Often, fitness clients speed through the weight training and may skip the rest or recovery period between sets while lifting weights. Most individuals wish to get the workout over and some folks have a busy schedule. At any rate, the recovery period between sets of weight lifting is important.

The recovery period is valuable because it allows the muscle fibers a chance to rest after they have been challenged. Often I hear, “the first set of 12 repetitions was easy but I can only make to number six on the second set.” This is an indication that the muscles did not rest adequately between sets. Another observation when the muscles are not adequately rested is that the technique falters and the client unconsciously brings in other muscles to complete the task. When that occurs, there is not isolation or recruitment of the desired muscle group. Enjoying the recovery period also helps to prevent muscles strains in the gym.

How much time should you allow? The duration of time will vary from person to person depending on your fitness level and what you are trying achieve. It also depends on how much weight you are lifting. Obviously, the heavier the weight, the longer rest you may wish to take. For some individuals, it may be 20- 30 seconds, for others it could be 1-2 minutes between sets.

For those who don’t have the luxury of spending all their time in the gym, rotating your exercises can speed up the workout. This used to be very popular with circuit weight training systems. An individual would lift one set at each station and then repeat the circuit, 2-3 times. It allows each muscle group a chance to rest while another one is challenged. This same routine can be used while lifting dumbbells, using elastic bands, doing pushups or abdominal work. Stretching during your recovery time is also beneficial for the muscles. Choose a different stretch while resting between sets.

So, breathe and take a rest, it will help build stronger muscles and prevent injuries.