Tag Archives: interset rest

Resistance Training, Part 7: Rest Periods

12 Oct

This, the final entry in my Resistance Training series, will discuss rest periods – the recovery time between sets and exercises.  Rest period length will depend on the athlete’s training goal, intensity, and status (physical condition).

Rest Periods, Based on Resistance Training Goal

The amount of rest recommended between sets is directly related to the load lifted; the heavier the load lifted, the longer the rest period the athlete should allow between sets.  Additionally, more complex lifts – core (multi-joint) exercises – will require more rest than assistance (single-joint) exercises.  The following are recommended rest period lengths for strength, power, hypertrophy, and muscular endurance training programs:

  • Strength and Power; 2-5 minutes
  • Hypertrophy; 30 seconds – 1.5 minutes
  • Muscular Endurance; 30 seconds or less


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