Rest interval between sets in strength training.

Belmiro Freitas de Salles, Roberto Simão, Fabrício Miranda, Jefferson da Silva Novaes, Adriana Lemos, Jeffrey M Willardson

October 2009 Sports Med

Synopsis of Social media discussions

The collective discussions emphasize that rest intervals of 3-5 minutes are generally optimal for improving strength and performance based on scientific evidence, with examples such as a meta-analysis showing greater strength gains and posts referencing specific protocols. The tone varies from supportive agreement to practical advice, reflecting a shared understanding of the research’s significance.

A
Agreement
 Strong agreement

Most discussions support the idea that rest intervals of around 3-5 minutes are ideal for maximizing strength gains and performance, showing strong consensus.

I
Interest
 Moderate level of interest

Participants display moderate interest, as they reference specific studies and protocols, indicating engagement but not intense enthusiasm or controversy.

E
Engagement
 Moderate level of engagement

Several responses delve into details about research methodology, practical advice, and personal experiences, demonstrating thoughtful engagement.

I
Impact
 Moderate level of impact

The discussions reinforce the importance of rest periods in training, potentially influencing how athletes and trainers structure their routines, thus having a moderate but meaningful impact.

Social Mentions

YouTube

2 Videos

Facebook

2 Posts

Twitter

40 Posts

Instagram

15 Posts

TikTok

8 Posts

News

10 Articles

Reddit

5 Posts

Metrics

Video Views

741,776

Total Likes

15,134

Extended Reach

1,026,470

Social Features

82

Timeline: Posts about article

Top Social Media Posts

Posts referencing the article

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  • é o PK ✠
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    10

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  • dobradora de prazer
    @deyvimyrtax (Twitter)

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    February 20, 2025

    2

  • Dr. Grayson Wickham
    @drgraysonDPT (Twitter)

    [9/9] Rest duration between lifts references: https://t.co/e3cBKasfVx https://t.co/jrWh3x9sLh https://t.co/XCAmWhk9Xm https://t.co/XddZFjtDRw? https://t.co/XddZFjtDRw? https://t.co/2ujHRzx1a9 https://t.co/8kvxcyYnq2
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    February 18, 2025

  • Joa Nhl
    @mishofulvo (Twitter)

    @the_kid_tommy @ssaynom0re @temorispobre @Juan1449156Juan @tutefunado https://t.co/K2uaFolDXZ
    view full post

    September 4, 2024

  • Reynaldo
    @Reynaldo_matos9 (Twitter)

    Fuente y más detalles sobre la investigación al respecto: Belmiro Freitas de Salles et al. Sports Med. 2009. Link: https://t.co/iZR9yh6IH9
    view full post

    August 17, 2024

  • HandbrakeOff
    @Handbrake0ff (Twitter)

    @ShortKing_1997 @DaveFinchMMA @Otto_English As a sports coach, personal trainer and ex-PE teacher I approve this message. 2 mins rest between sets for muscular endurance. 3-5 minutes for sub-maximal muscular strength. https://t.co/kiaRsyDCuS
    view full post

    July 22, 2024

    1

  • Vih Sat
    @VihSat (Twitter)

    RT @BillBrewsterTBB: Rest in between sets: https://t.co/kVnQ0fiK8g "In terms of acute responses, a key finding was that when training with…
    view full post

    March 15, 2024

    1

  • Bill Brewster
    @BillBrewsterTBB (Twitter)

    Rest in between sets: https://t.co/kVnQ0fiK8g "In terms of acute responses, a key finding was that when training with loads between 50% and 90% of one repetition maximum, 3-5 minutes' rest between sets allowed for greater repetitions over multiple sets. Furthermore, in terms of
    view full post

    March 15, 2024

    13

    1

  • Allen Green, MD
    @AllenGreenMD1 (Twitter)

    @CoachFHM @BowTiedYukon We can share the research. I've seen studies stating superior hypertrophy in both. A review of studies found shorter intervals better for hypertrophy. Longer for strength gains. Alternating workouts is always a good idea. https://t.co/q9jT4HbPLO.
    view full post

    December 30, 2023

  • Allan
    @Abroham22 (Twitter)

    @Clemson_Addict https://t.co/nkfKbX2NZY @DrAndyGalpin also provides a really good protocol here with his 3-5 days, exercises, sets, reps, rest methodology
    view full post

