The benefits of these longer rest intervals are related to power and strength goals. Higher levels of muscular power were demonstrated over multiple sets with 3-5 minutes versus 1 minute of rest between sets. In chronic adaptations, 3-5 minutes of rest between sets produced greater increases in absolute strength because of higher intensities and volumes of training. In acute responses, when training with loads between 50% and 90% of one repetition max, 3-5 minutes of rest between sets allowed for greater repetitions over multiple sets. In this study, researchers reviewed 35 studies and found that: Let's also look at findings from a review in the Journal of Sports Medicine. This includes 1-2 minutes of rest between sets and emphasis on the 6-12 repetition max (RM) range.įor more advanced exercisers who emphasize heavier weights in the 1-6 RM range, ACSM recommends a 3-5 minute rest between sets. The American College of Sports Medicine (ACSM) recommends higher volume, multi-set programs for maximizing hypertrophy (muscle growth) for beginner to intermediate exercisers. Your rest interval is determined by age, your current training status (beginner to advanced), your training program, and your goals. So, how much rest time should you take between sets? Let's look at the research! As you get tired, your nervous system can't fire the muscles as effectively, which leads to a decrease in strength.įinally, without proper rest between sets, you end up completing fewer reps and/or decreasing the weight you're lifting, affecting your total training volume. That's because as you fatigue, your form starts to suffer, and you're more likely to tire or get injured. So recovery days are vital, but rest within the workout itself–aka “interset rest”–is also valuable.
Research shows that increasing the muscle cross-sectional area (CSA), which is accomplished when you pursue muscle hypertrophy, is crucial for increasing force and power for athletes. When you strength train, you cause myofibrils to increase in size and number. Myofibrils are the contractile units within muscle cells that are responsible for generating force. The repair process includes muscle protein synthesis, which leads muscles to grow larger and stronger. That's because when you lift weights, your muscles experience micro damage. Rest and recovery are just as vital as work for anyone looking to get stronger. Why Is Rest Important in Strength Training? In this post, we're looking specifically at rest periods but be sure to read Progressive overload training principle: Why it's so important for results! for a great overview of keys to progressive training. To build muscle size, you want to increase volume and gradually overload your muscles. Load or intensity: How much weight you're lifting often measured as a percentage of 1 RM or maximum repetition (the most weight you can lift for one rep)įrequency: How often you're strength training a particular body part per weekĪs you can see, altering any of these factors will affect the others and, ultimately, your results. Rest time: The amount of time you take to rest between sets Sets: A group of repetitions (typically 6-15 reps in one set) Reps: The number of repetitions of an exercise, usually done in succession without stopping
In any scenario, the following weight lifting variables will affect your results: In addition, some exercisers might care primarily about increasing strength and power, and others want to increase endurance. When it comes to strength training, some want to build muscle and bulk up, while others want to lose fat and get leaner.
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