The more demanding an exercise is on your body, the more rest you need.Makes perfect sense, doesn’t it? How An Exercise’s “Demand” Influences Rest TimesĪlong with how many reps you’re doing per set of an exercise, the exercise itself and how demanding it is on your body also plays a big role in how long you should rest. So, for example, if you are doing 6 reps per set of an exercise, you would need more rest between sets than if you were doing 12 reps per set of the same exercise. The lower the rep range/higher the intensity, the more rest you need between sets of that exercise.The higher the rep range/lower the intensity, the less rest you need between sets of that exercise.This all has a direct effect on the amount of rest you need between sets. You know, like how only being able to lift a weight for 5 reps means you are training at a fairly high intensity, while being able to lift a weight for 15 reps is a fairly low intensity. And, the more reps you can do per set of an exercise, the lower the intensity. In my post about weight training intensity, I explained that the fewer reps you can do per set of an exercise, the higher your training intensity is. How Your Intensity/Rep Range Influences Rest Times Luckily, this range can be narrowed down greatly by applying each factor to your exact situation. Your primary goal (building muscle, increasing strength, losing fat, etc.).īased on these three factors, it’s pretty common to see rest time recommendations of anywhere from 0 seconds to 5 minutes between sets and exercises.
After you’ve selected the exercises you will perform in each of your workouts and put them in their ideal order, the next important step is to answer the following questions:
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