Too Much Rest Or Not Enough?
Rethinking Rest Times in Strength and Conditioning: Beyond Textbook Recommendations
Introduction: The Frustration with Certification Test Study
I harbored a deep aversion to studying for certification tests. Immediately after graduating from college, I embarked on the pursuit of one of the more esteemed strength and conditioning certifications. During the preparation phase, the task of memorizing concepts that the test - makers deemed crucial, yet seemed less relevant to my practical understanding, was rather disconcerting. Despite my perhaps overconfident demeanor, typical of a twenty - something enthusiast, I had accumulated some real - world experience in formal strength and conditioning. I was acutely aware that many test answers were context - dependent, and theory often failed to translate seamlessly into practical scenarios.
The Fallacy of Standard Rest Times
Theoretical Rest Time Guidelines
One of the theoretical constructs that never sat well with me was the concept of standard rest times. Most textbooks present stringent guidelines regarding the duration of rest between strength training exercises or conditioning rounds. For instance, they assert that when weight - training for strength, a rest period of 2 - 5 minutes between sets is required, while for endurance circuits, 30 - second rests between exercises are optimal. While the idea that heavier weights necessitate longer recovery times is intuitive, I found the textbook - recommended rest times to be rather arbitrary.
Questions Regarding Rest Time Recommendations
The textbook authors failed to clarify whether these rest times were designed to ensure full recovery or to challenge the body's stress - endurance and recovery capacity. Two fundamental questions emerge:
Do the specified durations truly test the body's ability to endure stress and recover from it?
Are these rest times recommended because they enable anyone, regardless of training background, to fully recover and be ready for the next intense effort?
The Purpose of the Workout: Tailoring Rest to Goals
Rest for Optimal Performance per Set
If the objective is to feel strong and energized at the start of each set, round, or circuit, meticulous attention must be paid to the rest period. For compound - lift training with heavier weights, full recovery between sets is often the best approach.
Rest to Challenge Fatigue Resistance
Conversely, if the goal is to push the limits of intensive work and build fatigue resistance, adapting to exercise stress by limiting rest is key. Understanding how much rest is initially required is essential for strategically shortening it. Sometimes, training is not about achieving peak performance within a single session but rather about inducing long - term gains by working at a deficit during individual sessions. Training the endurance and tolerance of fast - twitch muscle fibers, which are pivotal in strength and power movements, is integral to building strength capacity. This involves monitoring, reducing, and adjusting rest times as one becomes stronger and more conditioned.
The Illusion of a Real Standard
Textbook - Based Rest Times and Their Limitations
The recommended rest times for heavy strength training are typically based on the recovery requirements of the Central Nervous System (CNS) and energy substrates responsible for muscle contraction. While this rationale is sound in theory, I strongly contest the notion that the average rest times presented in textbooks are universally applicable. These studies likely occur in laboratory settings, and in practical scenarios, I have witnessed numerous individuals who do not conform to this model. The values need to be further scrutinized and tested, as my perspective is grounded in both client feedback and my own observations of the time it takes for them to repeat exercises with consistent effort and intensity.
Lack of Practical Guidance in Textbooks
Textbooks for coach - certification associations often mention that rest times can be adjusted and provide a range. However, they fail to offer concrete recommendations on how, when, or by how much to make these adjustments.
The Breath: A More Intuitive Indicator Than Technology
The Role of Technology and the Overlooked Breath
Since the publication of these textbooks, technology has introduced valuable tools for monitoring physiological changes and recovery, such as heart rate monitors and devices tracking heart rate variability. Nevertheless, I believe we possess an innate regulator - the breath - that can be harnessed to determine rest times. Observing the breath can reveal insights that technology cannot, offering clues about our psychological preparedness for the next heavy set or intense exercise period.
The Connection Between Breath, Mind, and Performance
Controlled breathing can soothe the body and mind, and observing its patterns can indicate whether we are still in a state of stress. Even when heart rate and other metrics suggest recovery, rapid or labored breathing may persist, signifying that the mind has not fully calmed. A restless mind can instantly elevate heart rate and disrupt coordinated neural signals to the body, undermining performance in the next set. This aspect of calmness in performance and recovery is often overlooked but is taught in detail in our JDI Barbell course.
