How long to rest between sets?

If you are starting in the gym world, one of the most common doubts is how long you should rest between sets. Rest is a key factor in any training routine, as it directly influences muscle recovery, performance, and the results we will obtain.

The appropriate rest time depends on the type of training and the goals you have. Here we explain how to structure your breaks according to your goal:

Rest according to the type of training

• Strength and power (heavy loads, few repetitions): If your goal is to gain strength and move heavy weights, the recommended rest is between 2 and 5 minutes. This time allows the muscles to recover enough to maintain intensity in each set.

• Muscle hypertrophy (muscle growth): For those looking to increase muscle size, the ideal rest ranges between 30 and 90 seconds. This period keeps the muscles in a state of controlled fatigue, which favors muscle growth.

• Muscular endurance and toning: If you train with moderate weights and many repetitions (more than 12 per set), the rest should be 15 to 45 seconds. This way, you keep your heart rate high and improve muscular endurance.

• HIIT workouts (high-intensity intervals): In high-intensity exercises, rests are short, between 10 and 30 seconds, or combined with active rests, keeping the body moving with low-intensity exercises.

What happens if I rest too much or too little?

• Resting too much can reduce training intensity and decrease time efficiency in the gym.

• Resting too little can cause you to lose strength in the following sets, affecting exercise quality and increasing the risk of excessive fatigue.

Tips to optimize your rests

• Control rest time with a stopwatch or watch.

• Use breaks to hydrate and breathe properly.

• Adjust rests according to your fatigue sensation and goals.

• Maintain concentration and avoid unnecessary distractions.

Ultimately, rest is a fundamental part of training. Adjusting it according to your goal will help you maximize results and improve your performance in the gym. Plan your breaks well and make the most of each session!