Rest Like a Boss: Balancing Recovery and Results

Have you ever been in a class or the gym, impatiently tapping your foot during those pesky rest periods, wondering if they’re even necessary? Maybe you’ve thought, “If I’m not tired, shouldn’t I just keep going?” Trust me—you’re not alone. Many of my clients and class participants feel the same way. But here’s the thing... rest is where the magic happens.

If you’re looking to build muscle, gain strength, or improve overall fitness, the time you spend not moving during workouts is just as important as the time you’re lifting, running, or jumping. Rest periods aren’t just a break—they’re a tool. Understanding how to use them can make or break your progress.

Here’s what happens during rest periods, why they’re critical to your success, and how you can tweak them to match your goals.

Why Rest is Key

The time you spend resting between sets or exercises isn’t just downtime—it’s recovery time. During rest, your body replenishes its energy stores (ATP, or adenosine triphosphate) and allows your nervous system to reset.

When you lift heavy weights or push yourself to the edge during a HIIT workout, your muscles and nervous system are working hard. Without proper rest, they don’t have the chance to recover, which means you'll hit a wall during your workout faster or, even worse, increase your chances of injury.

Everyone wants results yesterday, but cutting rest periods too short can seriously limit your progress.

How Rest Helps Your Progress

Rest directly impacts how much weight you can lift, how many reps you can do, and how long you can sustain intensity during your workouts. Here’s how it works for different goals:

• Building Strength (1–5 reps per set): Longer rest periods (2–5 minutes) are your best friend. They allow you to lift heavier weight because your muscles and nervous system have time to recover and hit peak performance for the next set.

• Hypertrophy (Muscle Growth, 6–12 reps per set): Resting 1–2 minutes lets you recover enough to challenge your muscles while creating the fatigue needed for growth.

• Endurance/HIIT (12+ reps or high-intensity circuits): Shorter rest (15–60 seconds) keeps your heart rate up and emphasizes cardiovascular and muscular endurance.

Here’s a real-life example from one of my group fitness classes. Some participants couldn’t sit still during rest periods—they’d do burpees or jumping jacks instead of waiting. When it came time to lift heavier weights, they couldn’t perform as well. Meanwhile, the participants who rested as programmed were able to lift heavier and complete their reps with great form.

Remember, if you’re not tired after lifting, it’s not a sign you should skip rest—it’s a sign you should lift heavier.

Balancing Rest and Results

There’s no “perfect” rest period—it depends on your goals, workout style, and experience level. Beginners often need longer rest to focus on form and prevent fatigue, while more advanced athletes can experiment with shorter rest or supersets to challenge their bodies.

That said, if you’re short on time, don’t sacrifice rest just to squeeze in extra sets. Instead:

• Focus on the big lifts (squats, deadlifts, bench press, rows). These compound movements give maximum results.

• Try a simple session like 5 sets of 5 reps for 1 upper-body and 1 lower-body lift, resting 2 minutes between each set. You’ll finish in about 30 minutes, and it’ll be more effective for building strength than any quick HIIT workout.

Modifying Rest Periods the Smart Way

If you’re looking to change things up or work within a tighter schedule, here are a few ways to safely adjust rest periods without sacrificing effectiveness:

• Supersets: Pair two exercises, such as an upper and a lower body movement (like a bench press and a squat), or pre-fatigue a muscle with one exercise (like dumbbell flyes) and then hit it again with another (like a bench press). Perform them back-to-back with no rest in between, then rest for 1–2 minutes before repeating. This saves time and keeps intensity high.

• Circuit Training: Rotate through 3–5 exercises with minimal rest between each, taking a longer break (1–2 minutes) at the end of the circuit.

• Active Recovery: If sitting still feels impossible, use rest periods to do light mobility work, walk around, or practice deep breathing. This can keep your body moving without interfering with recovery.

• Focus on Big Lifts: Prioritize compound movements like squats, deadlifts, and bench presses, and reduce the number of sets for smaller isolation exercises. This allows you to maximize time and energy on the most effective lifts while still progressing.

Keep in mind, mixing it up can be beneficial. If you’re a powerlifter who’s used to 5-minute rests, try switching to a bodybuilding-style workout with shorter rest to challenge your endurance. If you’re a HIIT enthusiast, taking longer rests during strength training can help you lift heavier and build muscle.

The key is to match rest periods with your goals—and don’t be afraid to step out of your comfort zone.

Listening to Your Body

Your body is smarter than you think, and it will tell you when it needs rest. If your form starts to break down, your heart rate feels too high, or you’re unable to finish your sets, it’s a sign you need more recovery.

On the flip side, if you’re fully recovered but not seeing the progress you want, you might need to adjust your workout—either by lifting heavier, performing more reps, or trying a different structure altogether.

The Bottom Line

Rest isn’t downtime—it’s part of the work. Whether you’re tackling heavy squats or finishing a HIIT circuit, giving your body the recovery it needs will maximize your performance and keep you injury-free.

Not sure where to start? Here’s a simple rule of thumb:

• Strength: 2–5 minutes

• Muscle Growth: 1–2 minutes

• Endurance/HIIT: 15–60 seconds

Keep in mind, this is a spectrum. If you always stick to one category, consider trying another. Mixing it up can offer benefits across the board, enhancing both your progress and overall fitness.

And remember, there’s no such thing as a rest period that’s too long—only rest periods that are too short.

Still struggling to sit still during rest? Walk, stretch, breathe, or—better yet—use those breaks to strategize how you’re going to crush your next set. Rest with purpose, lift with power, and the results will follow!