    December 22, 2023

    1

  • Colin Matson
    @thecolinmatson (Twitter)

    A friendly reminder that resting at least 3 minutes between sets increases ability to perform more reps and absolute strength If you're tight for time, the solution is fewer sets done well Not rushing your rest breaks https://t.co/UJ2pFtEC7P
    view full post

    November 24, 2023

  • Procrastinaut
    @Procrastinaut95 (Twitter)

    @TreibtsBunt "Furthermore, in terms of chronic adaptations, resting 3-5 minutes between sets produced greater increases in absolute strength, due to higher intensities and volumes of training." https://t.co/jpWtMdG3cZ
    view full post

    November 23, 2023

    1

  • ~-= Gui =-~
    @gapf84 (Twitter)

    @ivanildoiii @fess027 @Metropoles Aí é aquilo que falei, se for pra vir aqui com link de pubmed de experimento de TCC de aluno, é fácil achar um contradizendo outro. Por exemplo esse aqui já contradiz o que vc postou. https://t.co/KWuKFcNRlW.
    view full post

    November 10, 2023

  • Matheus
    @SilvaMatts1 (Twitter)

    @joaogsantosc E se o intervalo entre as séries for de 2 min? Eu pessoalmente fico 2min e uso o celular no intervalo https://t.co/a0gh9UF1w2
    view full post

    August 6, 2023

    2

  • B
    @akamugetsu (Twitter)

    https://t.co/iilo4hoFRx https://t.co/qPWDAeikkF
    view full post

    April 23, 2023

  • StriveT
    @Semp4fy (Twitter)

    @dom_vom_gym @VeganCardio https://t.co/D3dcEj8Dr6 hier ✌️ hohes gewicht wenig reps
    view full post

    April 7, 2023

  • Erick
    @_trapfone (Twitter)

    @AntwonThe3rd @PeanutBeez https://t.co/KeYps0cX4I
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    April 5, 2023

    1

  • Una noche en casa, cenando... cenando... comento:
    @otabilefen (Twitter)

    Me daré un gustito "Furthermore, in terms of chronic adaptations, resting 3-5 minutes between sets produced greater increases in absolute strength, due to higher intensities and volumes of training." https://t.co/jHhuZBl4yJ Edúquese lo más que pueda y que Dios nos ampare. https://t.co/Bzm9rTO0p4
    view full post

    February 25, 2023

  • Colin Matson
    @thecolinmatson (Twitter)

    This meta-analysis of 35 studies found that rest periods of 3-5 minutes resulted in greater repetitions performed with loads between 50- 90% of a one-rep max. https://t.co/UJ2pFtEC7P Your performance will be better if you can rest between 3-5 minutes between sets.
    view full post

    February 18, 2023

    8

  • Doc
    @docVerde (Twitter)

    @DragonBowtied @DeanTTraining @davidbelle_ If you cant lift heavy with short rest just say that man
    view full post

    January 29, 2023

  • J. Ashby
    @JacAshby (Twitter)

    @jockowillink Rest is critical after intense lifting sessions and even between sets. https://t.co/BeqZaJi20N
    view full post

    January 10, 2023

  • Pablitin
    @0xPBL (Twitter)

    @0xfbifemboy performance wise? research says yes: check this vid https://t.co/nklylYaNg0 but imo interference from strength training prob impairs gains from both endurance and strength train itself
    view full post

    December 26, 2022

    1

  • Andrew Philippou
    @SMB_gg (Twitter)

    @Khaldor 100% worth it I’m in off season now and doing 8 weeks of strength and conditioning https://t.co/QGcD0rz0PB
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    December 2, 2022

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    @bryanoloughlin (Twitter)

    Power + Pacing Analysis/Brit Hill Climb Champ2022 https://t.co/QlMjd1JSqv final 40s & bal at limit u nev"liftd a weight"(?) @djdylansjohnson https://t.co/2bIa6lb1xJ @dominicmunnelly A.FEATHER @gcntweet Alpe https://t.co/v3zkzoiAuD https://t.co/rRqIe139n8 https://t.co/b4ctLSp2H4 https://t.co/JdmODPgRoW
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    November 4, 2022

  • Rafa Lund
    @RafaLund (Twitter)

    Embora diversos fatores possam afetar a escolha do Tempo de Intervalo para cada aluno https://t.co/ifEVp1B8ul https://t.co/wmAlrwahwZ Eu tendo a adotar intervalos menores para mulheres e realizar séries pareadas (em alguns exercícios) para ganhar tempo. https://t.co/OWMlhusYdZ
    view full post

