The Myth of the 'Short Rest' Grind
If you have spent any time in a gym, you have likely heard the advice that you should keep your rest periods short—often 60 seconds or less—to 'keep the intensity high' or 'maximize metabolic stress.' For years, this was the gold standard for anyone looking to build muscle. However, as we look at the latest sports science, that conventional wisdom is being turned on its head.
At Clarence Park Health Suite, we believe in training smarter, not just harder. If you are looking to get the most out of your 1-to-1 personal training sessions or your solo gym workouts, it is time to reconsider how long you sit on the bench between sets.
What the Science Says
A 2016 study published in Experimental Physiology provided a major wake-up call for the fitness industry. Researchers found that when young men performed resistance training with only 1 minute of rest between sets, their muscle protein synthesis—the biological process responsible for building new muscle tissue—was significantly blunted compared to those who rested for 5 minutes. Even though the short-rest group experienced a higher 'hormonal spike' during the workout, that spike did not translate into better muscle growth.
More recently, a 2025 systematic review and meta-analysis highlighted that while short rest intervals (under 60 seconds) can create a high metabolic demand, they often impair your ability to recover fully. This leads to a drop in force output and total volume across your workout. When you rest longer—typically over 60 seconds—you allow for better neuromuscular recovery. This enables you to maintain higher mechanical tension and perform more quality repetitions, both of which are primary drivers of hypertrophy.
Why 'More' is Often 'Better'
When you rush your rest, you are essentially training in a state of accumulated fatigue. While this feels 'hard,' it often forces you to lower the weight or perform fewer reps as the workout progresses. By extending your rest periods, you achieve several benefits:
- Higher Quality Sets: You can maintain your strength and form for longer, ensuring every rep is effective.
- Better CNS Recovery: Your central nervous system needs time to reset, allowing you to recruit more motor units in subsequent sets.
- Increased Total Volume: Being able to lift a heavier load for the same number of reps (or more reps at the same load) is a proven way to stimulate muscle growth over time.
Practical Application for Your Gym Routine
Does this mean you should spend 5 minutes scrolling on your phone between every set? Not necessarily. For most gym-goers, the 'sweet spot' often lies between 90 seconds and 3 minutes, depending on the exercise intensity.
- Prioritise Compound Lifts: For big movements like squats, deadlifts, or overhead presses, aim for 2–3 minutes of rest. These movements are taxing on the whole body and require significant recovery to perform well.
- Listen to Your Body: If you are feeling breathless or your muscles are still burning significantly, you are not ready for the next set. Use the clock, but use your internal feedback as a guide.
- Focus on Performance: If you find your performance dropping off sharply after the first set, you are likely resting too little. Try adding 30–60 seconds to your current rest interval and see if you can maintain your rep count.
At our gym, we encourage members to focus on the quality of their movement rather than the speed of their workout. If you are unsure how to structure your rest periods for your specific goals, our personal training services are designed to help you tailor your recovery to your unique physiology. Remember, the time you spend resting is not 'wasted' time—it is the time your body uses to prepare for the next stimulus that will ultimately lead to your results.