The Rest Dilemma
We have all been there. You finish a tough set of squats or bench presses, drop the weight, and stare at the clock. Should you rest for 60 seconds? Two minutes? Five? For many of us at Clarence Park Health Suite, the goal is to get a great workout without spending all day in the gym. While traditional advice often suggests a fixed rest period—like a strict 90 seconds—new research suggests there might be a more effective, objective way to manage your recovery.
The Power of Adjustable Rest
A 2026 study published in Sports Health explored a concept called 'repetition-based inter-set rest adjustment.' Instead of sticking to a rigid timer, this method suggests that your rest period should be dictated by how many repetitions you managed to complete in your previous set.
Researchers compared three different approaches: fixed rest (3 minutes), self-selected rest (resting until you feel ready), and an adjustable protocol based on performance. The findings were eye-opening: the adjustable protocol allowed participants to achieve a significantly higher total repetition volume compared to the fixed rest approach, without increasing their perceived exertion or metabolic stress.
Why This Matters for Your Training
Why does this matter for your progress? In weight training, total volume—the number of sets multiplied by the number of reps—is a primary driver of muscle growth and strength. If you are constantly rushing your rest periods because you feel like you 'should' be moving faster, you might be cutting your sets short because your muscles haven't fully recovered. Conversely, if you rest too long, you might be wasting time that could be better spent elsewhere.
By using a repetition-based approach, you are essentially 'autoregulating' your recovery. If you hit a high number of reps, you might need a slightly longer rest to recover for the next set. If you hit a lower number, you might be able to jump back in sooner. This keeps your intensity high and ensures you are always performing at your best for every single set.
How to Apply This at Clarence Park
You don't need a complex spreadsheet to use this method. Here is a simple, actionable way to implement it during your next session:
- Track Your Reps: Keep a simple log of how many reps you hit on your first set.
- Adjust Based on Performance: If you hit your target rep range easily, take your standard rest. If you find your reps dropping significantly on the second or third set, add 30–60 seconds to your rest period to ensure you can maintain quality for the remaining sets.
- Focus on Quality: The goal isn't to rest as little as possible; it is to rest just enough to maintain high-quality, controlled repetitions.
If you find yourself struggling to gauge your recovery or want to build a more structured program that incorporates these principles, our team is always available for 1-to-1 personal training. We can help you tailor your rest intervals to your specific goals, whether you are looking to build muscle or improve your overall fitness.
The Bottom Line
Training is about finding the balance between effort and recovery. By moving away from rigid, arbitrary timers and listening to what your body needs based on your actual performance, you can unlock more volume and better results. Next time you are in the gym, try adjusting your rest based on your rep count—you might be surprised at how much more you can achieve.