How much rest should I take between sets of resistance training exercises?

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The amount of time between rest depends on your resistance training goal. If you are using heavy loads and looking to increase strength or power allow 3-5 minutes of rest. If you are looking to increase muscle size allow 1-2 minutes rest. For muscle endurance allow 30 seconds - 1 minute of rest.
JC Pinzon
Fitness

Anywhere between 30 and 300 seconds in between sets; the longer you rest the heavier you can lift and therefore increase size and/or power. Resting less time increases endurance. It all depends on your goals and your time. If you don't have much time then circuit training with minimal rest in between sets is the best for endurance. I usually rest about a minute while I stretch and then move on to the next exercise. A strength training session should be around 45 minutes average covering all major muscle groups. If you are taking longer than an hour you may be spending too much time at the gym and resting too much. Incorporate some cardio and flexibility as well in your sessions and you will see better results overall. Remember that heavy training requires more recovery time. Train heavy only if you are looking for large muscles, but make sure your mechanics and form are perfect or you will get hurt sooner or later. It is better to train light first and then increase gradually over the years.

The type of resistance training you are doing will determine the amount of rest between sets.  There are basically 3 types of resistance training. They are endurance training, hypertrophy training (training for size) and strength training.  Endurance training consists of 1-3 sets of 15-20 reps and the rest should be 30-45 sec. Hypertrophy training is usually 3-4 sets of 8-12 reps with 60 sec of rest.  Strength training requires 5-6 sets of 1-6 reps and a rest period of 2-5 minutes.

The amount of rest you take between your sets of resistance exercise depends on the goal you are trying to achieve.For example, if your goal is to improve muscular endurance, it is recommended that the rest interval between sets of resistance exercise last anywhere from 0-90 seconds.If your goal is to increase strength and muscle size, it is recommended that the rest interval between sets of resistance exercise last anywhere from 45 seconds to 3 minutes.Lastly, if your goal is to increase maximal strength and power, it is recommended that the rest interval between sets of resistance exercise lasts anywhere from 3-5 minutes.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.