Why Rest Between Sets Actually Makes You Stronger - Ben Griffin

When you’re training for strength, the time you spend resting is just as important as the time you spend lifting. It’s not being lazy, it’s part of the process.

Recharge your energy

Heavy lifts use up quick-burst energy that takes a couple of minutes to refill. If you cut your rest short, you won’t have enough in the tank to do your next set.

Reset your nervous system

Strength isn’t just about your muscles, it’s also about how well your brain and nerves fire those muscles. Longer rest give your nervous system time to reset so you can lift heavy again with full strength.

Keep your reps clean

Rushing your rest usually means sloppy reps. Resting the appropriate amount of time lets you come back strong, keep good form, and get the most out of every set.

Make real progress

Strength comes from quality efforts stacked over time. Proper rest makes sure each lift is heavy enough to push your body to adapt and grow stronger.

Bottom line: Rest matters. Don’t rush it. The general recommendation for how long to rest between heavy sets, when doing compound lifts (e.g. deadlifts, squats, bench press), is 2 – 5minutes. We want as close to full recovery as possible. Resting between sets is what lets you lift heavy, stay safe, and keep building strength.