Today’s blog will explore How long to rest between sets on a resistance training session. You’ll learn exactly how rest and recovery times change depending on the intensity of the load and rep range completed. Plus you’ll discover the benefits of having the right amount of rest.
If you are working towards your Level 2 or 3 Personal Trainer Qualification, Rest is a key variable that you need to understand, plan and instruct… but how do you plan rest effectively?
Watch the 9-minute video below, then test your knowledge with three mock questions.
Rest Between Sets: How Long Should I Wait
Benefits of Rest Between Sets
Rest and recovery is a very important part of resistance training, and it is essential to have enough rest between sets. Adequate rest allows for:
- a greater force to be generated on the next set
- energy system refuel in preparation for the next set
- increased protein synthesis as part of a long-term adaptation
Look for the sweet spot
Although your client needs long enough to fully recover, you still want the PT session to be efficient, with as many working sets as possible. This means you need to find the sweet spot, whereby the rest is long enough that the workout is effective, but short enough to be efficient.
Rest times are dependent on the Rep Max
To help you find the sweet spot there is a guideline that you can follow to make sure you programme enough rest between sets.
- 15 Reps = 30 seconds rest
- 12 Reps = 60 seconds rest
- 10 Reps = 90 seconds rest
- 8 Reps = 120 seconds rest
- Less than 5 reps = 180 seconds of rest (3 mins) or more
You’ll notice that the fewer repetitions, the heavier the load, and the more rest is needed
You’ll notice that the more repetitions, the lighter the load, and the more rest is needed.
Rest is a variable that can change
Rest can be used to vary the intensity of the session. You may choose to start your client with the rest guidelines stipulated above. If your client is still recovering at the end of the guideline rest times, you can extend the rest further. If your client wants to progress the intensity of the session, you can equally reduce the rest times to less than the guidelines, as long as this does not suffer the quality of the next set.
Rest is one of many variables for resistance training
There are over 17 resistance training systems that are taught in the Level 3 PT syllabus which can be overwhelming to distinguish which system to use and when to plan them. Our FIT-Progressions online programme breaks down each of these in detail with clear protocol to follow for each one.
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Test your knowledge with today’s planning mock questions:
[NOTE: The answers are below the 3rd question]
Q1: When a client has completed a resistance exercise at 8 Repetitions Maximum, how much rest should they have?
A. 8 seconds
B. 80 seconds
C. 90 seconds
D. 120 seconds
Q2: What is the primary benefit of adequate rest between sets?
A. a smaller force to be generated on the next set
B. a greater force to be generated on the next set
C. reduction in energy levels
D. time to stretch
Q3: If a client was to increase the load and do fewer repetitions, what happens to the rest?
A. Have no rest
B. Rest stays the same
C. Rest increases
D. Rest reduces
Answers to the mock questions are :
Question 1= C, Question 2 = B, Question 3 = C
If you want more mock questions like this, then you can download more Free Mock Questions: DOWNLOAD NOW
Dedicated to More
Hayley “How To Do a Pyramid Training System” Bergman
Parallel Coaching
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