Curves for Women is the largest fitness franchise with more than 8,500 worldwide locations. It is now the fastest-growing franchise of any industry in U.S. history. The unanswered question has been whether or not it is truly effective.

Anatomy of a Curves Workout

The signature workout is a 25-minute circuit where exerciser move around a circle of 12 hydraulic resistance machines, alternating between 30 seconds of lifting and 30 seconds of stationary jogging, arching, or walking on springy recovery boards. Most women complete two full circuits followed by 5 minutes of stretching. The machines include:

• Abdominal curl/back extension
• Hip adduction/hip abduction
• Biceps curl/triceps extension
• Chest press/seated row
• Triceps pushdown/upright row
• Leg extension/leg curl
• Chest fly/shoulder retraction
• Shoulder press/pull-up
• Leg press
• Squat
• Trunk rotation
• Hip extension

The American Council on Exercise (ACE) utilized researchers from the University of Wisconsin, La Crosse to test the effectiveness of a Curves workout. Since Curves doesn’t make any claims about its workouts, the researchers performed an observational study to determine the intensity and calories burned during a workout. The study recruited 15 healthy women between the ages of 26 and 55 years old from two Curves locations in La Crosse. Each subject was assessed prior to the workout to determine her V02 max (aerobic fitness level) using a portable metabolic analyzer to measure oxygen consumption and calories burned. Heart rate monitors were also used to measure heart rate, and ratings of perceived exertion were assessed throughout the test.

Once their fitness baseline was determined, each woman was followed through two complete Curves workouts. Researchers found that the total 30-minute curves workout burns an average of 184 calories, while a 25-minute circuit alone burns 163 calories. The intensity level is similar to walking four miles an hour on a flat treadmill for 30 minutes. Most people tested above the minimum threshold for improving their aerobic capacity and were at about 75 percent of their maximum heart rate, which is within the recommended guidelines.

Some areas the researchers found that could be improved include:

• The hydraulic resistance-training machines are not adjustable.
• The resistance is dependent on speed, so there is a limit to how fast you can go without sacrificing proper form.
• It’s easy for people to just go through the motions and not get the benefits found in this study.
• Not all Curves locations are staffed with individuals skilled in personal training or exercise science.

The Bottom Line

Curves is a good time-efficient low-to moderate intensity exercise program. If you’re very active, it’s not a great workout. However, if you’ve been sedentary, Curves may be what you need. The franchise attracts middle-aged female non exercisers. Since it targets populations who are inactive or have been scared away from traditional gyms, it’s a great gain. However, it’s important to realize the relatively low number of average calories burned and just might be a wake up call that only half of a Krispy Kreme donut is all it takes to negate the effect of a Curves workout.

Source: ACE Fitness Matters, March/April 2005

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