Skip to main content
SpringerLink
Log in

Effects of Rest Interval Duration in Resistance Training on Measures of Muscular Strength: A Systematic Review

  • Systematic Review
  • Published:
Sports Medicine Aims and scope Submit manuscript

Abstract

Background

Rest interval (RI) duration is an important resistance-training variable underlying gain in muscular strength. Recommendations for optimal RI duration for gains in muscular strength are largely inferred from studies examining the acute resistance training effects, and the generalizability of such findings to chronic adaptations is uncertain.

Objective

The goals of this systematic literature review are: (i) to aggregate findings and interpret the studies that assessed chronic muscular strength adaptations to resistance training interventions involving different RI durations, and (ii) to provide evidence-based recommendations for exercise practitioners and athletes.

Methods

The review was performed according to the PRISMA guidelines with a literature search encompassing five databases. Methodological quality of the studies was evaluated using a modified version of the Downs and Black checklist.

Results

Twenty-three studies comprising a total of 491 participants (413 males and 78 females) were found to meet the inclusion criteria. All studies were classified as being of good to moderate methodological quality; none of the studies were of poor methodological quality.

Conclusion

The current literature shows that robust gains in muscular strength can be achieved even with short RIs (< 60 s). However, it seems that longer duration RIs (> 2 min) are required to maximize strength gains in resistance-trained individuals. With regard to untrained individuals, it seems that short to moderate RIs (60–120 s) are sufficient for maximizing muscular strength gains.

This is a preview of subscription content, log in via an institution to check access.

Access this article

Log in via an institution

Price excludes VAT (USA)
Tax calculation will be finalised during checkout.

Instant access to the full article PDF.

Institutional subscriptions

Fig. 1

Similar content being viewed by others

References

  1. Moritani T, deVries HA. Neural factors versus hypertrophy in the time course of muscle strength gain. Am J Phys Med. 1979;58(3):115–30.

    CAS  PubMed  Google Scholar 

  2. Suchomel TJ, Nimphius S, Stone MH. The importance of muscular strength in athletic performance. Sports Med. 2016;46(10):1419–49.

    Article  PubMed  Google Scholar 

  3. Hunter GR, McCarthy JP, Bamman MM. Effects of resistance training on older adults. Sports Med. 2004;34(5):329–48.

    Article  PubMed  Google Scholar 

  4. Cheema BS, Chan D, Fahey P, et al. Effect of progressive resistance training on measures of skeletal muscle hypertrophy, muscular strength and health-related quality of life in patients with chronic kidney disease: a systematic review and meta-analysis. Sports Med. 2014;44(8):1125–38.

    Article  PubMed  Google Scholar 

  5. Schranz N, Tomkinson G, Olds T. What is the effect of resistance training on the strength, body composition and psychosocial status of overweight and obese children and adolescents? A systematic review and meta-analysis. Sports Med. 2013;43(9):893–907.

    Article  PubMed  Google Scholar 

  6. Baechle TR, Earle RW. Essentials of strength training and conditioning. 2nd ed. Champaign: Human Kinetics; 2000.

    Google Scholar 

  7. Kraemer WJ, Noble BJ, Clark MJ, et al. Physiologic responses to heavy-resistance exercise with very short rest periods. Int J Sports Med. 1987;8(4):247–52.

    Article  CAS  PubMed  Google Scholar 

  8. McKendry J, Pérez-López A, McLeod M, et al. Short inter-set rest blunts resistance exercise-induced increases in myofibrillar protein synthesis and intracellular signalling in young males. Exp Physiol. 2016;101(7):866–82.

    Article  CAS  PubMed  Google Scholar 

  9. Kraemer WJ, Ratamess NA. Hormonal responses and adaptations to resistance exercise and training. Sports Med. 2005;35(4):339–61.

    Article  PubMed  Google Scholar 

  10. Ratamess NA, Falvo MJ, Mangine GT, et al. The effect of rest interval length on metabolic responses to the bench press exercise. Eur J Appl Physiol. 2007;100(1):1–17.

    Article  PubMed  Google Scholar 

  11. Gonzalez AM. Effect of interset rest interval length on resistance exercise performance and muscular adaptation. Strength Cond J. 2016;38(6):65–8.

    Article  Google Scholar 

  12. Abdessemed D, Duche P, Hautier C, et al. Effect of recovery duration on muscular power and blood lactate during the bench press exercise. Int J Sports Med. 1999;20(6):368–73.

    Article  CAS  PubMed  Google Scholar 

  13. Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 2010;24(10):2857–72.

    Article  PubMed  Google Scholar 

  14. American College of Sports Medicine. American college of sports medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687–708.

