Trained lifters: rest longer than two minutes
Trained lifters build more strength with rests longer than two minutes between sets than with short rests.
Strong evidence
PubMed sources: 2 support the claim.
Last reviewed:
What the research shows
The Grgic 2018 systematic review covered 23 studies with 491 participants, without a pooled analysis, and supports longer rests for strength in trained people.
In the Schoenfeld 2016 randomised trial, 21 trained men gained more squat and bench 1RM with three minutes of rest than with one.
In practice
Plan more than two minutes of rest between heavy strength sets. Shorter rests save time but cost part of the strength gain.
Limits
Short rests do not stop progress; they reduce it. Few women took part in these studies.
PubMed sources
- Grgic 2018, PubMedmeta-analysis or review · supports
- Schoenfeld 2016, PubMedRCT · supports