He received a Master’s degree in Human Performance from the University of Florida while specializing in strength training for endurance athletes. Jeremey DuVall is a personal trainer based in Denver, CO.
Make use of these extra minutes by foam-rolling tight muscles, working opposing muscle groups, or refining and focusing your technique for the next set. To determine how long you need to rest during your workout, follow the guidelines below:ĭon’t think that this time is only meant for complete rest. To maintain a high output, you need to rest enough to allow your muscles a chance to recover. For instance, heavier workouts may require a few minutes between exercises, whereas workouts designed to strictly increase size should feature shorter rest periods, according to the Journal of Strength and Conditioning. How long you rest between exercises is completely dependent upon your goals and your individual workout. Wear a stopwatch, and set a timer to beep when it’s time to attack the weights again. To stay on-task at the gym and get an efficient workout in, you should time your rest periods. For Increasing Strength And Maximizing Muscular Power Resting 2-5 minutes between sets is probably ideal for you. If it’s less demanding, rest more towards the lower end. If the exercise being done is more demanding on the body, rest more towards the higher end of that range. Using a stopwatch and/or performing the talk test can help gauge whether or not your client’s rest periods are sufficient.Most guys spend far too much time chatting between exercises, leading to a much longer workout than necessary. Resting 20-60 seconds between sets is probably ideal for you. The bottom line is to select rest periods that are specific for your client’s goals and abilities. In general, the briefer the time between the weight change, the more intense and effective your drop set will be. Even if you’re doing heavy power drop sets, the rest between sets should still be relatively brief. Longer rest periods are necessary to restore ATP energy supplies back to baseline. Usually, the time between weight drops ranges from zero to ten seconds. High volume resistance exercise targeting large muscle groups with shorter rest periods has been associated with a large increase in serum growth hormone and testosterone levels, particularly in men.Ĭlient’s seeking maximal strength or power should opt for longer rest periods to ensure each lift is performed as explosively as possible. Conversely, beginning clients or individuals with chronic disease or orthopedic limitations require longer rest periods.Ĭlient’s seeking fat loss should opt for relatively short rest periods to keep their heart rate elevated, thus maximizing caloric expenditure.Ĭlient's seeking hypertrophy should also opt for relatively short rest periods. Generally speaking, fit individuals recover energy stores more rapidly than deconditioned individuals necessitating shorter rest periods. Power adaptations also require relatively long rest periods, generally 3–5 minutes, depending on the client’s level of fitness.Īll of these recommendations can be modified based on the needs and abilities of your client.
Maximal strength adaptations are best achieved with relatively long rest periods, generally 3–5 minutes, depending on the client’s level of fitness and intensity of the exercises. However, the load, volume, and the current fitness level of the client may require longer rest periods. Hypertrophy is best achieved with relatively short rests periods often ranging from 0 to 60 seconds. However, the current work capacity of the client may dictate longer rest periods if needed. Muscular endurance and stabilization adaptations are best developed with relatively short rest periods generally 0–90 seconds. Rest Time for Muscular Endurance and Stabilization
#Average rest time between sets professional
Unfortunately, rest periods between sets are not a simple black and white issue.Īs a fitness professional you'll have to consider several factors such as the client's aerobic capacity, health and injury history, goals, and overall design of the exercise program. By: Brian Sutton, MS, MA, NASM-CPT, CES, PESĪssigning appropriate rest periods are essential for your clients to perform optimally during their exercise program and minimize injury risk.
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