    Article  Google Scholar 

  15. Borde R, Hortobágyi T, Granacher U. Dose–response relationships of resistance training in healthy old adults: a systematic review and meta-analysis. Sports Med. 2015;45(12):1693–720.

    Article  PubMed  PubMed Central  Google Scholar 

  16. Burns PB, Rohrich RJ, Chung KC. The levels of evidence and their role in evidence-based medicine. Plast Reconstr Surg. 2011;128(1):305–10.

    Article  CAS  PubMed  PubMed Central  Google Scholar 

  17. de Salles BF, Simão R, Miranda F, et al. Rest interval between sets in strength training. Sports Med. 2009;39(9):765–77.

    Article  PubMed  Google Scholar 

  18. Richmond SR, Godard MP. The effects of varied rest periods between sets to failure using the bench press in recreationally trained men. J Strength Cond Res. 2004;18(4):846–9.

    PubMed  Google Scholar 

  19. Gentil P, Bottaro M, Oliveira E, et al. Chronic effects of different between-set rest durations on muscle strength in nonresistance trained young men. J Strength Cond Res. 2010;24(1):37–42.

    Article  PubMed  Google Scholar 

  20. Villanueva MG, Lane CJ, Schroeder ET. Short rest interval lengths between sets optimally enhance body composition and performance with 8 weeks of strength resistance training in older men. Eur J Appl Physiol. 2015;115(2):295–308.

    Article  PubMed  Google Scholar 

  21. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805–12.

    Article  PubMed  Google Scholar 

  22. de Salles BF, Simão R, Miranda H, et al. Strength increases in upper and lower body are larger with longer inter-set rest intervals in trained men. J Sci Med Sport. 2010;13(4):429–33.

    Article  PubMed  Google Scholar 

  23. Buresh R, Berg K, French J. The effect of resistive exercise rest interval on hormonal response, strength, and hypertrophy with training. J Strength Cond Res. 2009;23(1):62–71.

    Article  PubMed  Google Scholar 

  24. Moher D, Liberati A, Tetzlaff J, et al. Preferred reporting items for systematic reviews and meta-analyses: the PRISMA statement. PLoS Med. 2009;6(7):e1000097.

    Article  PubMed  PubMed Central  Google Scholar 

  25. Warren GL, Park ND, Maresca RD, et al. Effect of caffeine ingestion on muscular strength and endurance: a meta-analysis. Med Sci Sports Exerc. 2010;42(7):1375–87.

    Article  CAS  PubMed  Google Scholar 

  26. Grgic J, Lazinica B, Mikulic P, et al. Effect of short versus long inter-set rest intervals on measures of muscle hypertrophy: a systematic review. Eur J Sport Sci. 2017;17(8):983–93.

    Article  PubMed  Google Scholar 

  27. Downs SH, Black N. The feasibility of creating a checklist for the assessment of the methodological quality both of randomised and non-randomised studies of health care interventions. J Epidemiol Community Health. 1998;52(6):377–84.

    Article  CAS  PubMed  PubMed Central  Google Scholar 

  28. Davies T, Orr R, Halaki M, et al. Effect of training leading to repetition failure on muscular strength: a systematic review and meta-analysis. Sports Med. 2016;46(4):487–502.

    Article  PubMed  Google Scholar 

  29. Robinson JM, Stone MH, Johnson RL, et al. Effects of different weight training exercise/rest intervals on strength, power, and high intensity exercise endurance. J Strength Cond Res. 1995;9(4):216–21.

    Google Scholar 

  30. Hill-Haas S, Bishop D, Dawson B, et al. Effects of rest interval during high-repetition resistance training on strength, aerobic fitness, and repeated-sprint ability. J Sports Sci. 2007;25(6):619–28.

    Article  CAS  PubMed  Google Scholar 

  31. Willardson JM, Burkett LN. The effect of different rest intervals between sets on volume components and strength gains. J Strength Cond Res. 2008;22(1):146–52.

    Article  PubMed  Google Scholar 

  32. Ahtiainen JP, Pakarinen A, Alen M, et al. Short vs. long rest period between the sets in hypertrophic resistance training: influence on muscle strength, size, and hormonal adaptations in trained men. J Strength Cond Res. 2005;19(3):572–82.

    PubMed  Google Scholar 

  33. Fink JE, Schoenfeld BJ, Kikuchi N, et al. Acute and long-term responses to different rest intervals in low-load resistance training. Int J Sports Med. 2017;38(2):118–24.

    PubMed  Google Scholar 

  34. de Souza TP Jr, Fleck SJ, Simão R, et al. Comparison between constant and decreasing rest intervals: influence on maximal strength and hypertrophy. J Strength Cond Res. 2010;24(7):1843–50.

