When we think of the gym and weightlifting, many of us imagine intense sessions filled with sweat, heavy breathing, and nonstop movement for an hour. In many fitness circles, especially within group training, we've been conditioned to believe that this level of effort is what it takes to get strong, fit, and reach our goals.
But that’s not the whole story.
What if I told you that not resting enough during your workouts might actually be holding you back from achieving the results you want?
There’s a time and place for pushing through a workout with minimal rest, particularly in conditioning circuits. However, if your goal is to build strength and develop a body that looks, feels, and performs at its best, adequate rest between sets is crucial.
Longer rest periods allow your muscles and nervous system to recover more fully, which is essential for maintaining the intensity needed to lift heavy weights. Research shows that longer rest intervals lead to greater strength gains because they help you sustain a higher intensity across all your sets.
Moreover, pushing through sets without taking time to catch your breath can be counterproductive and even dangerous. This is when you’re most likely to lose focus, get sloppy with your form, and risk injury.
For your main lifts during a training session—such as squats, deadlifts, bench presses, and rows—we recommend resting for at least 90 seconds between sets. These compound lifts demand more from your body, so giving yourself enough time to recover is key.
When you move on to accessory work or conditioning exercises, your rest periods can vary.
There’s definitely a place for shorter rest intervals in certain types of training.
But if building serious strength is your primary goal, consider slowing down, catching your breath, and bringing more intent to your training.
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