Signals to Observe in Breathing
Understanding the Mechanics of Breathing During Recovery
When monitoring recovery between sets, in addition to heart rate, the quality of breath must be closely observed. After completing a set of weights or a conditioning round, both heart rate and breath speed up. The body may also exhibit a change in breathing pattern, with the shoulders and chest elevating with each breath, even if the normal pattern involves lower - torso breathing. The chest, neck, and shoulder muscles act as secondary breathing muscles, similar to afterburners, while the lower - torso muscles should be the primary breathing muscles, especially during rest. If the primary muscles do not resume control before the next set, full recovery has not occurred.
Observing the Breath's Patterns for Rest Time Determination
Establishing a Baseline
To utilize the breath to determine rest times, it is essential to ensure a natural horizontal breathing pattern, where the torso widens on inhalation and narrows on exhalation. Once this pattern is established, one can track the time it takes to transition from using secondary breathing muscles to a relaxed horizontal breath after each set. This process does not require forcing; simply observe and record to establish a baseline. Heart rate can also be tracked to identify the relationship between the two.
Noting Performance and Feelings
Alongside tracking breath - related rest times, it is crucial to note how one felt during each set. Questions such as whether the effort was consistent, if longer rest led to better performance, and if starting the next set when breathing relaxed was optimal should be considered.
Starting Somewhere: The Importance of Knowing Your Baseline
Avoiding Over - Exertion
Shortening rest times can be an effective way to train recovery and improve endurance. However, without a baseline understanding of how long it takes to fully recover from each activity, it is easy to over - estimate one's capacity. Many individuals plan short rest times based on hearsay, without considering their actual recovery needs. This can lead to unsustainable efforts and reduced overall work output.
Using the Baseline for Strategic Training
By knowing your baseline, you can set challenging rest times that push your recovery ability while maintaining forward progress. When planning strength or conditioning training, it is essential to consider the entire picture. If you aim for a certain number of rounds or sets but cannot sustain the effort due to over - exertion in the beginning, the training's effectiveness is compromised.
Tracking Your Breath for a Useful Metric
Observing the Breath
During a set, sprint, circuit, or other exercise, complete the activity as usual. When it's time to rest, do not consciously slow or control your breathing. Observe a few breaths and assess how the exercise bout affected you.
Answering Key Questions
Is Your Breathing Labored?
Check if you are breathing horizontally through the torso or if you are relying solely on the secondary breathing muscles in the neck, shoulders, and chest. Recording yourself or using a mirror can help determine if the mid - section is moving appropriately. If only secondary muscles are used, conscious practice to strengthen the primary breathing muscles is needed, which will enhance recovery and performance.
How Do You Inhale and Exhale?
Determine the combination of nose and mouth breathing. If both are used, it indicates a more intense physiological effort and may require more recovery time.
Continuing the Observation
Rather than forcing changes in breathing, let it occur naturally. Watch closely for 10 - 50 seconds until the breath starts to relax. Then, deepen and extend the inhale and exhale without significantly altering the pace or forcing nasal - only breathing.
Tracking and Repeating
Use a stopwatch to note the time it takes for the breath to change. Make a judgment about your psychological readiness to start the next set and repeat the process.
Creating Your Baseline and Training Plan
Establishing a Baseline
Over a couple of weeks, track rest times based on breath changes and subsequent effort for all training methods, whether weight training or conditioning. This will provide an average rest time baseline tailored to your biology and condition.
Designing a Training Plan
With a baseline in hand, you can strategically limit rest to challenge your conditioning. If you find that reducing rest by a certain percentage makes training unmanageable, you can adjust accordingly.
Re - evaluation and Adjustment
Staying in Tune with Your Breath
Throughout a training cycle (3 - 6 weeks), adhere to your baseline or adjustments while remaining attuned to the sensations of your breath. Periodically retest your recovery ability and adjust rest times based on the new baseline. Keep in mind that changes in exercise complexity, style, or increased strength may alter recovery requirements, but the breath can always serve as a reliable guide.