    Article  PubMed  Google Scholar 

  35. de Souza TP Jr, Willardson JM, Bloomer R, et al. Strength and hypertrophy responses to constant and decreasing rest intervals in trained men using creatine supplementation. J Int Soc Sports Nutr. 2011;8(1):17.

    Article  Google Scholar 

  36. Jambassi Filho JC, Gurjão AL, Ceccato M, et al. Chronic effects of different rest intervals between sets on dynamic and isometric muscle strength and muscle activity in trained older women. Am J Phys Med Rehabil. 2017;96(9):627–33.

    Article  PubMed  Google Scholar 

  37. Pincivero DM, Lephart SM, Karunakara RG. Effects of rest interval on isokinetic strength and functional performance after short-term high intensity training. Br J Sports Med. 1997;31(3):229–34.

    Article  CAS  PubMed  PubMed Central  Google Scholar 

  38. Pincivero DM, Campy RM. The effects of rest interval length and training on quadriceps femoris muscle, part I: knee extensor torque and muscle fatigue. J Sports Med Phys Fitness. 2004;44(2):111–8.

    CAS  PubMed  Google Scholar 

  39. Garcıa-Lopez D, De Paz JA, Moneo E, et al. Effects of short vs long rest period between sets on elbow-flexor muscular endurance during resistance training to failure. J Strength Cond Res. 2007;21(4):1320–4.

    PubMed  Google Scholar 

  40. Piirainen JM, Tanskanen M, Nissilä J, et al. Effects of a heart rate-based recovery period on hormonal, neuromuscular, and aerobic performance responses during 7 weeks of strength training in men. J Strength Cond Res. 2011;25(8):2265–73.

    Article  PubMed  Google Scholar 

  41. Simão R, Polito M, Miranda H, et al. Analysis of different rest intervals between sets in strength training program. Fit Perf J. 2006;5(5):290–4.

    Google Scholar 

  42. Mohamadimofrad A, Nikbakht M, Habibi A, et al. Comparison of 3 different rest times in resistance training plan of footballers maximum power in leg squat and bench press. Life Sci J. 2013;10(7):528–33.

    Google Scholar 

  43. Cassetty JL. Comparison of 30 and 60 second rest periods between sets of a resistance training program. Masters thesis, Oklahoma State University. 2000.

  44. Holmes CJ. The effects of rest period lengths on muscle hypertrophy and intra-exercise performance. Masters thesis, University of Central Missouri. 2016.

  45. Peers DH. Differing rest intervals: Effect on recovery heart rate and strength. Masters thesis, Lamar University. 2013.

  46. Reed BL. Comparison of 30 and 90 second rest periods between sets of a resistance training program. Masters thesis, Oklahoma State University. 1998.

  47. Gentil P, Arruda A, Souza D, et al. Is there any practical application of meta-analytical results in strength training? Front Physiol. 2017;8:1.

    PubMed  PubMed Central  Google Scholar 

  48. Ralston GW, Kilgore L, Wyatt FB, et al. The effect of weekly set volume on strength gain: a meta-analysis. Sports Med. 2017. doi:10.1007/s40279-017-0762-7.

    PubMed  PubMed Central  Google Scholar 

  49. Willardson JM. A brief review: how much rest between sets? Strength Cond J. 2008;30(3):44–50.

    Article  Google Scholar 

  50. Hubal MJ, Gordish-Dressman H, Thompson PD, et al. Variability in muscle size and strength gain after unilateral resistance training. Med Sci Sports Exerc. 2005;37(6):964–72.

    PubMed  Google Scholar 

  51. Theou O, Gareth JR, Brown LE. Effect of rest interval on strength recovery in young and old women. J Strength Cond Res. 2008;22(6):1876–81.

    Article  PubMed  Google Scholar 

  52. Kraemer WJ, Ratamess NA, Fry AC, et al. Strength testing: development and evaluation of methodology. In: Maud PJ, Champaign FC, editors. Physiological assessment of human fitness. Champaign: Human Kinetics; 2006. p. 119–50.

    Google Scholar 

  53. Garber CE, Blissmer B, Deschenes MR, et al. American College of Sports Medicine position stand, Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc. 2011;43(7):1334–59.

    Article  PubMed  Google Scholar 

  54. Bennie JA, Pedisic Z, van Uffelen JG, et al. Pumping iron in Australia: prevalence, trends and sociodemographic correlates of muscle strengthening activity participation from a national sample of 195,926 adults. PLoS ONE. 2016;11(4):e0153225.

    Article  PubMed  PubMed Central  Google Scholar 

  55. Loustalot F, Carlson SA, Kruger J, et al. Muscle-strengthening activities and participation among adults in the United States. Res Q Exerc Sport. 2013;84(1):30–8.

