
About the Author
Kyle specializes in physique-transformation programs, athletic
performance enhancement, and injury rehabilitation. Go to http://www.ProFitnessCoaching.com
to sign up for the Professional Fitness Coaching Newsletter and
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