A Brief Review:

How Much Rest

between Sets?
Jeffrey M. Willardson, PhD, CSCS
Kinesiology and Sports Studies Department, Eastern Illinois University, Charleston, Illinois

SUMMARY variation of exercises. Several compo- carelessly or without thought concern-

nents make up the structure of a re- ing the specific length of time, or the
RELATIVELY FEW STUDIES HAVE
sistance exercise program. The most impact of the time between sets on
BEEN CONDUCTED TO DETERMINE
common component and most fre- workout performance and subsequent
THE EFFECT OF DIFFERENT REST
quently studied is the workout volume physiological adaptations. The next set
INTERVALS BETWEEN RESIS- might be performed when the athlete
(3,4). Several studies have compared
TANCE EXERCISE SETS. A REST neuromuscular adaptations resulting feels ready or in some unfortunate
INTERVAL IS ESSENTIAL TO from different volumes of training cases when two athletes have a break
RE-ESTABLISH INTRA MUSCULAR (i.e., single versus multiple sets) (17). in their conversation. A problem exists
BLOOD FLOW AND OXYGEN However, relatively few studies have when idle conversation extends far
DELIVERY THAT ALLOWS FOR THE been conducted to determine the effect beyond when full recovery has taken
REPLENISHMENT OF PHOSPHO- of different rest intervals between sets place. To help athletes achieve maxi-
CREATINE STORES, RESTORATION (22,23). mal results, the rest between sets must
OF INTRAMUSCULAR PH, be considered just as important as any
A certain amount of rest between sets
REMOVAL OF METABOLIC END other component within a resistance
is essential. Because resistance exercise
PRODUCTS, AND RETURN OF exercise program.
emphasizes anaerobic metabolism, the
MUSCLE MEMBRANE POTENTIAL A commonly used text on resistance
muscles reach fatigue relatively quickly.
TO RESTING LEVELS. GENERAL exercise has made some general rec-
The time to fatigue is dependent on
RECOMMENDATIONS FOR REST the training intensity or percentage of ommendations that are based on
INTERVAL LENGTH HAVE BEEN maximal strength that is lifted. Most different training goals (3,4). For ex-
BASED PRIMARILY ON THE resistance exercise programs are con- ample, when training for muscular
TRAINING GOAL (E.G., POWER, ducted at intensities that range from power and strength, longer rest inter-
STRENGTH, HYPERTROPHY, 30% to 100% of maximal strength (3,4). vals of 2 to 5 minutes have been
MUSCULAR ENDURANCE). Since blood flow to the muscle is recommended between sets. Con-
HOWEVER, OTHER FACTORS occluded at intensities as low as 20% of versely, shorter rest intervals of 30
RELATED TO THE WORKOUT AND maximal strength, a rest period is seconds to 90 seconds have been
INDIVIDUAL CHARACTERISTICS essential to reestablish intramuscular recommended for muscular hypertro-
MAY SHORTEN OR LENGTHEN blood flow and oxygen delivery that phy and less than 30 seconds for
THESE GENERAL allows for the replenishment of phos- muscular endurance. These general
RECOMMENDATIONS. phocreatine stores, restoration of in- recommendations provide an impor-
tramuscular pH, removal of metabolic tant baseline for resistance exercise
end products, and return of muscle prescription, but they also represent
relatively broad ranges that may vary
INTRODUCTION membrane potential to resting levels
throughout a training cycle (23).
(10,22,23).
esistance exercise has become

R very popular and is now con-

sidered an essential component
of every athletes conditioning pro-
A workout is commonly prescribed
simply based on the load lifted per set,
the number of sets per exercise, and the KEY WORDS:

gram. Part of what makes resistance number repetitions per set (3,4). A rest recovery; energy systems;
exercise so popular and effective is period between sets is typically ac- resistance exercise; exercise
the seemingly endless selection and knowledged, but might be undertaken prescription; repetitions

