{"id":293633,"date":"2019-05-09T22:20:00","date_gmt":"2019-05-09T20:20:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=293633"},"modified":"2023-09-08T09:36:26","modified_gmt":"2023-09-08T07:36:26","slug":"how-long-should-you-rest-between-reps-exercises-and-workouts","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/how-long-should-you-rest-between-reps-exercises-and-workouts\/","title":{"rendered":"How long should you rest between reps, exercises and workouts?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/how-long-should-you-rest-between-reps-exercises-and-workouts\/#Breaks_between_exercises\" title=\"Breaks between exercises\">Breaks between exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/how-long-should-you-rest-between-reps-exercises-and-workouts\/#Breaks_between_repetitions\" title=\"Breaks between repetitions\">Breaks between repetitions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/how-long-should-you-rest-between-reps-exercises-and-workouts\/#Recovery_periods_between_workouts\" title=\"Recovery periods between workouts\">Recovery periods between workouts<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Many of us believe, that&nbsp;<strong>weights and the number of repetitions<\/strong>&nbsp;are the most important aspects when training and do not consider other aspects that help us to achieve our goals. It is not good because individual<strong>&nbsp;breaks greatly affect physiological response of the body activated by training<\/strong>.&nbsp;<span style=\"color: #ff6600;\"><em><span class=\"tadv-color\">[1]<\/span>&nbsp;<\/em><\/span>It is essential to understand the interaction between all the training aspects, such as&nbsp;<strong>intensity, number of sets, rest interval<\/strong>&nbsp;between sets, rest interval between workouts,&nbsp;<strong>type of exercise and speed of muscle activity<\/strong>&nbsp;to perform effective, powerful and safe training.&nbsp;<span style=\"color: #ff6600;\"><em><span class=\"tadv-color\">[2]<\/span><\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Breaks_between_exercises\"><\/span>Breaks between exercises<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Before creating a training plan we firstly need to have some idea&nbsp;<strong>of what we want to achieve<\/strong>&nbsp;and how long it takes. The more precisely we define our goals,<strong>&nbsp;the better we process<\/strong>&nbsp;some training aspects into a single training period.&nbsp;<strong>We need some weights<\/strong>&nbsp;to perform&nbsp;<strong>short, but the most intensive muscular contractions<\/strong>&nbsp;to get the maximum effort of the nervous and muscular systems. Power growth may be only achieved by the enormous effort made in short intensive beginnings&nbsp;<strong>that activate<\/strong>&nbsp;high-threshold motor units.&nbsp;<strong>Motor unit<\/strong>&nbsp;is a basic functional and biomechanical unit that includes a group of muscle fibres innervated by only one motoneuron.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-639260538.jpg\" alt=\"HOW LONG SHOULD YOU REST BETWEEN REPS, EXERCISES AND WORKOUTS?\" width=\"843\" height=\"562\" title=\"HOW LONG SHOULD YOU REST BETWEEN REPS, EXERCISES AND WORKOUTS?\"\/><\/figure><\/div>\n\n\n\n<p>Miroslav Petr and Petr Stastny state that \u201cfull concentration and maximum free effort may be achieved only if&nbsp;<strong>each following set is performed under conditions of complete recovery<\/strong>&nbsp;of the energy sources the ATP-CP system.\u201d<span style=\"color: #ff6600;\"><em><span class=\"tadv-color\">[1]<\/span><\/em><\/span>&nbsp;It means, that maximum effort methods requires<strong>&nbsp;complete or almost complete recovery<\/strong>&nbsp;associated with maintaining recovery periods.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However,&nbsp;<strong>maximum effort<\/strong>&nbsp;is different for each type of training.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u2022&nbsp;<strong>Maximum strength&nbsp;<\/strong>\u2013 1-5 repetitions, in a set time of 0 to 20 seconds, the body requires maximum recovery that can be achieved with a&nbsp;<strong>rest period of 180 \u2013 300 seconds.<\/strong><\/p>\n\n\n\n<p>\u2022&nbsp;<strong>Maximum strength and hypertrophy&nbsp;<\/strong>\u2013 6-8 repetitions, in a set time of 20 to 40 seconds,&nbsp;<strong>rest period of 120-180 seconds.<\/strong><\/p>\n\n\n\n<p>\u2022&nbsp;<strong>Hypertrophy&nbsp;<\/strong>\u2013 9-12 reps, in a set time of 40 to 70 seconds,&nbsp;<strong>rest period of 120-75 seconds.<\/strong><\/p>\n\n\n\n<p>\u2022<strong>&nbsp;Endurance strength<\/strong>&nbsp;\u2013&nbsp; training should be performed with a higher number of reps (13-25), in a set time of&nbsp;<strong>50 to 120 seconds and and incomplete rest period of 75-10 seconds.