Why can’t you rest too long between approaches in the gym?

Answers from a certified trainer and researcher at the Saratov Medical Research Center.

In an ideal world, we could train to failure without stopping. But in sports, as in life, effort should be alternated with rest. The question arises: how long should we rest between sets – 1, 2, 3 minutes? Is it possible to rest longer?

Is it possible to take long breaks between approaches?

Researcher of the Saratov Research Center of Hygiene of the Federal Biomedical University of Saratov.

It is impossible to rest too long, because it leads to cooling of muscle fibers. The effectiveness of training in this case is reduced.

Long breaks have their price – it is a drop in body temperature and reduced blood circulation. That is, the body, simply put, cools down during this time. During training, the body should keep a certain temperature and be in training mode. Excessive rest has a negative effect on ligaments and muscles, and during the next approach you will spend time to prepare your body for the load again. But in general, you should rest as much as the situation requires – the main thing is to take into account your body’s capabilities.

What is the optimal rest interval between approaches?

The duration of rest depends on the purpose of training (strength, endurance, speed and power qualities) and the level of fitness. On average, the rest period between sets usually ranges from 30 seconds to 5 minutes. The heavier the weight you are working with, the longer the rest periods. Conversely, the lighter the exercise, the shorter the rest periods. While there is no perfect number for everyone, the following are considered optimal intervals:

• Increasing strength: from 2 to 5 minutes.
• Increasing endurance: 30 to 60 seconds.
• Gaining muscle mass: from 1 to 2 minutes.

World, European and Russian powerlifting champion, twice world record holder, certified trainer.

Rest between approaches affects the recovery of muscle fibers. Glycolytic fibers or “white” fibers recover more slowly – they need about 3-10 minutes of rest.

Slow fibers or “red” fibers recover much faster – they need 30 seconds to 1 minute of rest. This short rest period is due to the fact that slow muscle fibers are involved in low-intensity endurance work.

How do I calculate the right rest time for me?

The length of the time interval depends on several factors:

1. Consider your initial level of fitness and speed of adaptation to exertion. If you are a beginner, you should base your personal rest time on the number of repetitions of the exercise being performed. The same applies to an experienced athlete after a long break – the exercise should be approximately the same during all approaches.

Vladimir: If the rest time is insufficient, the rapid oxidation of muscles will lead to a sharp decrease in the number of repetitions in the next approaches. And this is especially undesirable in circuit training. Too long rest is also impossible, because it leads to cooling of muscle fibers. In this case, the effectiveness of training is reduced.

2. Pay attention to the difficulty of the exercise. The more muscle groups are involved in the process, the more time is needed to recover performance. Vladimir also recommends taking into account the volume of the muscle itself, which is being worked during the exercise. For larger muscle structures (pectoral muscles, broadest muscles of the back, muscles of the hips) the rest time should be much longer than for smaller muscles (muscles of the upper limbs, muscles of the lower leg).