44 VOLUME 30 | NUMBER 3 | JUNE 2008 Copyright Ó National Strength and Conditioning Association
 the fast component of PCr resynthesis,
an athlete could perform blocks of 1 to
3 repetitions with 20 second pauses
between blocks; this strategy may
provide a more effective stimulus for
power development (15).
Lawton et al. (15) compared the power
output per repetition for the bench
press performed continuously with 6-
RM load (to failure) versus three other
conditions in which the set was split
into blocks of singles, doubles, or
triples. The singles condition involved
20 seconds of rest between each
repetition, the doubles condition in-
volved 50 seconds rest following rep-
etitions 2 and 4, and the triples
Figure 1. Factors affecting the length of the rest interval. Note. Adapted from
condition involved 100 seconds of rest
Willardson (23). A brief review: Factors affecting the length of the rest
interval between resistance exercise sets. J Strength Cond Res 20: 978–984, following the third repetition. Greater
2006. Reprinted by permission of the National Strength and Conditioning percentage increases in power output
Association, Colorado Springs, CO. per repetition were demonstrated for
all conditions relative to the continu-
ous condition. However, the total
The central factor that determines the lifts that involve higher velocities and power output was greatest for the
baseline prescription of the rest interval rates of force production. triples condition. Similarly, Abdes-
might be the training goal (3, 4; see The selection of appropriate rest semed et al. (1) examined mean power
Figure 1). However, other factors intervals becomes crucial to maintain output during 10 sets of 6 maximal
related to the workout or individual high velocity, rate of force production, effort bench press repetitions, per-
characteristics may shorten or length- and power throughout a set. Set and formed at 70% of a 1-RM, and with
en the rest interval (23). Therefore, the repetition schemes that are structured 1, 3, or 5 minutes rest between sets.
purpose of this article will be to discuss to produce high levels of fatigue may There was less of a decline in the mean
some of these factors in the context of be detrimental for power development power output per set when resting 3 or
different training goals that include: due to lower velocities and lower rates 5 minutes between sets versus 1 minute
power, strength, hypertrophy, and of force production at the end of a set. between sets.
muscular endurance. The goal of this To prevent high levels of fatigue, When considered collectively, these
article will be to take several research a typical set can be split up into blocks studies indicate that when performing
examples and determine how the that range from singles (one repetition) resistance exercises for the purpose of
findings can be applied in a practical to triples (three repetitions), with intra- power development the greatest bene-
manner. set rest intervals between blocks. The fits might be gained by splitting sets
MUSCULAR POWER goal would be to avoid performing into blocks of three repetitions (i.e.,
Muscular power represents a combina- a full repetition maximum (RM) set to triples), with approximately 2 minutes
tion of strength and the speed of failure. rest between blocks, and 3 minutes rest
muscle action (3,4). Increases in either Intra-set rest intervals allow for re- between sets (1,15). This approach
of these components may increase plenishment of phosphocreatine (PCr) might be most effective during peaking
power output. However, continual stores that may result in higher veloc- phases or in-season training phases.
increases in strength over time may ities and rates of force production. Use of this approach may prevent
not lead to increases in power. This is According to Fleck and Kraemer (7), excessive fatigue and leave greater
because sports skills are performed so 90% of the ATP and PCr stores can be energy reserves for sports skill practice.
rapidly (i.e. # 250 ms) that the rate of resynthesized in 1 minute by oxidative
force production may eventually be- metabolism. Harris et al. (10) demon- Complex training and rest inter-
come more important than absolute strated that the time course of PCr vals. The previous studies evaluated
force production (7). For advanced resynthesis was biphasic, exhibiting power production in the context of
lifters that possess high levels of fast (21–22 seconds) and slow (more a traditionally structured training pro-
strength, the most effective strategy than 170 seconds) recovery compo- gram, in which resistance exercises
to increase power might be to focus on nents. Therefore, to take advantage of were conducted on separate days from