&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-456903637.jpg\" alt=\"HOW LONG SHOULD YOU REST BETWEEN REPS, EXERCISES AND WORKOUTS?\" width=\"843\" height=\"562\" title=\"HOW LONG SHOULD YOU REST BETWEEN REPS, EXERCISES AND WORKOUTS?\"\/><\/figure><\/div>\n\n\n\n<p><em>Therefore, we can make a conclusion of it all in one sentence :&nbsp;<strong>the greater resistance is used in the set, the longer rest period is required.&nbsp;<\/strong>The aim of this information is to help you achieve maximum performance in each training set.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/span><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, if we require the greatest muscle mass growth (hypertrophy), there is a combination of moderate intensity (9 to 12 reps) and shorter intervals (30 to 60 seconds) that cause an intense increase of growth hormone. But it works only for muscle hypertrophy.&nbsp;<em>\u201cWhen we train with a low number of reps, when the longer recovery period between sets is needed, there is only a minimal growth hormone response after training.\u201d<span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/em><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-849215342_1.jpg\" alt=\"HOW LONG SHOULD YOU REST BETWEEN REPS, EXERCISES AND WORKOUTS?\" width=\"843\" height=\"562\" title=\"HOW LONG SHOULD YOU REST BETWEEN REPS, EXERCISES AND WORKOUTS?\"\/><\/figure><\/div>\n\n\n\n<p>On the other side, if we&nbsp;<strong>shorter rest period between sets up to 30 seconds,<\/strong>&nbsp;it keeps our heart rate higher and that gives us the benefit of aerobic exercise during training. These short recovery periods are considered to be<strong>&nbsp;the most effective in pre-competition (shredding) period<\/strong>&nbsp;or if we need to<strong>&nbsp;burn excess calories faster.&nbsp;<\/strong>It is also one of the reasons why&nbsp;<strong>super-sets or three-sets<\/strong>&nbsp;are used a few weeks before competition. Super-sets consist of two exercises that alternate with rest period up to 30 seconds. Three-sets consist of three exercises and it works on the same principle. Example : first exercise Bench press with a large rod, rest period up to 30 seconds and second exercise \u2013 lat pulldown with both hands in front of the head, rest period up to 30 seconds again. This is considered to be&nbsp;<strong>one set in a super-set.&nbsp;<\/strong><span style=\"color: #ff6600;\"><em><span class=\"tadv-color\">[4]<\/span><\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"7185,28186,28794,1593,51652,48031,53680,51223,51208\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What about women and their rest periods between exercises?\r\n<\/h3>\n\n\n\n<p><em>\u201cResearch has shown that women, exercising with a similar weights as men,<strong>&nbsp;produce a lower amount of lactic acid<\/strong>. Therefore, they feel a lower heart rate increase. It is also the reason why their bodies require shorter rest periods between sets than men.\u201d&nbsp;says F. Delavier in his book called&nbsp;Delavier\u2019s Women\u2019s Strength Training Anatomy Workouts.&nbsp;Women tend to increase their rest period more than necessary, so they can&nbsp;<strong>handle heavier weights and more sets<\/strong>&nbsp;and it reduces the intensity of their training.<\/em><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-636758848.jpg\" alt=\"HOW LONG SHOULD YOU REST BETWEEN REPS, EXERCISES AND WORKOUTS?\" width=\"843\" height=\"562\" title=\"HOW LONG SHOULD YOU REST BETWEEN REPS, EXERCISES AND WORKOUTS?\"\/><\/figure><\/div>\n\n\n\n<p>30 to 45 seconds should be enough for women to make them physically and mentally more efficient. Beginners, or simply less fit women, should have a<strong>&nbsp;longer break i<\/strong>n fitness centers. If you want to burn calories and fat, you need to get used to the&nbsp;<strong>faster pace with only 10 to 20-second break<\/strong>&nbsp;between exercises. As you progress,&nbsp;<strong>reduce these breaks to the absolute minimum<\/strong>. After you reach the absolute minimum, you are ready to start the most intensive type of the training, also called&nbsp;<strong>circuit training<\/strong>. Recovery period in circuit training is the time of preparing from one exercise to another.&nbsp;<span style=\"color: #ff6600;\"><em><span class=\"tadv-color\">[5]<\/span><\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Is it needed to have a break between core exercises?<\/h3>\n\n\n\n<p><strong>30-second break<\/strong>, before starting another exercise, is recommended for beginners, who are unable to keep<strong>&nbsp;in plank position for 30 seconds.