ywca Minneapolis

Rest Intervals Between Sets for Strength Training

Posted on Wed, Nov 23 2016 9:00 am by Leslie Oskey, YWCA Personal Trainer

Leslie Oskey Personal Trainer

YWCA personal trainer Leslie Oskey details the correct amount of rest time between sets for strength training.

Listen in as Leslie provides an overview of different strength training goals, and the appropriate  rest time for each goal:

"Rest time is an important element to your resistance training program in order to get the most out of your work out. A common question is, 'How much rest do I need?' Rest time between sets depends on your training goals." 

Training Goals and Rest Times:

Goal = Increase Maximum Load: a minimum of two minutes rest is required. This applies to roughly three repetition max load resistance workouts. 

Goal = Increase Maximum Strength: the muscle needs adequate rest to fully replenish the energy source utilized during the exercise. At the same time, it is not recommended to rest more than five minutes in between sets.

Goal = Enhance Body Composition: one minute rest intervals are recommended. With one minute of rest, exertion ability may decrease throughout sets because the energy source is not fully replenishing. However, your heart rate stays at a heightened rate, which results in burning more calories during your resistance training workout.

Trainer Tip:

Watch Leslie's video below to learn about strength training goals and recommended rest times between sets:

Did you like this tip? No matter what your goals are, we're here to help you achieve them. Learn more at: ywcampls.org/PersonalTraining