JP Mullowney

As you are moving through your workout, you may have, at some point, wondered how long you should rest between exercises and what you should be doing for those rest periods. What may seem like common sense is actually quite far from it and the amount of research that has been conducted on rest periods only proves this point.

The Science:

In the fourth edition of the Essentials of Strength Training and Conditioning, the National Strength and Conditioning Association (NSCA) recommends that rest periods be based on the trainee’s goal. For example: for those seeking to improve muscular strength, the rest period should range from 2-5 minutes. For those who seek increases in muscle hypertrophy (size), the suggested time is 30 seconds to 1.5 minutes. Finally, for people interested in muscular endurance (fat loss or increased cardiovascular adaptations), the suggested rest period is only 30 seconds.

This can be a lot to remember, so for a more generalized approach, Gonzalez (2016) suggests taking 2-3 minutes of rest between sets for multi-joint exercises (think: squats, bench presses or deadlifts) and 1-2 minutes of rest between sets for single joint exercises (think: bicep curls and lateral raises).

In addition to research on the length of rest periods, researches have also identified the optimal activities to perform during rest periods to maximize the results of your workout. For example, in their 2016 study, Ouellette et al. examined the effects of seated, lying down, and treadmill walking on physiological recovery and energy output. Interestingly, they found that those who were seated or lying (passive rest) experienced superior recovery of their heart rate, respiratory rate, and oxygen consumption when compared to those who performed treadmill walking (active rest) during their rest periods. Also, Ouellette et al. (2016) found that those performing passive rest exhibited greater mean rates of energy output during successive sets than those who performed active rest between exercises.

The Take Home Message:

The amount of rest taken between sets is a critical consideration for your workout. The rest period is dependent on your goals and the amount of time you feel that you need to adequately recover to optimally perform on the next set. If you feel that you are too rushed or that your rest period is too long during your workout, please ask Jon or Thomas for ways to make your rest periods better suit your training goals.

References:

Gonzalez, A.M. (2016). Effect of interest rest interval length on resistance exercise performance and muscular adaptation. Strength and Conditioning Journal, 38(6), 65-68.

Ouellette, K.A. et al. (2016). Comparison of the effects of seated, supine, and walking interest rest strategies on work rate. The Journal of Strength and Conditioning Research, 30(12), 3396-3404.

NSCA. (2015). Essentials of Strength Training and Conditioning (4th ed.). Champaign, IL: Human Kinetics

Prepared for the JKC blog by Coach Thomas.

Photo credit: JP Mullowney

I’m 29 and I just had my 3rd Liftiversary 🥳 at JKC. I chose to train here because of the great word on the street and the fact that at lululemon, we’re encouraged to support our local community. My day-to-day routine is very busy, and I love showing up and having to think very little about my workout. The vibes are always good, my music choice is usually accommodated, and the bys are incredibly supportive and compassionate, helping me reach my goals (even when I had a broken hand). I also get to be my weird self, and am embraced fully.

sumo deadlift

I had always wanted to start lifting weights and get stronger, but didn’t know where to start. I was looking not just for a gym, but for training on proper technique to prevent injury and a program designed for my specific goals. I also wanted a fun and supportive atmosphere to keep me coming back. JKC delivered on all of this and more.

Jon and Thomas have a wealth of knowledge that help their clients get the most out of their time in the gym. Programs are continuously modified to keep the workouts challenging. Even through everyone’s program is unique, you always have the coaches and other clients cheering you on and pushing you to achieve new bests.

I am turning 67 next month and I started my journey with JKC in 2018. Seven years ago I experienced significant foot pain which had a negative impact on my day to day activities. I learned that issues in other parts of the body need to be addressed to achieve a positive result. My doctor (Dr. Jessica Wade) suggested, along with some other therapies, that I could  benefit from the conditioning JKC had to offer. I previously had not trained in any gym. I observed how many gyms operated and had a sense that JKC would be more my style: training in a small group setting, having such personal attention, and a program meeting my specific needs is fantastic! I love the atmosphere at the gym. Everyone is accepted and you feel supported and comfortable.

I recently visited Newfoundland for one month, and was looking for a good place to train while I was there. Jon and the team at JK conditioning really took the time to assess what I already knew, and set achievable goals for the time that I had with them. The gym was such a great place to push yourself. It had everything you needed, but more importantly it had a well organized, very knowledgeable, and really motivating group of trainers to push you at each workout. Not to mention a really nice group of other members who also motivated me to go that little bit further. I would highly recommend the gym to anyone who has a goal and wants to find a place to help them achieve it.

I am the oldest client at JKC at 79 years, soon to be 80. I started training at JKC July 2021. I started at JKC because two of my three sons Justin and Michael and their partners Andrea and Keir and one of my doctors recommended JKC. They all train at JKC Now my wife Linda trains at JKC too. My third son Jonathan lives in Kingston. There is a congenial community atmosphere at JKC. People are introduced to each other. There is effective personal training at JKC.

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