&nbsp;<\/strong>The longer we keep the plank position, the shorter the break should be. Plank is usually part of the circuit training that includes more exercises used to strengthen the core of the body. That is the reason why&nbsp;<strong>the break between plank should be as short as possible<\/strong>.<span style=\"color: #ff6600;\">&nbsp;<em><span class=\"tadv-color\">[6]<\/span><\/em><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-657020656.jpg\" alt=\"HOW LONG SHOULD YOU REST BETWEEN REPS, EXERCISES AND WORKOUTS?\" width=\"843\" height=\"562\" title=\"HOW LONG SHOULD YOU REST BETWEEN REPS, EXERCISES AND WORKOUTS?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Breaks_between_repetitions\"><\/span>Breaks between repetitions<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Recovery period, also known as&nbsp;<strong>rest-pause or interrepetition rest,<\/strong>&nbsp;is mainly used with strength trainings. This method includes performing one or more repetitions with<strong>&nbsp;a heavy load<\/strong>&nbsp;(6 to 1-RM)&nbsp;<strong>followed by a short 15 to 30-second rest period<\/strong>&nbsp;and again with more repetitions.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>According to the study, that was conducted by the trio (Lawton, Cronin and Lindsell) in 2006, breaks between reps, when training with a higher number of repetitions,&nbsp;<strong>increase overall strength than when training without breaks.&nbsp;<\/strong>Lawton, Cronin and Lindsell studied a group of athletes who performed concentric repetitions as quickly as possible<strong>&nbsp;in a regular set of 6 repetitions<\/strong>&nbsp;with 6-RM, comparing it to the same weights training of six sets with only one repetition and a 20-second rest break between sets, three set training with two repetitions and a 50-second rest period between them and two set training with three repetitions and 100-second rest period. Athletes,<strong>&nbsp;who had breaks between sets<\/strong>, showed&nbsp;<strong>significantly better strength performance<\/strong>&nbsp;with 4 to 6 repetitions (25-49%). Total power during each set with break has also improved up to 21.6-25.1%&nbsp;<strong>comparing it to the regular 6-RM set<\/strong>. There was no significant power difference in these three examples. Performance and power&nbsp;<strong>significantly dropped when training without breaks<\/strong>&nbsp;(7-16%), with 20-second break (2.7-6%) but it was much better with 40-second rest period (0.4-3%).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>There was also another study conducted by Hansen in 2011. He tested e<strong>xplosive power of highly trained rugby players<\/strong>&nbsp;in multi-joint exercises for 8 months. Athletes were divided into two groups. First group was trained in the traditional way&nbsp;<strong>without using rest periods<\/strong>&nbsp;between repetitions. Second group was trained with 30-second rest periods. However, there was only minimal difference between these two groups in exercises such as jumping squat, power clean or clean pull.<span style=\"color: #ff6600;\"><em><span class=\"tadv-color\">[7]<\/span><\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Recovery_periods_between_workouts\"><\/span>Recovery periods between workouts<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Recovery periods between workouts, or training frequency, is one of the most personal training aspect. Its duration mainly depends&nbsp;<strong>on the volume and intensity of training, type of exercises, fitness level, ability to regenerate, diet and training goals.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-669524180.jpg\" alt=\"HOW LONG SHOULD YOU REST BETWEEN REPS, EXERCISES AND WORKOUTS?\" width=\"843\" height=\"562\" title=\"HOW LONG SHOULD YOU REST BETWEEN REPS, EXERCISES AND WORKOUTS?\"\/><\/figure><\/div>\n\n\n\n<p>Heavy workouts require a longer recovery period, mainly&nbsp;<strong>because we need to be able to perform the same or even more effective training,<\/strong>&nbsp;especially multi-joint exercises such as squats, lunges, deadlift, etc. We need&nbsp;<strong>up to 72 hours of regeneration<\/strong>&nbsp;after using an&nbsp;<strong>extremely heavy load<\/strong>&nbsp;(90% to 100% of 1-RM (one repetition maximum). When&nbsp;<strong>we use only low or medium load<\/strong>&nbsp;(60% to 85% of 1-RM), short recovery period of<strong>&nbsp;48 to 24 hours is enough<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, if you have an eccentric (over-maximum) workout, using a load of 120% to 130% of 1-RM, it is essential to have<strong>&nbsp;at least 72 hours recovery period<\/strong>, before you continue another eccentric workout. Longer recovery period after such a workout is needed because of the fact, that this kind of workout causes<strong>&nbsp;greater breakdown of muscle fibre and tissue<\/strong>, releases enzymes, worsen neuromuscular function that limits strength production and in addition,<strong>&nbsp;muscle pain is delayed<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-669481114.jpg\" alt=\"HOW LONG SHOULD YOU REST BETWEEN REPS, EXERCISES AND WORKOUTS?