What is the optimal rest time between sets?

The optimal rest time between sets depends on various factors, including the individual's goals, training intensity, and experience level. For strength and power training, longer rest periods of 2-5 minutes are typically recommended to allow for full recovery and maximum performance. This allows replenishment of energy stores and minimizes fatigue. Conversely, for hypertrophy or muscle growth, shorter rest times of 60-90 seconds are suggested to create metabolic stress and increase lactate buildup, promoting muscle growth. Intermediate rest periods of 1-2 minutes are generally adequate for overall fitness improvement. It's crucial to listen to your body, adjust as needed, and experiment with different rest intervals to find what works best for you and supports your desired outcome. Ultimately, the optimal rest time will vary among individuals, so it's important to personalize your workout routine accordingly.