    October 21, 2022

    1

  • simsalabim
    @simsalabim2000 (Twitter)

    @aber_alt @aequivalenzlos https://t.co/en9dzlDnti Wahrscheinlich nicht ganz was du suchst aber das wäre was radspezpfisches
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    July 27, 2022

    1

  • simsalabim
    @simsalabim2000 (Twitter)

    @starxx_tony @EliaBibiani @KonniMonni https://t.co/en9dzlDnti Das noch als Ergänzung
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    May 27, 2022

    2

  • Bru Bittencourt
    @brubittencourt (Twitter)

    A Complete Guide to Weightlifting for Cyclists. The Science https://t.co/gQ5TfWJGXQ
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    January 9, 2022

  • Hardy Weinberg
    @lucentbeam12 (Twitter)

    Rest interval between sets in strength training https://t.co/bCWs12QzO6
    view full post

    December 22, 2021

  • むらしー
    @TAVIxHEVENLY (Twitter)

    A Complete Guide to Weightlifting for Cyclists. The Science https://t.co/umgRPMjciI @YouTubeより ロードバイクにおけるウェイトトレーニングについてよくまとめてある動画。英語ですが、わかりやすいです。
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    December 4, 2021

    1

  • Shotaro Unehara
    @une_on_bicycle (Twitter)

    RT @wataru915_tri: Dylan Johnsonの最新動画はサイクリストに適したウェイトトレーニングについて。その有効性を示す論文は数多く存在する一方、デメリットを示す研究結果はほとんどない。VO2maxパワーの55〜75%において血中乳酸濃度が大幅に下がり、持…
    view full post

    December 2, 2021

    1

  • wataru915
    @wataru915_tri (Twitter)

    Dylan Johnsonの最新動画はサイクリストに適したウェイトトレーニングについて。その有効性を示す論文は数多く存在する一方、デメリットを示す研究結果はほとんどない。VO2maxパワーの55〜75%において血中乳酸濃度が大幅に下がり、持続時間が33%伸びたという研究結果もある。 https://t.co/hbwg5r391Z https://t.co/AsnTARH49f
    view full post

    December 2, 2021

    30

    1

  • Kyle Lindley
    @kylelindley_ (Twitter)

    @davefobare @DrivelineBB Good question! I don't have an exact optimal rest duration.. likely in the 2-5 min range I think it's something that pitchers should mess around with to find what works best for them A good place to start would be some S&C research like this review here https://t.co/1rLnlSLMDt
    view full post

    October 15, 2021

  • Sky King
    @skyking171717 (Twitter)

    @GlucklicherMind One might find this study helpful: Rest interval between sets in strength training. https://t.co/JDXnAGxy4w
    view full post

    July 16, 2021

  • rekdt
    @rekdt (Twitter)

    @vasilyKaiser @pry0cc This is the way. It can feel subjective and depends on how healthy your heart is for how fast you feel ready. Ideally if max weight lifted is your goal, you want to wait 3-5 minutes between reps. https://t.co/DCshxcQIpr
    view full post

    July 13, 2021

    1

  • Daniel Richter | StrengthLog
    @strengthlogapp (Twitter)

    A meta-analysis from 2009 agrees with these results, finding that resting 3–5 minutes between sets produced greater increases in absolute strength than one minute or less. https://t.co/UVaWULmEv2
    view full post

    June 25, 2021

  • Oliver Anwar
    @theoliveranwar (Twitter)

    "When training with loads between 50% and 90% of one-repetition maximum, 3-5 minutes' rest between sets allowed for greater repetitions over multiple sets." https://t.co/Q0ycNoYQi6
    view full post

    July 14, 2020

    2

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Abstract Synopsis

  • Rest intervals between sets in strength training significantly influence both immediate responses and long-term adaptations, affecting outcomes such as strength, endurance, hypertrophy, and power.
  • Research indicates that shorter rest periods (around 1 minute) can be effective for maximal strength testing, but longer rest intervals (3 to 5 minutes) generally promote greater improvements in strength and muscular power due to higher training intensities and volumes.
  • Therefore, choosing appropriate rest intervals depends on the specific training goal, with longer rest times being safer and more effective for enhancing overall strength and power, while shorter rests may suffice for testing maximum strength levels.]