Over the years, I’ve been asked the same question again and again:
“How long should I rest between sets? What’s the reason for it? And what’s the best rest time?”
If you’ve ever wondered the same thing, this article should make things much clearer—and hopefully help you train smarter.
Muscular Strength
Definition: Strength is the maximum amount of force a muscle or group of muscles can produce. Think of your 1-rep max—the heaviest weight you can lift for one single repetition with maximum effort. Examples: your heaviest bench press, deadlift, or squat.
Before attempting a true 1RM, I recommend building a solid base for at least 6–8 months. Get familiar with the exercises, master your technique, and then test yourself. Otherwise, it’s like taking your final exam on the first day of school—possible, but probably not wise.
Strength is incredibly useful in real life—carrying someone out of a burning building, rowing against a strong current, hauling your friend out of a bar after a night out, or (if you’re feeling brave) wrestling a bear.
Guidelines for Strength Training:
- Reps: 1–6
- Sets: 3–5
- Rest: 2–5 minutes (sometimes more—though at that point you might need a pillow and a coffee machine)
- Load: 80–100% of 1RM for experienced lifters, 75–85% for beginners
Power = Speed × Strength
Definition: Power is your ability to generate force quickly. In sports, power is king—the more you can produce, the more likely you are to dominate in explosive or contact activities. (Although I’m not convinced it helps much in chess.)
Example: Two people can squat 100 kg. The one who lifts it faster is producing more power.
Guidelines for Power Training:
- Reps: 1–5
- Sets: 3–5
- Rest: 2–3 minutes
- Load: 30–70% of 1RM for explosive lifts, jumps, and throws (focus on speed, not grinding the weight up)
- Note: Highly sport-specific—seek guidance if you want to train for maximum effect.
Muscular Endurance
Definition: The ability of your muscles to repeatedly contract over time without fatiguing.
Daily Life Examples: Cycling to work, paddling a kayak, hiking, gardening, rock climbing—anything that keeps your muscles working for extended periods.
Guidelines for Endurance Training:
- Reps: 12+
- Sets: 2–3
- Rest: 30–60 seconds
- Load: Low to medium (about 40–60% of 1RM)
Hypertrophy (Muscle Growth)
Hypertrophy is the process of increasing muscle size. It’s useful for balancing out weak muscle groups, improving performance in certain sports, and yes—looking better in a t-shirt.
Focusing only on hypertrophy, however, is like only eating sweets—not the healthiest long-term approach. A balanced program is key.
Guidelines for Hypertrophy Training:
- Reps: 6–12 (but can also happen with 4–6 or 15–30 reps if you train close to failure)
- Sets: 4–6
- Rest: 45–90 seconds
- Load: Medium to heavy (60–80% of 1RM for advanced lifters)
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