Strength and Conditioning Journal | www.nsca-lift.org 45

Rest and Resistance Exercise

plyometric exercises. However, coaches the greatest mean increase occurred at MUSCULAR STRENGTH
may utilize complex training, in which the 2 minute mark. The rest interval guidelines when
high intensity resistance exercises are When considered collectively, these training for absolute strength are similar
combined with plyometric exercises in studies indicate that the greatest jump to those used when training for mus-
the same training session. This ap- height is generally achieved at 2 cular power. However, in contrast to
proach is more time efficient and has minutes and at 4 minutes following power training, greater increases in
been hypothesized to provide a superior the high intensity resistance exercise. absolute strength might be achieved
stimulus for power development (6,11). Rest intervals of 30 seconds or less may by occasionally performing full repeti-
The rest interval between the high not allow sufficient replenishment of tion maximum sets to failure (3,4).
intensity resistance exercise and the phosphocreatine stores, and rest inter- Research has demonstrated that when
plyometric exercise is crucial. On the vals 6 minutes or more may prevent performing multiple sets to failure, there
one hand, the rest interval must be the ability to take advantage of the were differences in the repetitions
long enough to allow for replenish- heightened neural excitation (15). completed per set, based on the rest
ment of phosphocreatine stores and Complex training might be more interval between sets (25).
consistency in movement mechanics, beneficial for individuals near the peak Willardson and Burkett (25) compared
but also short enough to take advan- of their strength development when bench press repetitions over 5 sets with
tage of the heightened neural activa- increasing rate of force development absolute loads of 50% versus 80% of
tion that may allow for greater power becomes the primary focus (11). a 1-RM, and 1, 2, or 3 minutes rest
production (9). Selecting the appropri- Complex training might provide between sets (see Figure 2). A continual
ate rest interval can be a challenging a greater training advantage for men decline in repetitions occurred for all rest
task for a coach that is working with due to higher levels of absolute conditions between the second through
several athletes. Nevertheless, studies strength. However, women might be fifth sets; however, the 3 minute rest
have demonstrated some general able to recover quicker following the condition resulted in less of a decline
trends that can provide for a baseline high intensity resistance exercise, and versus resting 1 or 2 minutes between
prescription. so this approach represents a highly sets. Since the total volume of training is
efficient training option for this pop- an important stimulus for strength
Jensen and Ebben (11) divided colle-
ulation (6). Through careful observa- increases, the additional repetitions
giate athletes from anaerobic sports
tion and record keeping, a coach can accomplished when resting 3 minutes
(i.e., volleyball; wrestling; high and
eventually determine the optimal rest between sets might be worth the extra
long jumps; and shot, discus, and
interval and pair athletes accordingly. recovery time.
hammer throws) into a higher strength
group and a lower strength group
according to their 1-RM back squat.
Countermovement jump height was
assessed prior to and at 10 seconds, 1
minute, 2 minutes, 3 minutes, and 4
minutes following 1 set of back squats
with a 5-RM load. The higher strength
group was able to exceed the pre-squat
jump height, with the greatest mean
increase of 7.4 cm occurring after 4
minutes of rest. However, the lower
strength group did not respond as well
with only a mean increase of 1.8 cm
occurring after 4 minutes of rest.
In a similarly designed study, Comyns
et al. (6) demonstrated varying re-
sponses for men versus women. Coun-
termovement jumps were performed Figure 2. Mean comparison repetitions with different loads and rest intervals. Note. 5
prior to and at 30 seconds, 2 minutes, sets of bench press were performed to failure with absolute loads of 50%
versus 80% of a 1-RM, and 1, 2, or 3 minutes rest between sets; columns
4 minutes, and 6 minutes following
depict the mean decline in repetitions over consecutive sets. Adapted from
1 set of back squats with a 5-RM load. Willardson and Burkett (25). The effect of rest interval length on bench
The greatest mean increase in flight press performance with heavy versus light loads. J Strength Cond Res 20:
time for the men occurred at the 400–403, 2006. Reprinted by permission of the National Strength and
4 minute mark, while for the women Conditioning Association, Colorado Springs, CO.

