Here’s why this one detail can make or break your results.
More and more people are beginning to understand the importance of lifting weights and maintaining muscle — especially as we age. But many still overlook a critical piece of the puzzle: the rest between sets.
The rest you take is what makes strength training different from cardio. Without it, your workout shifts into endurance mode. Cardio is valuable, but if your goal is to preserve or build muscle, you’ll miss out on the benefits that only strength training delivers:
- Building and preserving muscle
- Boosting metabolism
- Supporting hormone balance
So how much rest should you take?
👉🏼 Long enough that you can repeat the same weight and reps as your previous set.
👉🏼 For big compound lifts like squats or deadlifts, that often means 2–4 minutes (sometimes more).
Think about it this way: if you sprint 100 yards and then drop to do push-ups, you’ll crank out far fewer reps than if you were fresh. Cardio decreases your output — and output is exactly what maintains muscle. 💪🏼
This is why bootcamp-style classes and nonstop circuit workouts may feel effective in the short term (and can burn calories), but they don’t build muscle. In fact, without proper rest, much of the “weight loss” ends up being muscle, which slows your metabolism and makes long-term results harder to sustain.
On the other hand, prioritizing rest between sets allows you to lift heavier, maintain your muscle, and even build more over time. The payoff? A stronger metabolism and greater flexibility with your nutrition — in other words, more freedom to enjoy the foods you love without derailing progress. 🏆
So next time you’re tempted to rush through your sets, remember: lifting is only half the battle… the magic happens in the rest.
💡 Not sure how to structure your training for both strength and sustainability? Reach out — I’d love to help you get started.
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Reach out to me today and let’s schedule a free, no obligation, 1 hour consultation. 💪🏼
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