I'm a Trainer: You're Probably Resting the Wrong Amount Between Sets

Many older guys obsess over how much weight they lift, how many reps they perform, and which exercises they choose. But according to performance coach Chad Waelchli, C.S.C.S., owner of CW Fitness in Lehigh Valley, Pennsylvania. One of the most overlooked factors in the gym is hiding in plain sight: the time you spend resting between sets.

That matters because rest periods don't just influence workout performance. Your breaks between sets can affect strength gains, muscle growth, recovery, and even how well you maintain physical function as you age. "Not paying attention to how long you rest between sets is one of the biggest ways older lifters stall their progress," says Waelchli.

Research from 2024 suggests the time you spend recovering between sets can directly influence your results. Resting long enough to recover helps you maintain power output, complete more quality reps, and accumulate the training volume needed to build muscle and preserve strength as you age.

For adults focused on longevity, that's important. Muscle mass and strength naturally decline with age, and resistance training remains one of the most effective ways to slow that process. Getting your rest periods right can help maximize the benefits of every workout.

Related: This Full-Body Exercise May Be the Closest Thing to a Longevity Hack

Trying to Lift Heavier? Here's Why More Rest Can Actually Help

If your goal is lifting heavier weights or developing power, longer rest periods are your friend.

A review in Sports Medicine concluded that resting three to five minutes between sets is generally most effective for maximizing strength and power, while allowing the muscles and nervous system more time to recover between efforts.

While longer rests may feel less intense, they often lead to better performance when strength is the primary goal.

Could Shorter Rest Periods Help You Build More Muscle?

Many lifters assume shorter rest periods automatically lead to more muscle growth. The reality is more nuanced.

For hypertrophy, Waelchli recommends resting roughly 30 to 90 seconds between sets. These shorter breaks create greater metabolic stress and keep muscles working under fatigue, two factors that may help stimulate muscle growth.

Here's the surprising part: the workout that feels harder isn't always the one that produces the best results. In a study published in the Journal of Strength and Conditioning Research, resistance-trained men who rested three minutes between sets gained more muscle and strength than those who rested just one minute. Researchers believe the longer breaks helped participants recover enough to perform more high-quality work, reinforcing a simple lesson: sometimes the fastest path to progress is slowing down between sets.

The takeaway: both approaches can build muscle, but your experience level and training style matter.

Want a Harder Workout Without Adding More Time?

If your goal is conditioning, work capacity, or calorie expenditure, keep moving.

Waelchli recommends limiting rest to 30 seconds or less during circuits and metabolic training sessions. Short recovery periods help elevate heart rate, improve endurance, and increase the overall density of your workout.

That's why many high-intensity interval workouts and conditioning circuits rely on minimal rest between exercises.

Here's Exactly How Long to Rest Between Sets

If you're training for long-term health and longevity, match your rest periods to your goal:

• Strength and power: Rest 2 to 5 minutes between sets. This gives your muscles and nervous system time to recover so you can lift heavier weights with better performance.
• Muscle growth: Aim for 60 to 90 seconds between sets. This balance helps maintain workout intensity while accumulating enough volume to stimulate muscle growth.
• Conditioning and fat loss: Keep rest periods to 30 seconds or less. Shorter breaks help elevate your heart rate and increase the overall density of your workout.
• Use a timer instead of guessing. Most lifters either rest too long or cut their recovery too short without realizing it.
• Avoid scrolling your phone during recovery periods. Staying focused helps you stick to your training plan and keeps workouts moving efficiently.
• Consider adding creatine to your routine. Research shows it may help support muscle, strength, and healthy aging. We like Momentous Signature Spec Creatine for its third-party-tested purity and quality, making it an easy addition to a longevity-focused training plan.

"Rest periods aren't downtime, they're part of your training plan," says Waelchli.

In other words, don't think of recovery between sets as wasted time. Think of it as a tool. When used correctly, those extra seconds can help you build more muscle, maintain strength, and stay physically capable for decades to come.

Related: The Muscle-Building Rule Most Men Follow May Be Wrong

This story was originally published by Men's Journal on Jun 16, 2026, where it first appeared in the Fitness section. Add Men's Journal as a Preferred Source by clicking here.

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This story was originally published June 16, 2026 at 11:11 AM.