When training for muscular strength, the magnitude of the load lifted is a key determinant of the rest interval prescribed between sets. The purpose of this review was to discuss these factors in the context of different training goals. The length of the rest interval is commonly prescribed based on the training goal, but may vary based on several other factors. A key factor that determines the ability to sustain repetitions is the length of rest interval between sets. However, whether maximal strength gains are achieved may depend on the ability to sustain a consistent number of repetitions over consecutive sets. There are numerous other studies on rest intervals during weightlifting, and the general trend is that more rest equals better results.Research has indicated that multiple sets are superior to single sets for maximal strength development.

Although power output decreased as the lifters went on through the workout, there was a lesser decrease of average power when they rested for 2 minutes compared to a 1-minute rest period (2.6 percent versus 10.5 percent). Resting for 2 minutes is more beneficial for maintaining power output across sets compared to a 1-minute rest, according to a 2015 study. In this case, participants did 6 sets of 6 reps of Smith machine squats at 60 percent of 1RM, resting either 1, 2, or 3 minutes between sets. The short duration of the workout and short rest periods allowed the body to recreate more energy. The recovered jump ability was likely explained by recovered creatine phosphate levels. The result was that the double-under subjects could regain their jump ability 3 minutes post-workout, unlike the other no-rest groups. Interval training should increase VO2 max and improve power production.īefore, during, and 3 minutes after each workout, the subjects were tested on their jumping height. The work-to-rest ratio during interval training should be 1:1, meaning you rest just as much as you work. Use work periods of 3-5 minutes and after that, rest.

It's typically used for aerobic endurance training with activities like running, biking, stair climbing, and swimming. Interval training involves exercise intensity close to VO2 max. During long, steady-state cardio workouts at low intensity, rest periods are typically taken as needed. When performing such low-intensity training, you'll need to make sure that your electrolytes, hydration, and food intake are on point because it's a race against time before you get completely fatigued. During muscular endurance training, you'll rest 30 seconds or less between sets.Īctivities longer than 3 minutes, like going for a 1-mile run, primarily use the oxidative system. Three sets of an exercise done for 20-30 reps will tap both the glycolysis and oxidative systems. Muscular endurance training can involve sets that last 2-3 minutes for example, a set of 30 bodyweight squats or lunges may take 2 minutes to complete. The oxidative system uses carbohydrates, fats, and, as a last resort, protein for energy. Complete ATP resynthesis occurs within 3-5 minutes-hence the suggestion that strength and power athletes rest that long between sets.Īt 2-3 minutes of work, you'll still be using the glycolytic system but will start to call on more of the oxidative, or aerobic, system. The phosphagen system uses creatine phosphate to generate ATP, which is depleted during high-intensity exercise like weightlifting and sprinting. It provides ATP (adenosine triphosphate), which is what your body uses to power muscular activity for short-duration activities lasting up to 30 seconds.

Which Energy Systems Power Your Workout?įor strength activities such as a one-rep max (1RM) deadlift or bench press, the phosphagen system contributes most of the energy. Specifically, the body uses three different energy systems however, the amount of each energy system's contribution depends on the intensity and the duration of the event. These rest periods are based on how the body produces the energy to perform work during training. To increase muscular endurance, the best rest period is 30 seconds or less between sets.To increase hypertrophy (muscle growth), the best rest period is 30-90 seconds between sets.To increase strength and power, the best rest period is 2-5 minutes between sets.In its book, ' Essentials of Strength Training & Conditioning,' the National Strength & Conditioning Association recommends the following: Their workouts (or at least part of them) all required different rest intervals.

I've had clients training for absolute strength, aesthetics, weight loss, or improving muscular endurance. My answer always depends on the client's goal.

Rest time for muscular endurance