\" width=\"843\" height=\"562\" title=\"HOW LONG SHOULD YOU REST BETWEEN REPS, EXERCISES AND WORKOUTS?\"\/><\/figure><\/div>\n\n\n\n<p>Recent study was trying to find the&nbsp;<strong>difference between one workout per week and two to three workouts per week<\/strong>&nbsp;of untrained individuals. Each workout consisted of 7 sets with 10 reps of eccentric contractions for quadriceps muscles. Both groups&nbsp;<strong>showed significant improvements.<\/strong>&nbsp;However, eccentric training, performed once a week, was more&nbsp;<strong>effective in strength and muscle maintaining.<\/strong>&nbsp;Group with 2 to 3 workouts per week experienced<strong>&nbsp;an increase in strength.<\/strong>&nbsp;Weightlifting and bodybuilders trainings are considered to be highly frequent (4 to 6 trainings per week). When preparing for a competition (bodybuilding, weightlifting, crossfit and others), they usually perform&nbsp;<strong>double split program<\/strong>, that means two workouts on the same day and it basically&nbsp;<strong>increases the number of workout up to 12 per week.<\/strong>&nbsp;<em><span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span>&nbsp;<\/em>Miroslav Petr and Petr Stastny say that \u201cBulgarian weightlifter trainer Abadjev performed&nbsp;<strong>9 to 12 workouts per week<\/strong>&nbsp;for his clients.\u201d<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Smaller muscle groups have<strong>&nbsp;the ability to regenerate faster than large muscle groups.<\/strong>&nbsp;We can use external arm rotators as an example, they are able to be trained&nbsp;<strong>up to three times per week<\/strong>&nbsp;compared to complex exercises such as deadlifts or squats.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-690428100.jpg\" alt=\"HOW LONG SHOULD YOU REST BETWEEN REPS, EXERCISES AND WORKOUTS?\" width=\"843\" height=\"562\" title=\"HOW LONG SHOULD YOU REST BETWEEN REPS, EXERCISES AND WORKOUTS?\"\/><\/figure><\/div>\n\n\n\n<p>Miroslav Petr and Petr Stastny also reported, that \u201cwe can&nbsp;<strong>ensure growth progress<\/strong>&nbsp;only with some new stimulus, such as weight gain, number of repetitions, sets or shorter recovery period. Sufficiently regenerated muscle group need to be capable of even&nbsp;<strong>better performance<\/strong>&nbsp;than before. \u201d We all should individually listen to our bodies and be able to say, if there has been a complete regeneration of the trained muscle group.&nbsp;<span style=\"color: #ff6600;\"><em><span class=\"tadv-color\">[9]<\/span><\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Symptoms of strength loss at the start of our workout, and also some other symptoms as nausea, dizziness and fainting, are&nbsp;<strong>indications of inability to tolerate training<\/strong>. In case these symptoms occur, workout should be stopped and recovery period prolonged. Aging reduces the ability to tolerate changes in the pH (acidity) of the muscles and blood. It also emphasizes the need for a&nbsp;<strong>gradual extending of recovery periods<\/strong> between exercises and workouts.&nbsp;<em><span class=\"tadv-color\"><span style=\"color: #ff6600;\">[10]<\/span><\/span><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>What is your experience with different rest periods? What type of&nbsp;<strong>recovery periods<\/strong>&nbsp;do you usually have<strong>&nbsp;between reps, sets and workouts<\/strong>? If you liked this article,&nbsp;<strong>support it and share it<\/strong> with your friends.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Breaks between reps, exercises and workout are very important aspect that significantly affects your progress.  It is absolutely essential to understand the importance of breaks to perform effective, powerful and especially safe training.<\/p>\n","protected":false},"author":25,"featured_media":150196,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[82],"tags":[6449,7181,7253,7475],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-293633","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training-plan-and-workout","8":"tag-exercise","9":"tag-muscle-mass-growth","10":"tag-strength-workout","11":"tag-workout","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How long should you rest between reps, exercises and workouts? