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Rest Intervals During Lifting Sessions


It's a common occurrence in the gym to see folks rush through a lifting session. Patience is not always a skill that we all posses when it comes to lifting heavy things. 

Some folks tend to rest far too little while others tend to rest far too much. On that note, how much rest is the right amount of rest?

The answer is, it depends. 

When we are doing heavier sets of 1-5 reps, with an RPE (rate of perceived exertion) over 8/10, we generally want to give our bodies a minimum of 3 minutes of rest and a maximum of 5 minutes between sets. 

If we are performing sets of 8-12 reps and our RPE is less than 8/10 but greater than 6/10, generally we want to give our bodes a minimum of 90 seconds of rest and a maximum of 3 minutes between sets. 

Should we be performing sets larger than 12 reps, it is likely we will be working at an RPE of less than 6/10, and generally we would give our bodies a minimum of 20 seconds and a maximum of 1 minute of rest between sets. 

These are simple guidelines we want to encourage you to use when it comes to getting the most out of our lifting sessions during class times. 

Rest is key for success. Try to make a conscious effort to rest the appropriate amount of time between each set. Heck, it's even encouraged for you to sit down when resting between sets.  

Coach Tom.