How Long Should You Rest After Sets?
Allowing your muscles proper recovery time is important. Learn how long you should wait.
Ben Greenfield
I’ve received several questions lately asking how long to rest after a set of weight training. And I have the official answer for you:
It depends.
For example, if you are lifting a very heavy weight and trying to get stronger, you should rest for a longer period of time after each set. This allows your muscles to fully recover so that you can lift heavy for your next set – which won’t happen if you rest just 30-60 seconds. Instead, heavy weight training with 3-8 repetitions typically requires 2-4 minutes of recovery.
On the other hand, if you’re just trying to build muscle, burn calories, boost hormones, or lose fat with weight training, you don’t need to lift as heavy or rest as long. In most programs, a rest period of 30-60 seconds is all that’s necessary if you’re lifting in about the 10-15 repetition range – and often, if you’re doing cardio after weights, you don’t even need to rest as long as that.
Do you have more questions about how long you should rest after sets? Ask away at at the Get-Fit Guy Facebook page.
About the Author
Ben Greenfield received bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology; personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA); a sports nutrition certification from the International Society of Sports Nutrition (ISSN), an advanced bicycle fitting certification from Serotta. He has over 11 years’ experience in coaching professional, collegiate, and recreational athletes from all sports, and as helped hundreds of clients achieve weight loss and fitness success.