When it comes to strength training, resting between sets is a common practice. Many people take 1-3 minutes of rest between their sets to allow their muscles to recover before the next set. However, some people prefer to move through their workout more quickly by eliminating rest periods altogether. So is it okay to not rest between sets?
What does the research say?
Research on rest intervals is a bit mixed. Some studies have found that shorter rest periods (less than 1 minute) between sets can be beneficial for building muscle and strength:
- One study found that when rest periods were reduced from 3 minutes to 1 minute between sets, study participants had a greater increase in bench press strength over 8 weeks of training (1).
- Another study found that taking just 30 seconds of rest between sets resulted in greater gains in muscle thickness compared to taking 3 minutes of rest over a 10-week training program (2).
- Some research suggests that shorter rest periods may help boost production of muscle-building hormones like testosterone and growth hormone (3).
Based on this, some experts conclude that shorter rest periods can provide a muscle building advantage by increasing training volume and metabolic stress.
However, other studies have found that longer rest intervals result in greater strength gains:
- One study found that squats and bench press strength increased more when rest periods were 3-5 minutes compared to just 1 minute of rest between sets (4).
- Another study found that 3 minutes of rest between sets allowed for greater number of repetitions later in the workout compared to just 1 minute of rest (5).
- Research also suggests longer rest periods may allow better recovery between sets by clearing out metabolic byproducts like lactate (6).
Based on this research, other experts recommend at least 2-3 minutes of rest to maximize strength development.
The potential downsides of no rest
Eliminating rest periods completely may also have some potential downsides:
- Increased injury risk – Going from one set to the next with no recovery could increase risk of muscle strains or joint injuries.
- Lower weight lifted – Without adequate rest, you may have to lower the amount of weight you can lift due to fatigue. This can compromise strength and muscle gains over time.
- Poor form – Quickly moving from set to set can cause form to break down due to fatigue, increasing injury risk.
- Overtraining – Insufficient rest between intense training sessions can lead to overtraining over time.
Better alternatives to no rest
Instead of completely eliminating rest, here are some alternatives that can allow you to maintain intensity while keeping workouts time-efficient:
- 30-90 seconds of rest – Some research suggests rest periods as short as 30-90 seconds may be long enough for partial recovery without excessively lengthening the workout.
- Supersets – Alternate between exercises that work opposing muscle groups to allow one muscle group to rest while the other works.
- Active rest – Do a light cardio activity like stationary cycling during your rest period to aid recovery.
- Reduce volume – Do fewer sets per exercise if time is limited to prevent fatigue.
- Circuit training – Move quickly from one exercise to the next to elevate heart rate while still incorporating short rest periods.
The takeaway
Eliminating rest periods completely is generally not recommended. Research suggests the ideal rest time is likely between 30 seconds and 5 minutes, depending on your goals. To maximize strength, allow about 2-5 minutes between heavy sets. For greater muscle endurance and conditioning, take shorter rests of 30-90 seconds.
But the most important thing is to listen to your body. If you feel fatigued and your form is suffering, take longer rests. If you feel fully recovered in less time, move on to your next set. Allowing some recovery between sets can help you avoid overtraining while optimizing your results.
Sample strength training routine with recommended rest times
Here is an example full-body strength training routine with recommended rest period lengths:
| Exercise | Sets x Reps | Rest |
|---|---|---|
| Barbell Squat | 4 x 6-8 | 2-3 minutes |
| Bench Press | 4 x 6-8 | 2-3 minutes |
| Bent Over Row | 3 x 8-10 | 1-2 minutes |
| Overhead Press | 3 x 8-10 | 1-2 minutes |
| Barbell Curl | 2 x 10-12 | 60-90 seconds |
| Skull Crushers | 2 x 10-12 | 60-90 seconds |
For multi-joint compound exercises like squats and bench press, take longer 2-3 minute rests. For smaller isolation exercises like curls and extensions, rests of 60-90 seconds are sufficient. Listen to your body and adjust rest times as needed between sets and exercises.
How to determine appropriate rest period length
Here are some general guidelines on how long you should rest between sets:
- For heavy compound lifts at 85%+ 1RM, rest 3-5 minutes
- For moderate intensity compound lifts at 70-85% 1RM, rest 2-3 minutes
- For lighter compound lifts at 60-70% 1RM, rest 1-2 minutes
- For machine/isolation exercises, rest 30-90 seconds
However, the optimal rest time can vary based on other factors:
- Goal – Longer rests maximize strength and power while shorter rests build muscular endurance.
- Type of training – Powerlifting and strength programs call for longer rests than bodybuilding-style workouts.
- Level of exertion – The closer you are to muscle failure on a set, the longer rest you may need.
- Individual factors – Age, fitness level, genetics, and more affect rest needs.
Pay attention to how you feel between sets – if you’re breathing heavily, heart rate is elevated, and muscles feel fatigued, take longer rests. If you feel relatively recovered, you may be ready for your next set sooner.
Tips for determining and tracking rest times
Here are some tips to help determine and track appropriate rest period length in your workouts:
- Time your first workout – Note how much rest you naturally take and how you feel.
- Adjust over time – Increase or decrease rest times in subsequent sessions based on your recovery and performance.
- Use a timer – Set a stopwatch or timer to beep when it’s time for your next set.
- Log workouts – Record your exercises, weights, sets, reps and rest times to track progress.
- Listen to your body – Don’t ignore symptoms of fatigue; take longer rests when needed.
- Be consistent – Stick with a rest time protocol for 3-4 weeks to accurately assess its effects.
Tracking rest times, along with the other training variables, can help you optimize your workout performance and muscle gains over time.
FAQ
Is 30 seconds enough rest between sets?
Rest periods as short as 30 seconds may be sufficient when training for muscular endurance with moderately heavy loads. But for heavy strength training, 30 seconds is generally not enough time for full recovery. Most experts recommend at least 60-90 seconds between heavy compound lift sets for adequate recovery.
What happens if you don’t rest between sets?
Not resting enough between sets can lead to premature fatigue, loss of proper form/technique, increased injury risk, reduced ability to lift as much weight, and compromised muscle gains over time. Some recovery between sets is important to maintain performance and continously challenge your muscles.
Does rest time affect muscle growth?
Yes, rest time can impact muscle growth. Shorter rests of 30-90 seconds can help build muscular endurance and metabolic stress. But longer rest periods of 2-5 minutes allow greater overload through use of heavier weights, which maximizes strength and size gains.
Should beginners rest more between sets?
Yes, longer rest periods are recommended for beginners. As a novice lifter, your muscles will fatigue quicker. Taking 2-3 minutes or more between sets allows complete recovery so you can maintain proper form on subsequent sets.
Can too much rest between sets be bad?
Resting too long (over 5 minutes) can result in your muscles cooling down, potentially increasing risk of injury on your next set. It can also extend workout length without providing any extra benefit. Most research shows gains plateau around 3-5 minutes of rest between sets.
The bottom line
Eliminating rest between sets is not ideal for most goals. Some recovery, ranging from 30 seconds to 5 minutes depending on the exercise, intensity, and program goals, can optimize strength development, muscle growth, and workout performance while avoiding overtraining.
Try experimenting with different rest period lengths and tracking how you feel and perform. This can help you hone in on the ideal rest times to meet your fitness goals.