Missy:
Little details sometimes make a big difference in whether or not you'll be successful. That's why it's important to first master the basics.

Resting between sets depends on your ultimate goal. Many lifters use a variety of rest periods to achieve different results.

Power lifters rest 5-8 minutes between sets because their only concern is lifting huge amounts of weigh for 1-3 repetitions. They don't care what their bodies look like and usually resemble a side a beef with legs.

Body builders range from no rest to approximately 2 minutes. Their goal is to build as much muscle as possible while staying lean and are usually so big they have a hard time fitting in clothes off the rack.

I believe the average person should rest somewhere in the range of 45-60 seconds between sets. This allows you to get an intense workout with good form instead of lifting joint busting weights that will land you in the emergency room. It will also help you to stay lean keeping you're work out fast and to the point.

Keep in mind women can recover faster than men. Ever wonder why women can do aerobics for hours on end while most men are more suited to lifting heavier weights? The reason is men naturally carry more muscle mass than women. That's why I keep my male clients between 45-60 seconds and female clients between 30-45 seconds between sets.

To determine how long a rep should take simply apply the following rule: Always control the weight at the top and bottom of the movement. This keeps the form reasonably strict and puts the pressure on the muscle instead of the joint. Each repetition should take about 3-4 seconds to complete.

Your weight training workout should take between 30- 60 minutes depending on your lifestyle. If it's taking you an hour and a half you'll need to make some changes. Remember more is not always better. Your body exhausts its energy stores after about an hour. Lifting longer will make it very difficult for your body to recuperate.

Back to newsletter