The dedicated time to for rest between sets and exercises is highly dependent on the goal of training, the amount of load lifted, the amount of reps, and the persons training status. The amount of rest between sets is strongly related to the weight of the load; the heavier the load the longer the rest period should be. For example training with heavy loads for 5 reps will need more time to rest than training at a lighter load of 12 reps. The point of resting is to allow the body to re-produce ATP (Adenosine triphosphate) the sole fuel for muscle contraction in order to have a safe and efficient next set. This is especially important when lifting heavy loads (1 reps max to 5 rep max) while doing compound exercises (using multiple joints). Allowing ATP to build back up to regular levels will allow you to lift to your full potential. Otherwise it can we a wasted opportunity to unlock strength and athletic potential and potentially hurt yourself with bad form or accidents.
Strength and Power
Strength training consists of 2 to 6 sets done for <= 6 reps.
Power training consists of 3 to 5 sets done for either 1 to 2 reps (Single effort event) or 3 to 5 reps (Multiple effort event).
Training may enhance a persons ability to exercise with less rest but people who seek to perform maximal repetitions with a heavy load will need longer rest periods. Common guidelines for rest period in this range are 2 to 5 minutes based on ability. In a study by Robinson and colleagues (1) they observed that in the back squat exercise, 3 minutes of rest between sets resulted in greater strength gains. This amount of rest appears to apply equally to both strength and power training.
Answer: 3 – 4 minutes
Hypertrophy
Hypertrophy training consists of 3 to 6 sets done for 6-12 reps. Some elite bodybuilders will even argue for 15 reps.
Those who are interested in gaining muscle size and aesthetics often use a short to moderate rest period. Training for hypotrophy can include both large muscles typically engaged during compound exercises (multiple joints) and smaller muscles isolated during single joint exercises such as the biceps curl. These differences and intensity of exercises should be considered.
Some hypertrophy training programs support limited rest period because they recommend that the athlete begin the next set before full recovery has been achieved (2, 3). The response of spikes in hormones seen in hypertrophy training assists the “bulky” or “aesthetic” look preferred by bodybuilders. Lower rest times also ensures a faster pace at by which high volumes are reached within the exercise session. Despite this the high metabolic demands of exercises involving larger muscle groups should be considered.
Answer: 30 seconds (small muscle groups) to 1.5 minutes (large muscle groups)
Muscular endurance
Muscular endurance training consists of 2 to 3 sets done for 12 or more reps.
Muscular endurance programs purposefully have a very short rest period often less than 30 seconds. Shorter rest periods are characteristics of circuit programs in which it is common to alternate exercises and limit rest.
Answer: <= 30 seconds.
Table (4)
| Training goal | Rest period |
| Strength | 2-5 min (preferably 3-4 min) |
| Power | 2-5 min |
| Hypertrophy | 30 sec to 1.5 min |
| Muscular endurance | <=30 sec |
References
- Robinson, JM, Stone, MH, Johnson, RL, Penland, CM, Warren, BJ, and Lewis, RD. Effects of different weight training exercises/rest intervals on strength, power, and high intensity exercise endurance. J Strength Cond Res 9(4):216-221, 1995.
- Hendrick, A. Training for Hypertrophy, Strength Cond 17(3): 22-29, 1995.
- Tesch, PA. Training for Bodybuilding In The Encyclopedia of Sports Medicine: Strength and Power in Sports. 1st ed. Komi, PV, ed. Malden, MA: Blackwell Scientific, 370-380, 1992.
- G. Gregory Haff, N. Travis Triplett. Essentials of Strength Training and Conditioning. 4th Edition. Human Kinetics. pg 465. Table 17.11 Volume Assignments Based on the Training Goal. 2016.