Ideal Rest Time Between Sets of Resistance Training Exercise

 

There are several different variables to consider when resistance training including:

The exercises you chose to do

The amount of resistance used

The number of repetitions for each set of exercise

The total number of sets of exercise

The rest time between sets of exercise

There is an inverse relationship between the weight lifted and the number of repetitions completed in a set.   When you choose heavier weights you will be able to complete fewer repetitions before fatiguing the target muscles.      A general rule is that higher levels of resistance with less repetitions focus more on building strength, and lower levels of resistance for more repetitions focus more on increasing muscular endurance.

So how does rest time between sets of exercise affect the workout and the results you will obtain from a workout and how should you determine your rest time between sets?    The answer depends on your goals for the workout.        

If your goal is to maximize strength (meaning the maximum amount of resistance you can complete one repetition with) then you should choose longer rest periods of 3 – 4 minutes to allow for complete recovery of the muscles between sets and use high levels of resistance for 3 – 5 repetitions.   

If your goal is muscular hypertrophy meaning increasing muscle size then reducing rest periods to 1 – 2 minutes with less resistance and a higher number of repetitions – 8 – 15 would help to maximize progress.  

If your goal is maximizing calorie burn during the workout and caloric afterburn after the workout, then using minimal rest periods down to no rest period between sets of resistance training is optimal to drive the metabolic overload during and after the workout.

If all this seems too complicated the great news is that a recent study done with experienced weightlifters showed that there was no difference in results when one group used a timed recovery of 2 minutes and another group used a self-selected recovery period based on each individual’s perception of fatigue.     

In the group that chose their own recovery period the average recovery time chosen was less than 2 minutes.    The researchers concluded that the volume of exercise performed (total number of sets and reps) may be the more important factor in driving results versus an exact rest time.

For most of us in the gym who are focused on building a lean physique but not concerned with absolute strength or size the following recommendations are a good guideline:

Do 1 – 3 sets of exercise for each major body part such as chest, shoulders, arms, legs, etc.

Choose a level of resistance where you can complete 8 – 12 repetitions of each set of exercise in good form hitting momentary muscular failure by the end of the set.

Use slow controlled movement without momentum to keep tension in the target muscles throughout the set.

Use compound movements for most exercises – meaning movements that involve movement at two or more joints such as a chest press or push-up versus a pec fly movement.

Use the shortest rest period possible that allows you to complete 8 – 12 repetitions – probably between 30 seconds – 2 minutes!