When most people think about improving their strength or conditioning, they focus on the work. The exercises, reps, sets, weights. But the truth is—your rest matters just as much.
Rest isn't a waste of time. It's part of your training prescription.
Whether you’re lifting to build muscle, improve endurance, or support your running goals, the amount of rest you take between exercises and sets directly impacts your results.
In this post, I’m breaking down:
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The difference between rest between exercises vs. rest between sets
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How long you should rest based on your goal
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Why this matters for runners, Masters athletes, and anyone training through menopause
Rest Between Exercises vs. Rest Between Sets
Let’s simplify:
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Rest between exercises is typically shorter. These breaks help you transition from one movement to the next without fully recovering. This is common in circuit-style or conditioning-focused sessions.
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Rest between sets is longer. These breaks allow more full recovery so you can maintain effort, form, and output across heavier strength or power work.
Both matter. And both should be used strategically depending on the training effect you’re aiming for.
How Long Should You Rest?
Here’s a helpful breakdown:
Rest Between Exercises (shorter recovery, more fatigue tolerance):
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Conditioning: 0–30 seconds
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Endurance: 30–45 seconds
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Hypertrophy (muscle growth): 45–90 seconds
These shorter rest periods keep your heart rate elevated and muscles under fatigue. Great for building muscular endurance and stamina while keeping sessions efficient.
Rest Between Sets (longer recovery, more strength output):
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Strength: 1.5–2 minutes
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Power: 2–3 minutes
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PR Attempts: 3–5 minutes
These rest windows give your body time to replenish ATP, reset the nervous system, and maintain form. This is how you lift heavy safely and progressively.
Why This Matters for Runners and Peri/Menopausal Athletes
If you're a runner, menopausal athlete, or someone training with longevity in mind, timing your rest periods right helps you:
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Avoid overtraining and burnout
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Support hormonal recovery and energy balance
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Build strength without compromising your next run
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Train smarter, not just harder
For example, you might rest 40 seconds between strength exercises to keep your session moving, then take a full 2 minutes between sets to maintain intensity and good form. That’s not wasted time—it’s a strategy.
Your rest shapes your results.
It’s not a break from the workout—it is the workout.
So instead of skipping rest or guessing, build it in based on what you’re trying to achieve. Whether it’s conditioning, muscle, strength, or power—there’s a sweet spot. And now you know how to find it.
Need Strength Training Built Around Your Goals?
If you're a runner, menopausal athlete, or just want training that respects both your performance and your life, I’ve got you.
Let’s train with intention.
Check out my coaching and plans here, or let's chat about options!