Research
Mixed
Younger men require longer rest intervals (3-5 minutes) than shorter intervals (1 minute) to maximize strength and hypertrophy gains.
If you are a young man, rest 3-5 minutes between sets for strength and muscle building. This allows you to lift heavier weights with more reps, leading to better results. Shorter rests will save time but reduce your strength gains.
GoodSupportsHIGH confidence
Both Schoenfeld et al. (2016) and de Salles et al. (2010) reported that training with a longer rest interval duration (i.e., three and five minutes, respectively) was superior for gains in muscular strength compared to a one-minute rest interval.
Why this rating
Supported by multiple longitudinal studies with robust designs, though the paper notes a lack of direct sex-comparison longitudinal studies.
Source
A case for considering age and sex when prescribing rest intervals in resistance training
Jozo Grgić et al. · Victoria University Research Repository (Victoria University) · 2019
narrative_reviewCited 3×
Read the paper More from this paper
- Older adults require shorter rest intervals (e.g., 1 minute) than young adults to achieve equivalent recovery and strength gains in resistance training.Moderate
- Women may benefit from shorter rest intervals (e.g., 1 minute or less) than men to maintain performance and strength gains during resistance training.Limited
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