So your priority is to do whatever it takes to increase your ability to produce force. Remember, your goal is to lift the weight on the bar. Rush your rest times and it’s likely that you won’t be able to complete all the sets and reps planned for your session – not good. If it takes a few minutes longer on your last few sets to recover, go ahead and take it. But it’s not the goal.įatigue accumulates. If your respiration and heart rate goes up, it’s just a by-product of strength training, especially when the weights get heavy. You’re training for the ability to produce force. When you’re squatting, bench pressing, deadlifting and pressing in the gym, you’re training for strength. However, strength training is not cardiovascular conditioning. Depending on your goals, there will be situations where you want a high respiration and heart rate. There’s a difference between exercise and training. So if your heart is not beating out of your chest and you’re not gasping for air, are you even exercising? The general population experiences this as breathlessness and an elevated heart rate. It’s a common misconception that exercise = cardiovascular exercise. These days, he’s more receptive to advice.Įxercise versus training: A high heart rate is NOT the goal I don’t know if he realised that he could have made better progress if not for this. And every now and then, he’d fail his set because he wasn’t fully recovered and we’d have the same conversation about resting between sets. He’d take our advice, but would get impatient periodically and try to bargain for a shorter rest durations. He failed because he wasn’t fully recovered from the previous set but could have easily completed it if he rested for a couple of minutes more.ĭid he learn? Well, not entirely. It was a 5 rep set, but on his 4th rep, he couldn’t get back up. As usual he rested too little before taking the bar out. And the consequences of insufficient rest showed up pretty quickly. Because his weights started pretty light, the rationale for resting sufficiently between sets wasn’t apparent.Īfter a few weeks of training, the weights started to get slightly challenging. Despite everything, he wouldn’t listen and started the next set as soon as he felt ready. He was a newbie to barbell training, so it’s possible he didn’t understand why rest between sets is important. We told him to rest more, but he’d completely ignore us and continue lifting. But less than a minute later, he’d walk over to the rack, take the bar out saying that he was good to go and started lifting.
We once had a client who constantly ignored our recommendations and insisted on cutting short his rest. Not resting enough is a common rookie mistake So how long should you rest between sets? But the question of rest concerns all lifters, because rest between sets is a necessary but often overlooked part of training. How much rest to take between sets is actually a very common conversation that we have with our novice clients. If you haven’t guessed by now, our lifter in question is most likely a novice. Lifter: Nah, I don’t need that much rest. Lifter: Ok, I’m ready, let’s go for the next set!Ĭoach: It’s only been a minute.
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