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Breaks between reps, exercises and workout are very important aspect that significantly affects your progress. It is absolutely essential to understand the importance of breaks to perform effective, powerful and especially safe training.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/how-long-should-you-rest-between-reps-exercises-and-workouts\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How long should you rest between reps, exercises and workouts? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Breaks between reps, exercises and workout are very important aspect that significantly affects your progress. It is absolutely essential to understand the importance of breaks to perform effective, powerful and especially safe training.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/how-long-should-you-rest-between-reps-exercises-and-workouts\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2019-05-09T20:20:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-09-08T07:36:26+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/prestavky-blog-fb-min_1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/how-long-should-you-rest-between-reps-exercises-and-workouts\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/how-long-should-you-rest-between-reps-exercises-and-workouts\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"How long should you rest between reps, exercises and workouts?\",\"datePublished\":\"2019-05-09T20:20:00+00:00\",\"dateModified\":\"2023-09-08T07:36:26+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/how-long-should-you-rest-between-reps-exercises-and-workouts\/\"},\"wordCount\":1845,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/how-long-should-you-rest-between-reps-exercises-and-workouts\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/prestavky-blog-fb-min_1.png\",\"keywords\":[\"exercise\",\"muscle mass growth\",\"strength workout\",\"workout\"],\"articleSection\":[\"Exercises and workouts\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/how-long-should-you-rest-between-reps-exercises-and-workouts\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/how-long-should-you-rest-between-reps-exercises-and-workouts\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/how-long-should-you-rest-between-reps-exercises-and-workouts\/\",\"name\":\"How long should you rest between reps, exercises and workouts? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/how-long-should-you-rest-between-reps-exercises-and-workouts\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/how-long-should-you-rest-between-reps-exercises-and-workouts\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/prestavky-blog-fb-min_1.png\",\"datePublished\":\"2019-05-09T20:20:00+00:00\",\"dateModified\":\"2023-09-08T07:36:26+00:00\",\"description\":\"Breaks between reps, exercises and workout are very important aspect that significantly affects your progress. It is absolutely essential to understand the importance of breaks to perform effective, powerful and especially safe training.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/how-long-should-you-rest-between-reps-exercises-and-workouts\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.com\/blog\/how-long-should-you-rest-between-reps-exercises-and-workouts\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/how-long-should-you-rest-between-reps-exercises-and-workouts\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/prestavky-blog-fb-min_1.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/prestavky-blog-fb-min_1.png\",\"width\":1200,\"height\":630},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.com\/blog\/how-long-should-you-rest-between-reps-exercises-and-workouts\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"How long should you rest between reps, exercises and workouts?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\",\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"caption\":\"Tom\u00e1\u0161 Ile\u010dko\"},\"description\":\"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"How long should you rest between reps, exercises and workouts? - GymBeam Blog","description":"Breaks between reps, exercises and workout are very important aspect that significantly affects your progress. It is absolutely essential to understand the importance of breaks to perform effective, powerful and especially safe training.