    Article  PubMed  Google Scholar 

  56. Celes R, Brown LE, Pereira MC, et al. Gender muscle recovery during isokinetic exercise. Int J Sports Med. 2010;31(12):866–9.

    Article  CAS  PubMed  Google Scholar 

  57. Hunter SK. Sex differences in human fatigability: mechanisms and insight to physiological responses. Acta Physiol. 2014;210(4):768–89.

    Article  CAS  Google Scholar 

  58. Tan B. Manipulating resistance training program variables to optimize maximum strength in men: a review. J Strength Cond Res. 1999;13(3):289–304.

    Article  Google Scholar 

  59. Schoenfeld BJ, Wilson JM, Lowery RP, et al. Muscular adaptations in low- versus high-load resistance training: a meta-analysis. Eur J Sport Sci. 2016;16(1):1–10.

    Article  PubMed  Google Scholar 

  60. Schoenfeld BJ, Grgic J, Ogborn D, et al. Strength and hypertrophy adaptations between low- versus high-load resistance training: A systematic review and meta-analysis. J Strength Cond Res. 2017. doi:10.1519/JSC.0000000000002200.

    Google Scholar 

  61. Rooney KJ, Herbert RD, Balnave RJ. Fatigue contributes to the strength training stimulus. Med Sci Sports Exerc. 1994;26(9):1160–4.

    CAS  PubMed  Google Scholar 

  62. Lawton T, Cronin J, Drinkwater E, et al. The effect of continuous repetition training and intra-set rest training on bench press strength and power. J Sports Med Phys Fitness. 2004;44(4):361–7.

    CAS  PubMed  Google Scholar 

  63. Sampson JA, Groeller H. Is repetition failure critical for the development of muscle hypertrophy and strength? Scand J Med Sci Sports. 2016;26(4):375–83.

    Article  CAS  PubMed  Google Scholar 

  64. Wernbom M, Augustsson J, Thomeé R. The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Sports Med. 2007;37(3):225–64.

    Article  PubMed  Google Scholar 

  65. Steele J, Fisher J, Giessing J, et al. Clarity in reporting terminology and definitions of set endpoints in resistance training. Muscle Nerve. 2017;56(3):368–74.

    Article  PubMed  Google Scholar 

  66. Figueiredo T, Willardson JM, Miranda H, et al. Influence of rest interval length between sets on blood pressure and heart rate variability after a strength training session performed by prehypertensive men. J Strength Cond Res. 2016;30(7):1813–24.

    Article  PubMed  Google Scholar 

Download references

Author information

Authors and Affiliations

  1. Institute of Sport, Exercise and Active Living (ISEAL), Victoria University, Melbourne, VIC, 3011, Australia

    Jozo Grgic

  2. Department of Health Sciences, Lehman College, Bronx, NY, USA

    Brad J. Schoenfeld

  3. Faculty of Kinesiology, University of Split, Split, Croatia

    Mislav Skrepnik

  4. Faculty of Health Sciences, University of Sydney, Sydney, NSW, Australia

    Timothy B. Davies

  5. Faculty of Kinesiology, University of Zagreb, Zagreb, Croatia

    Pavle Mikulic

Authors
  1. Jozo Grgic
    View author publications

    You can also search for this author in PubMed Google Scholar

  2. Brad J. Schoenfeld
    View author publications

    You can also search for this author in PubMed Google Scholar

  3. Mislav Skrepnik
    View author publications

    You can also search for this author in PubMed Google Scholar

  4. Timothy B. Davies
    View author publications

    You can also search for this author in PubMed Google Scholar

  5. Pavle Mikulic
    View author publications

    You can also search for this author in PubMed Google Scholar

Corresponding author

Correspondence to Jozo Grgic.

Ethics declarations

Conflicts of Interest

Jozo Grgic, Brad J. Schoenfeld, Mislav Skrepnik, Timothy B. Davies, and Pavle Mikulic declare that they have no conflicts of interest relevant to the content of this review.

Funding

No external sources of funding were used to assist in the preparation of this article.

Rights and permissions

Reprints and permissions

About this article

Check for updates. Verify currency and authenticity via CrossMark

Cite this article

Grgic, J., Schoenfeld, B.J., Skrepnik, M. et al. Effects of Rest Interval Duration in Resistance Training on Measures of Muscular Strength: A Systematic Review. Sports Med 48, 137–151 (2018). https://doi.org/10.1007/s40279-017-0788-x

Download citation

  • Published:

  • Issue Date:

  • DOI: https://doi.org/10.1007/s40279-017-0788-x

Search

Navigation