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 chose JKC originally to help prevent rowing injuries. I’m a rower and we won the St. John’s Regatta in 2019 but I rowed through a rib stress fracture and missed significant time in the boat during the racing season. Training at JKC consistently since the pandemic helped me stay injury free this year and made me the strongest I’ve ever felt, which helped me help my team win the 2021 St. John’s Regatta! Jon adds variety and mixes the exercises up well so that the workout goes by quickly and strength is gained. The gym is very personable and I like the eclectic mix of people that are there. JKC is much more intimate and personal than other gyms.

Tara Rector-Whelan

Personal Strength Training by Thomas King

I started at JKC after a good friend recommended it to me. She had been coming for about a year and I was envious of her great results. I felt sluggish after failing to motivate myself with various home workout routines. I love the fun and relaxed atmosphere at JKC. It’s such a comfortable gym space and I enjoy knowing so many of the people I work out with. Jon and Thomas make an effort to introduce everyone to each other and with all the joking around,  it starts to feel like a family. Not to mention the awesome results. I’ve always liked to run on a treadmill but I’ve never had the drive to lift weights on my own. Going to JKC makes me accountable which was what I really needed. I feel so much stronger and healthier than I did 4 years ago when I started.

JKC was recommended by a previous trainer who followed Jon online. He thought Jon’s approach to training was excellent. JKC employs well educated trainers who are very particular about technique and form. I have never injured myself because the trainers know what they are doing. They can always answer any questions I ask about my training. As well the trainers are friendly contributing to a relaxed and friendly atmosphere at the gym.

I had signed up for other gyms in the past and never went or rarely went. Something always got in the way or I was just too tired and lacked motivation to go. This way I’ve made a commitment to Jon or Thomas and I try very hard to keep my sessions once I’ve booked in. JKC is different from other gyms that I’ve tried in the past because no one is there to be “seen”. We are all there to get a good workout in and go on with our lives. And it’s a small gym so you get to know everyone and it’s like a big family. When I joined JKC, I couldn’t do a chin up with an elastic band, but I’ve slowly worked up to 10 free hanging chin ups. That was big because I hate chin ups.

My initial goal was to find qualified personal training services in a personalized small gym setting. I have never been a fan of large gyms. JKC offers a friendly, happy gym experience that motivates me to strive for bigger and better results every week. Jon, Thomas and Craig are genuinely talented and always excited to celebrate everyone’s success.

I have a passion for challenging myself to achieve or beat goals. My favourite memories take me back to greater wins than I ever imagined with deadlifts and after a lot of determination and hard work, being able to do multiple chin-ups. Training at JKC has been one of the best experiences of my life – thank you for your commitment to helping me stay fit!!💪🏼😅

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