The Power of Rest: Why Rest Times Between Sets Matter
When it comes to strength training and fitness, most people focus on sets, reps, and weight—but there’s another crucial factor that often gets overlooked: rest time. How long you rest between sets can make or break your progress, whether your goal is building muscle, increasing strength, or improving endurance.
Rest time isn’t just about catching your breath—it plays a key role in how your body recovers, how much energy you have for your next set, and ultimately, how effective your training is. Let’s dive into why resting the right amount of time is just as important as the work you put in.
Why Rest Times Matter in Training
When you lift weights, sprint, or perform high-intensity movements, your muscles use stored energy (ATP) to fuel contractions. Different training styles tax the body in different ways, and the right rest time ensures you’re properly recovered and ready for the next effort.
💡 Too little rest? You might fatigue too quickly, leading to poor performance and an increased risk of injury.
💡 Too much rest? You lose the training effect, reducing overall workout efficiency.
By adjusting rest times to match your training goal, you maximise recovery while keeping your workout effective.
How Long Should You Rest?
The right rest time depends on your goal. Here’s a breakdown of recommended rest periods for different types of training:
1️⃣ Strength & Power Training (1-5 reps, 85-100% max weight)
🕒 Rest Time: 2-5 minutes
✅ Best for: Powerlifters, Olympic lifters, athletes training for maximal strength.
💡 Why? Lifting heavy weights requires maximum force output. Resting 2-5 minutes allows your nervous system and muscles to fully recover, so you can lift at peak strength for your next set.
2️⃣ Muscle Growth (Hypertrophy) (6-12 reps, 65-85% max weight)
🕒 Rest Time: 30-90 seconds
✅ Best for: Bodybuilders, athletes looking to build muscle mass.
💡 Why? Muscle hypertrophy is triggered by time under tension and metabolic stress. Resting just long enough (but not too long) keeps your muscles under stress while still allowing you to perform each set with intensity.
3️⃣ Muscular Endurance (12+ reps, <65% max weight)
🕒 Rest Time: 15-45 seconds
✅ Best for: Runners, endurance athletes, circuit training, CrossFit.
💡 Why? When training for endurance, shorter rest periods keep your heart rate elevated and improve muscular stamina, helping you sustain effort over longer periods.
4️⃣ Speed & Explosiveness (Olympic lifts, plyometrics, sprints)
🕒 Rest Time: 2-3 minutes
✅ Best for: Sprinters, explosive athletes, CrossFit competitors.
💡 Why? Explosive movements require a fresh nervous system. Resting long enough between sets ensures your fast-twitch muscle fibres are ready to fire at full power.
What Happens if You Rest Too Little (or Too Much)?
🔴 Too Little Rest
❌ Performance declines too quickly.
❌ Higher risk of form breakdown and injury.
❌ Strength and power output suffer due to incomplete recovery.
🟢 The Right Amount of Rest
✅ Allows your body to recover while keeping you in the optimal training zone.
✅ Maximises strength, muscle growth, or endurance depending on your goal.
✅ Helps prevent burnout and fatigue, leading to long-term progress.
How to Apply This to Your Training
✔ If you’re lifting heavy (strength training) → Rest longer (2-5 min) to maximise performance.
✔ If you’re chasing muscle growth → Keep rest between 30-90 seconds to maintain intensity.
✔ If endurance is your goal → Limit rest to 15-45 seconds to keep your heart rate up.
✔ If you train explosiveness (sprints, jumps, Olympic lifts) → Take 2-3 minutes to ensure peak output.
Final Takeaway: Rest Smarter, Train Harder
Rest isn’t just "downtime"—it’s a critical part of training. Whether you want to build strength, pack on muscle, or improve endurance, optimising your rest times will help you get the best results possible.
Next time you train, don’t just think about your sets and reps—pay attention to how long you rest between them. Your body (and your gains) will thank you!
