Time 2 Rest

How much time should you rest between sets and different exercises? Generally the intensity of the exercise dictates the length of the rest periods between sets and various exercises.

For example performing a bench press with a load that is 50% of your 1 rep maximum for 10 repetitions requires 30 - 60 seconds to recover. Performing the same exercise with a load near 100% of your 1 rep maximum will require about 5 minutes of rest, before repeating the same movement.

Generally 60 - 90 seconds is the space of time individuals should give themselves between different exercises.

However intensity is not the only variable that drives how much time should be taken to rest between episodes of work. A person's physical condition is also a factor. A previously sedentary individual just starting a fitness program takes much longer to recover between sets and exercises, than persons who are in generally good condition.

An additional factor is based on the training objective(s). Various classifications of strength require more or less rest between periods of work depending on the physiological response an individual is trying to elicit. For example, a desire to improve muscular endurance calls for taking minimal rest periods of 30 seconds, while trying to improve maximal strength requires resting 90 - 150 seconds.

To clear the confusion below is a list of general guidelines:

• Unconditioned - 1 set, 12 - 16 repetitions, 90 - 120 seconds recovery

• General Condition - 1 - 2 sets, 12 - 16 repetitions, 60 - 90 seconds recovery

• Athlete (Strength Endurance: triathlete, marathon, soccer, etc.) - 1 - 2 sets, 14 - 18 repetitions, 30 seconds recovery

• Athlete (Functional Strength: basketball, baseball, racquetball) - 1 - 3 sets, 8 - 12 repetitions, 60 - 90 seconds recovery

• Athlete (Maximal Strength: football lineman, sprinters) - 2 -3 sets, 6 - 10 repetitions, 90 - 150 seconds recovery

Remember these guidelines are not absolute. The recommendations should be tailored to meet your individual needs.