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/how-long-should-you-rest-between-reps-exercises-and-workouts\/","og_type":"article","og_title":"How long should you rest between reps, exercises and workouts? - GymBeam Blog","og_description":"Breaks between reps, exercises and workout are very important aspect that significantly affects your progress. It is absolutely essential to understand the importance of breaks to perform effective, powerful and especially safe training.","og_url":"https:\/\/gymbeam.com\/blog\/how-long-should-you-rest-between-reps-exercises-and-workouts\/","og_site_name":"GymBeam Blog","article_published_time":"2019-05-09T20:20:00+00:00","article_modified_time":"2023-09-08T07:36:26+00:00","og_image":[{"width":1200,"height":630,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/prestavky-blog-fb-min_1.png","type":"image\/png"}],"author":"Tom\u00e1\u0161 Ile\u010dko","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Tom\u00e1\u0161 Ile\u010dko","Estimated reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.com\/blog\/how-long-should-you-rest-between-reps-exercises-and-workouts\/#article","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/how-long-should-you-rest-between-reps-exercises-and-workouts\/"},"author":{"name":"Tom\u00e1\u0161 Ile\u010dko","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45"},"headline":"How long should you rest between reps, exercises and workouts?","datePublished":"2019-05-09T20:20:00+00:00","dateModified":"2023-09-08T07:36:26+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.com\/blog\/how-long-should-you-rest-between-reps-exercises-and-workouts\/"},"wordCount":1845,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/how-long-should-you-rest-between-reps-exercises-and-workouts\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/prestavky-blog-fb-min_1.png","keywords":["exercise","muscle mass growth","strength workout","workout"],"articleSection":["Exercises and workouts"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.com\/blog\/how-long-should-you-rest-between-reps-exercises-and-workouts\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.com\/blog\/how-long-should-you-rest-between-reps-exercises-and-workouts\/","url":"https:\/\/gymbeam.com\/blog\/how-long-should-you-rest-between-reps-exercises-and-workouts\/","name":"How long should you rest between reps, exercises and workouts? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.com\/blog\/how-long-should-you-rest-between-reps-exercises-and-workouts\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/how-long-should-you-rest-between-reps-exercises-and-workouts\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/prestavky-blog-fb-min_1.png","datePublished":"2019-05-09T20:20:00+00:00","dateModified":"2023-09-08T07:36:26+00:00","description":"Breaks between reps, exercises and workout are very important aspect that significantly affects your progress. It is absolutely essential to understand the importance of breaks to perform effective, powerful and especially safe training.","breadcrumb":{"@id":"https:\/\/gymbeam.com\/blog\/how-long-should-you-rest-between-reps-exercises-and-workouts\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.com\/blog\/how-long-should-you-rest-between-reps-exercises-and-workouts\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/how-long-should-you-rest-between-reps-exercises-and-workouts\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/prestavky-blog-fb-min_1.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/prestavky-blog-fb-min_1.png","width":1200,"height":630},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.com\/blog\/how-long-should-you-rest-between-reps-exercises-and-workouts\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"How long should you rest between reps, exercises and workouts?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45","name":"Tom\u00e1\u0161 Ile\u010dko","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","caption":"Tom\u00e1\u0161 Ile\u010dko"},"description":"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.","url":"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/293633","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=293633"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/293633\/revisions"}],"predecessor-version":[{"id":494768,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/293633\/revisions\/494768"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/150196"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=293633"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=293633"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=293633"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=293633"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=293633"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}