46 VOLUME 30 | NUMBER 3 | JUNE 2008

This theory was supported in a study to the neuromuscular response. Subjects performed by athletes involved both
by Robinson et al. (18) that compared may have reached the threshold volume concentric and eccentric muscle ac-
back squat strength increases following necessary to gain a certain amount of tions of the prime movers. However,
5 weeks of resistance training with strength (based on training age), which other muscles may function isometri-
30 seconds, 90 seconds, or 3 minutes reduced the importance of including cally as stabilizers to position body
rest between sets (see Figure 3). The longer rest intervals between sets. segments properly to reduce the likeli-
greatest increases in strength were When considered collectively, these hood of injury.
demonstrated by the 3 minute group, studies indicate that the rest interval High intensity ground-based move-
followed sequentially by the 90 and between sets should be varied based on ments such as the squat, deadlift, shrug,
30 second rest groups. The authors the training age of the individual overhead press, and barbell curl all
concluded the 3 minute rest interval (2,18,25,26). For continued increases require isometric muscle actions from
allowed for the maintenance of training in maximal strength, advanced lifters the core musculature and forearm
intensity, which led to greater strength must perform increasingly higher vol- flexors. The forearm flexors can be
increases. umes of training (3,4). To achieve a weak link for movements like the
Conversely, Willardson and Burkett a given volume goal, longer rest deadlift and shrug. For example, ath-
(26) found no differences in back squat intervals (e.g., 4 to 5 minutes) might letes might not be able to work the
strength increases following 13 weeks be prescribed initially, until an individ- prime movers (e.g., gluteus maximus,
of training in groups that rested 2 ual has adapted psychologically and hamstrings, erector spinae, and trape-
minutes versus 4 minutes between sets. physiologically, and is able to perform zius) sufficiently if the forearm flexors
However, the 4 minute group consis- the same volume with shorter rest have not recovered sufficiently to hold
tently performed greater repetitions intervals between sets (e.g., 2 to 3 the resistance.
per set during all barbell back squat minutes). This approach may allow for Stull and Clark (21) used a hand-grip
workouts, despite the intensity being maintenance of higher training inten- device to compare the maximal strength
equated between groups. These results sities and repetitions over subsequent recovery time of the forearm flexors
suggest that the extra repetitions did sets, which may ultimately lead to consequent to dynamic versus isometric
not make a difference in terms of the greater strength increases. muscle actions. Recovery following the
resulting strength increase. Ahtiainen dynamic task (~2 minutes) occurred
et al. (2) suggested that after a certain Muscle size and the role of syner- more rapidly versus recovery following
threshold volume is achieved, the gists. The ability to recover between the isometric task (~4 minutes). The
length of the rest period between sets sets may depend on the type of muscle authors hypothesized that longer rest
does not make a systematic contribution action being performed (21). Most sets intervals were necessary for the iso-
metric condition due to slower reestab-
lishment of intramuscular blood flow.
These results indicate that for high
intensity deadlifts and shrugs, resting 4
minutes between sets might be advan-
tageous, and may indirectly contribute
to greater strength increases for the
prime movers consequent to these
movements. For baseball players and
athletes from other sports (i.e., racquet
sports), in which greater isometric grip
strength might provide a performance
advantage, longer rest intervals should
be prescribed between sets to ensure
adequate recovery and maximal force
production on subsequent sets.
Figure 3. Mean comparison back squat strength gains with different rest intervals. MUSCULAR HYPERTROPHY
Note. Mean barbell back squat strength prior to (red) and following (yellow)
This characteristic is probably the most
5 weeks of resistance training with 30 seconds, 90 seconds, or 3 minutes
rest intervals between sets. Adapted from Robinson et al. (18). Effects of sought after by recreational lifters,
different weight training exercise/rest intervals on strength, power, and especially young males. However, in-
high intensity exercise endurance. J Strength Cond Res 9: 216–221, 1995. creasing muscular size can also benefit
Reprinted by permission of the National Strength and Conditioning certain athletes, and might be the
Association, Colorado Springs, CO. primary focus of training during the

