Why Resting Longer Might Be the Fastest Way to Get Stronger
One of the biggest mistakes people make in the gym isn't choosing the wrong exercise…
It's not having poor technique…
It's not lifting too heavy…
It's actually not resting for long enough.
For a long time, I genuinely thought shorter rest times meant I was working harder than everyone else.
If I could finish my workout faster while everyone else was still sitting around between sets - surely I was being more productive?
But here’s the trap that so many people get caught in - strength isn't built by how tired you feel.
It's built by the quality of the work you're able to perform.
Every Set Has a Purpose
When you're trying to build strength, every set is an opportunity to produce high-quality reps.
If you rush your rest periods, you carry fatigue into your next set.
That means:
Your technique can break down.
You produce less force.
The same weight suddenly feels much heavier.
As fatigue accumulates, every set becomes worse than the one before it.
Instead of accumulating quality training, you're accumulating fatigue.
Fatigue Doesn't Equal Progress
This is one of the biggest mindset shifts that helped my own training.
I used to think feeling exhausted meant I had a productive session.
Now I understand these are two completely different things.
The goal of strength training isn't to leave the gym as tired as possible.
The goal is to create enough stimulus for your body to grow and adapt - and adequate rest in between sets allows you to apply quality stimulus to your body.
The stronger you become, the more important this becomes.
How Long Should You Rest?
As a general guide:
Heavy compound lifts: 4-7 minutes
Moderate strength work: 3-5 minutes
Isolation exercises: 1-2 minutes
A simple question to ask yourself before starting your next set is: "Can I perform this set just as well as the previous one?"
If the answer is no, you probably need a little longer.
Better Sessions Build Stronger Lifters
Your training shouldn't be a race.
It should be a collection of high-quality sets that move you closer to your goals.
If resting another minute allows you to perform another great set, that's time well spent.
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