Just like with any aspect of fitness, there are numerous articles written on the optimal rest period times for different fitness goals. However, if your goal is to build muscle it doesn’t mean that you will exclusively train in hypertrophy range (6-12 reps) and take rest breaks best for muscle building (1-2 minutes). Today I am going to share how I utilize rest periods depending on the intensity and the type of exercise.
Rest periods
A rest period is a time you give your muscles to recover between sets before you go again. The length of rest periods will depend on the type of exercise you’re doing, how many reps you are performing, how heavy the weight you lift. Most importantly, the rest period will depend on your fitness level as well as how a certain intensity feels to you.
Just because you are doing an exercise in the 15 rep range (muscle endurance), doesn’t mean you should always be taking a rest period prescribed for endurance training (about 30-90 seconds). Listen to how your body feels and if you need to take a longer rest period while doing higher reps that’s fine. It is more important that you perform each rep properly than blindly sticking to a rest period that’s considered appropriate for the rep range.
Figuring out what length of rest period works best for you for different exercises and intensities will come with experience. The important thing is to actually track your rest periods and be consistent. Use a watch or a timer for tracking and avoid browsing your phone. Instead, focus on how you’re feeling after a set. If you are ready to go again before your rest time runs out – go for it. And if you feel like you need an extra 10-15 seconds then take them.
Rest period ranges
30-90 seconds
Shorter rest periods are best for exercises where you use a lighter weight and perform higher reps. This range would normally be within 15-20 reps and referred to as endurance training.
Shorter rest periods can work very well for isolation exercises as you would normally perform higher reps and use a reasonably light weight. Depending on the muscle group or intensity you can then decide whether you need 30 or 90 seconds. Personally, I take 1-minute rest between most isolation exercises.
At the same time, if I do bodyweight/band glute exercises, 30 seconds can be sufficient as well. Similarly, if I do band pull aparts as a part of a warm-up I will only take 30 seconds rest. On the other hand, when it comes to lateral raises I might sometimes choose to take 90 seconds rest. This allows me to perform the following sets with good form until the last few reps.
Another time when shorter rest periods can be suitable is unilateral isolation exercises. For example, if you do lateral raises on one arm at a time your other side is already resting during the exercises. However, this might not be as applicable to unilateral compound exercises. For example, when you perform a single-leg Romanian deadlift, your back and core will be engaged in the exercise which would need time to recover too.
Another group of exercises where it would be appropriate to take shorter rest breaks is core exercises. Whether you’re doing dead bug, leg raises or planks, 60 seconds is usually the maximum break you might need between sets.
2-3 minutes
Moderate rest periods are appropriate when you are trying to build strength by lifting heavier and doing fewer reps. This would normally be within 6-12 reps. Building strength and muscle require doing compound exercises. Taking a reasonable amount of rest between compound exercises allows you to complete the desired number of repetitions with better form.
Depending on the exercise you can take shorter or longer breaks. For example, most of my rest periods on compound lifts are 2 minutes. However, when it comes to doing pull-ups or chin-ups I usually take closer to 3 minutes or even slightly longer. This is because I find this exercise challenging and even doing 5-6 reps might take all the strength I’ve got. Therefore, my body needs a longer break to recover.
If your goal is to get stronger and build muscle, staying within moderate rest periods for most compound exercises is a reasonable approach.
3-5 minutes
Training primarily for strength and aiming at very low rep ranges would require the longest rest periods. This is only appropriate if you are an experienced lifter and can comfortably work in the 1-6 rep range. This type of strength training would be focusing on major lifts such as barbell squats, deadlift, bench press.
Why tracking rest periods is important
Taking the appropriate length of rest periods can help you get the best out of your sets. If you rest too long between your higher reps/light weight exercises, it won’t serve its purpose as endurance training. Similarly, if you are lifting relatively heavy during compound exercises, insufficient rest periods will result in an inability to lift the same weight/do the same reps as you did in your first set. Furthermore, this can also result in compromised form and a higher risk of injury. That’s why it’s important to take rest periods into account when planning your sessions.
Not only will tracking rest periods help you achieve the best results out of your sets, but will also ensure more time-efficient sessions. It can be easy to get distracted by looking at your phone and suddenly you are taking a 3 minutes break between tricep extensions. Timing your rest periods can help you to stay focused on your workout.
The takeaway
If you lift weights to achieve strength and build muscle, training in a variety of rep ranges is ideal. This means that you will also need to use a variety of rest periods. A good training plan is built around compound exercises (squats, deadlifts, chin-ups, overhead press) with some accessory work as icing on the cake.
Using 2-3 minute rest periods for your heavier compound work is a reasonable guideline. While with accessory work such as isolation exercises (lateral raises, bicep curl, tricep pushdown) and direct core work, you can take shorter rest periods 30-90 seconds. If you are experienced enough and want to include lifts close to your maximum capacity, take 3-5 minutes between sets.