Strength and Conditioning Journal | www.nsca-lift.org 47

Rest and Resistance Exercise

off-season for some sport positions Another key point is that repetitions been shown to have a greater effect on
(e.g., football lineman). Selection of should be performed to the point of absolute muscular endurance versus
the appropriate rest interval between reaching muscular failure. Linnamo et al. relative muscular endurance. Improve-
sets is highly important to get the (16) demonstrated greater acute in- ments in relative muscular endurance
maximum hypertrophic response. creases in growth hormone and testos- require higher repetitions per set
terone for a protocol in which subjects (i.e. .12) combined with shorter rest
Studies have compared hormonal re-
trained to failure with a 10-RM load intervals between sets (i.e. # 30
sponses following protocols that in-
versus a protocol in which subjects did seconds). Because of the shorter rest
volved varying repetitions per set and
not train to failure with 70% of the 10- intervals, maintaining higher repeti-
rest intervals between sets. Kraemer
RM load. Each protocol involved 5 sets tions per set is not possible without
et al. (12) demonstrated that a hyper-
of the sit-up, bench press, and leg press lowering the load over consecutive
trophy type protocol that involved
with 2 minute rest intervals between sets. If the load is not lowered, then
three sets of eight exercises, performed
sets. However, a word of caution is a workout may not provide the optimal
with a 10-RM load, and 1 minute rest
warranted here, in that training to failure stimulus because the repetitions tend
between sets produced greater acute
should not be practiced repeatedly over to drop into repetition zones more
increases in growth hormone (GH) long periods of time due to the poten-
versus a strength type protocol that conducive to muscular strength and
tial for overtraining and psychological hypertrophy (5).
involved five sets of five exercises, burnout.
performed with a 5-RM load, and 3 This was reflected in a study by Will-
minutes rest between sets. A coach should allow an athlete time ardson and Burkett (24) that compared
to adapt gradually to the demands of bench press repetitions versus squat
Likewise, Goto et al. (8) demonstrated performing workouts with shorter rest
that acute increases in growth hor- repetitions over 5 sets with an absolute
intervals between sets. These adapta- 15-RM load, and 30 seconds, 1 minute,
mone were highest following a hyper- tions may involve both psychological
trophy type protocol versus a strength or 2 minutes rest between sets (see
(i.e., perceptions of fatigue) and phys-
type protocol. The hypertrophy type Figure 4). For all rest conditions, subjects
iological (i.e., increases in capillary and
protocol involved 3 sets each of the leg were able to perform more repetitions
mitochondrial density and buffering
extension and leg press, with 30 for the squat versus the bench press.
capacity) adjustments. Kraemer et al.
seconds rest between sets; the resis- However, none of the subjects were able
(13) found that long-term bodybuild-
tance was progressively lowered so to complete 15 repetitions on all sets.
ing style training created greater re-
that 10 to 15 repetitions could be For example, when resting 30 seconds
sistance to fatigue, which allowed
completed on each set. Conversely, the between sets, by the fifth set, the mean
subjects to maintain significantly high-
strength type protocol involved 5 sets repetitions had declined to approxi-
er mean intensities during performance
each of the leg extension and leg press, mately 6 for the squat and 2 for the
of bench press and leg press exercises
with 3 minutes rest between sets, and with 10 seconds rest between sets. bench press. Therefore, productive mus-
3 to 5 repetitions per set. During hypertrophy phases coaches cular endurance training should place
may begin by allowing athletes 2 primary emphasis on maintaining repe-
When considered collectively, these titions within the zone conducive to this
studies indicate that exercise prescription minutes rest between sets and then
gradually lowering to 1 minute or less training goal.
for muscular hypertrophy should involve
a combination of moderately intense between sets. Studies that have examined increases
loads (i.e. 10 to 15-RM) combined with MUSCULAR ENDURANCE in muscular endurance following re-
relatively short rest intervals between sets Training for muscular endurance is sistance training have found conflicting
(i.e. 30 seconds to 1 minute) (5,8,12). similar to training for hypertrophy in results. Robinson et al. (18) demon-
A key point is that subsequent sets that the emphasis is on achieving high strated greater increases in high
should be commenced prior to when levels of fatigue through shorter rest intensity cycle endurance conse-
full recovery has taken place. Therefore, intervals between sets. Because mus- quent to 5 weeks of resistance training
the emphasis is on stressing the glycolytic cular endurance is defined as the ability that involved 30 seconds versus
energy system, as evidenced by the build- to maintain submaximal muscle ac- 90 seconds or 3 minutes between sets
up of lactate in the muscles to buffer tions, the principle of specificity would (see Figure 5). Conversely, Kulling
metabolic acids. Due to the relatively dictate that training should involve et al. (14) found greater increases in
short rest intervals between sets, there short rest intervals between sets (3,4). bench press muscular endurance fol-
might be difficulty in maintaining the Muscular endurance can be measured lowing 12 weeks of resistance train-
absolute intensity level over subsequent in both absolute (repetitions performed ing that involved 90 seconds versus
sets. In such cases, the resistance should with a given mass) and relative (repe- 30 seconds rest between sets.
be lowered so that repetitions do not titions performed with a % of 1-RM) The difference in results between
drop below the 10 to 15-RM zone. terms. Increasing maximal strength has these studies might be attributed

