While some people worry that lagging between sets can be a sign of laziness or disinterest, in reality, taking breaks enhances the effect of the lift.
, incorporate regimented rest time between each set, and even longer breaks between exercises. But it begs the question: How long should you rest between sets?
Although it may seem counterintuitive to working out—or like it’s slowing you down—CPT and ACE Senior Director of Science and Research , PhD, says that spending at least one minute between sets is necessary to really reap the rewards of lifting., Sabrena Jo, MS, is a personal trainer and the American Council on Exercise director of research content. She is also the ACE liaison to the scientific advisory panel. Jo has been active in the fitness community since 1987.Spending a minute or more between sets can feel annoying, however, the benefits of doing so can prove extremely beneficial.
Remember though, these are merely guidelines. “As with so many things exercise-related, each person will have a unique response to their training sessions,” Dr. Jo says. “So, even though these rest intervals are a good place to start, you may find that sticking strictly to them during a workout is somewhat limiting—that is, you may need a little more rest when moving between really challenging muscle-building sets, and that’s okay.
Dr. Jo says it’s better to feel fully recovered so that each subsequent set can be performed safely and with good form, rather than sticking to a timed rest interval.The most accurate way to count time between sets is with a timer. While many trainer-led apps feature built-in timers in their programming, if you’re designing your own workout, using a“A timer can be helpful if you become familiar with how you feel during appropriately timed rest intervals, especially for beginners,” Dr. Jo says.
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