Skip to Content

How long of a rest is too long between sets?

Determining the optimal rest period between sets is an important part of designing an effective strength training program. The appropriate rest time allows your muscles to recover enough to perform the next set with good technique and intensity. However, rest periods that are too long can result in decreases in intensity and workout density. Here are some key factors to consider when determining appropriate rest times.

Goals of Your Training

Your specific training goals play a major role in ideal rest periods. In general:

  • Strength goals require longer rest periods of 3-5 minutes to allow near complete muscular recovery.
  • Hypertrophy goals use moderate rest periods of 1-2 minutes to increase metabolic stress.
  • Endurance or conditioning goals use shorter rests of 30-90 seconds to maximize training density.

Exercises Being Performed

The type of exercises in your workout also impacts optimal rest time. Exercises that use larger muscle groups require longer rest periods. Here are some general guidelines:

  • Multi-joint exercises like squats, deadlifts, bench press: 3-5 minutes rest
  • Single joint exercises like bicep curls, tricep extensions: 1-2 minutes rest
  • Bodyweight exercises like push-ups, pull-ups: 1-2 minutes rest

Intensity and Number of Sets

Your rest times should increase as the intensity and number of sets increase in order to allow for sufficient muscular recovery. For example:

  • Higher rep, lower weight sets: 1-2 minutes rest
  • Lower rep, higher weight sets: 3-5 minutes rest
  • Multiple sets per exercise: Longer rests needed

Your Recovery Ability

The length of rest required is also specific to each individual. Those who are new to strength training or have poor recovery ability may require longer rests than more advanced lifters. As you progress in your training, your work capacity improves, allowing you to reduce your rest times.

Example Rest Times

Here are some example guidelines for appropriate rest periods:

Training Goal Exercise Type Rest Period
Strength Multi-joint 3-5 minutes
Hypertrophy Single-joint 1-2 minutes
Endurance Bodyweight 30-90 seconds

Signs Rest Time is Too Long

Rest periods that exceed the guidelines listed above are likely too long for most trainees. Signs that you are resting too long include:

  • Workouts exceeding one hour with low total volume
  • Loss of focus or intensity during sets
  • Heart rate and breathing return to normal
  • Full muscular recovery between sets

Tips for Optimizing Rest Time

  • Use a timer to precisely track rest periods
  • Start with longer rests and gradually decrease over time
  • Remain active during rest, not completely sedentary
  • Use rests longer than 5 minutes only when absolutely needed
  • Pair antagonistic exercises together to allow muscle groups to rest

Conclusion

The optimal rest period between sets is determined by your training goals, exercises performed, workout structure, and individual recovery ability. While there are general guidelines, personal experimentation is key. Start on the longer end of rest time recommendations and shorten as able. Rest periods exceeding 5 minutes are likely excessive for most people. Track rest times with a timer and make adjustments over time to maximize workout intensity and density.