Rest Periods Between Workouts

The recovery period between workouts is one of the most misunderstood and neglected factors of resistance training (Fleck & Kraemer, 1997). If the time between workouts is too short, the muscles become chronically fatigued and will actually decrease in strength. Recuperation time is related to training experience — more experience requires less time. For normal training regimens, 48 to 72 hours of rest between workouts for the same muscle group is sufficient.

Following an exercise session, repair and building processes take place during which proteins are synthesized and the muscles achieve a slightly greater level of strength and size. Generally 48 hours are required to complete this recovery. Taking too little recovery time is counterproductive, because the next training stimulus arrives before the muscles have reached their optimum strength and size. For best results, each successive workout should occur at the peak of the rebuilding process to assure continuous progress.

Because the length of the rest interval depends on the intensity of the work interval, more hours are required for muscle rebuilding after a hard workout than after an easy one. Each person must experimentally determine the optimal recovery period for their particular training program.

• 48 to 72 hours of rest between workouts for the same muscle group.
• ~48 hours generally required to complete the repair/building process.
• Too little rest → chronic fatigue and decreased strength.
• More training experience → less recovery time needed.
• Harder workouts require more recovery hours than easy ones.

• rebuilding-time — the underlying principle of recovery and adaptation.
• frequency — recovery dictates how often you can train.
• rest-between-sets — recovery at the within-session level.
• reversibility-disuse — too much rest reverses gains.