48 VOLUME 30 | NUMBER 3 | JUNE 2008

 CONCLUSION
The rest interval between sets is
a highly important workout compo-
nent that should receive greater atten-
tion in resistance exercise prescription.
Manipulation of this component can
determine the degree to which an
athlete will achieve adaptations related
to power, strength, hypertrophy, and
muscular endurance. However, proper
prescription of the rest interval must
occur in conjunction with proper pre-
scription of other components such as
intensity and repetition zones.
Coaches have an enormous responsi-
Figure 4. Mean comparison bench press repetitions versus squat repetitions. Note. 5
sets of bench press (BP) and squat (SQ) were performed to failure with an bility of keeping records and prescrib-
absolute 15-RM load, and with 30 seconds, 1 minute, or 2 minutes rest ing exercises for large numbers of
between sets; columns depict the mean decline in repetitions over athletes. One suggestion for monitor-
consecutive sets. Adapted from Willardson and Burkett (24). The effect of ing the rest interval between sets might
rest interval length on the sustainability of squat and bench press repetitions. be to purchase several large digital
J Strength Cond Res 20: 396–399, 2006. Reprinted by permission of the clocks with count-down timers. These
National Strength and Conditioning Association, Colorado Springs, CO. could be placed adjacent to squat racks
or lifting platforms. In this manner
athletes would have responsibility for
different levels of training; moderately longer rest intervals (#90 seconds) setting the clock and performing the
trained men in the study by Robinson that allow for lower levels of meta- next set in a timely manner.
et al. (18) and untrained men and bolic acids and less potential psycho-
The research presented in this article
women in the study by Kulling et al. logical distress, whereas trained
supports the general recommendations
(14). When considered collectively, individuals may require shorter rest
for prescription of the rest interval
these studies indicate that untrained (#30 seconds) intervals for continued
between sets. Generally, longer rest inter-
individuals may respond better to progression.
vals (i.e., 2 to 5 minutes) are prescribed
when training for power and strength.
This allows for greater recovery and
maintenance of force production and
rate of force development. Conversely,
shorter rest intervals (i.e., 30 seconds to
90 seconds) are prescribed when training
for hypertrophy and muscular endur-
ance. This allows for a high level of
muscular fatigue that stimulates high
acute levels of anabolic hormones and
increases in buffering capacity. However,
these general recommendations can vary
based on several factors (see Figure 1).
Coaches can use the information pre-
sented in this article to adjust the rest
interval between sets based on workout
Figure 5. Mean comparison muscular endurance with different rest intervals. characteristics and individual needs.
Note. Mean high intensity cycle endurance prior to (red) and following An important topic for future research
(yellow) 5 weeks of resistance training with 30 seconds, 90 seconds, or
would be to examine the order of
3 minutes rest intervals between sets. Adapted from Robinson et al. (18).
Effects of different weight training exercise/rest intervals on strength, exercises performed within a workout
power, and high intensity exercise endurance. J Strength Cond Res 9: and the interaction with the rest
216–221, 1995. Reprinted by permission of the National Strength and interval between sets. The length of
Conditioning Association, Colorado Springs, CO. the rest interval between sets may

Strength and Conditioning Journal | www.nsca-lift.org 49

Rest and Resistance Exercise

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