Rest is a critical part of any effective workout, allowing your body to recover and perform at its best. However, it is possible to overdo rest, which can hinder your progress and derail your fitness goals. Let’s explore how rest intervals impact your strength workouts, the signs you’re resting too much, and how our in-home and virtual personal trainers at Nielsen Fitness ensure clients are resting efficiently.

WHY REST MATTERS

During exercise, your muscles (of course) use energy. “Muscles are fueled by three energy systems: the phosphagen system, the anaerobic (glycolytic) system, and the aerobic (oxidative) system. The first two systems are shorter duration systems, meaning they provide high force production for a short amount of time. These two systems are involved in most resistance training activities focused on strength and muscle hypertrophy” (Healthline, 2021).

Strength training often requires longer rests to recover for heavy lifts, while endurance or hypertrophy exercises may only need short breaks. These are the kinds of parameters our in-home personal trainers in Toronto, Collingwood, London, Hamilton and Ottawa (and virtual personal trainers everywhere) will discuss during your free first workout and consultation.

“Rest periods play a role in triggering specific physiological adaptations based on your training goals. If you’re looking for a specific type of improvement, you need to take specific rest periods to get the most benefit possible” (Runner’s World, 2023).

WHAT HAPPENS WHEN YOU REST TOO MUCH

There are a few key ways resting too long can reduce the effectiveness of your workout. First of all, long breaks can cause your heart rate to drop too much, making it harder to regain intensity and focus. Your muscles can also cool-down too much during extended rests, increasing the risk of injury when you resume activity. Lastly, excessive rest can lengthen your workout unnecessarily, making it harder to fit into a busy schedule.

OUR TIPS

“The classic advice for maximizing muscle growth (i.e., hypertrophy) is to rest one minute between sets of 8 to 12 reps…[with] no more than a half minute between sets” for muscular endurance, and “at least three minutes per set with five minutes being the upper limit” for strength and power (Men’s Health, 2024).

A stopwatch or fitness app to time your rest intervals can be helpful, but the guidance of an in-home or virtual personal trainer is the best way to ensure you’re resting appropriately. That said, you should listen to your body before anything else. While timed guidelines are helpful, your body knows best. If you’re gasping for air, take a few extra seconds. On the other hand, if you feel fully recovered but the timer says more rest is needed, it’s okay to start early.

If your workouts start to feel too easy or take too long, it might be a sign to shorten your rest intervals. Adjust based on your fitness level and goals. You know you’re ready for the next set when: your heart rate stays elevated, you’re not completely out of breath, you feel ready to move with good form, and your workout stays within your planned timeframe.

FINAL WORDS

While rest is essential for recovery, too much downtime can rob you of progress. Adjusting your rest periods to your workout type and goals maintains intensity, saves time, and achieves better results. Whether you’re lifting heavy, sprinting, or cycling through a circuit, finding the right balance between work and rest is key to achieving your fitness goals. If you’re looking for professional guidance to get started, click here to get started with one of our in-home or virtual personal trainers.

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