How Long Should I Rest Between Sets?

A client recently asked me if there's any science behind how long we rest for between sets or if I just pluck a number out of the air.

Short answer: Yup. The science one. Duration of rest between sets should correlate with your training type and intensity.

Read on for the long explanation.

Before we delve headfirst into rest times, I need to introduce you to the muscular strength-endurance continuum. There are 3 key zones across the continuum that when tapped into, each allow us to train for a different muscular outcome.

On one end of the spectrum we have strength training, which centres around heavy weight and low reps (between 1-6 reps). This zone allows an individual to increase the efficiency with which their existing muscle fibres work, essentially you're training to get good at lifting heavy sh*t for a few reps.

On the opposite end of the spectrum we have endurance training. This is centred around much lighter weight for higher reps (typically 12-20+). This zone trains an individual to get good at lifting lighter loads for longer periods of time before fatiguing - it taps into cardio, so is also good for burning extra body fat whilst gently working to improve strength.

In the middle of those two zones we have hypertrophy. This is the sweet spot where the benefits of strength training and endurance training meet in the middle - individuals training in the hypertrophy zone can expect to see improvements in strength whilst simultaneously burning some body fat. This rep range lies between 8-12 reps. The added benefit of this training zone is that in this rep range, the muscle is stimulated to increase the size of the muscle, so if you're looking to add shape to your body (build that booty, sculpt those arms, etc), this is where it's at.

Your chosen training style will dictate how long you should be resting for between sets during your workouts.

So how long should we be resting for each training zone?

If you're lifting heavy weight & low reps (training focus on increasing strength), your body needs to produce a large amount of energy fast and it does this using a specific type of energy system called the phosphocreatine system. However, this system is quick to burn out, only lasting for around 10 seconds before it needs to "recharge" so we need 2-5 minutes rest between sets to allow this recharge to take place in order to get maximal output in your second, third, fourth, set.

For hypertrophy training where we use a slightly lighter weight at higher reps (focus on increasing muscle size) our body flips into using another energy system called the lactic acid system. This system can remain active for up to 3 minutes of work but produces lactic acid as a by-product which causes muscle fatigue and that burning sensation that we know and love (hate). The body needs to then remove the build up of lactic acid before we can continue training. After 1-2 minutes (depending on intensity and how well a person recovers) we've usually removed enough lactic acid to perform another set at 8-12 reps.

For endurance training using light weight & high reps (up to 3 minutes of work) there is a slower build up of lactic acid in the muscles and the body can remove much of it as fast as it is produced, meaning less downtime between sets is required. 30 seconds - 1 minute is ample rest in this training zone.

Adequate rest between sets is hugely important in enabling you to perform and generate the stimulus your body needs to adapt. Rushing through your sets without allowing yourself enough rest will hinder your performance with each subsequent set, meaning you'll get less work done and/or the quality of your reps will suffer which can lead to both injuries and less effective results overall.

Key take away: Don't rush your rest!

Stay happy, stay healthy,

Jay x