Outside of recovery, the biggest driving factor of seeing progress is performing at your best in training.

One of the most important variables that can acutely improve performance is ensuring adequate rest between sets.

How to rest adequately

Rest long enough to maximize performance in the next set but not so long that you begin to cool down.

In training programs, you may see a recommended time to rest between sets. Although these are selected based on research and experience, they're not hard and fast rules that must be adhered to at all costs. If you feel that performance can be maintained or improved in the next set by resting for a period that falls out of this recommendation... do so!

This may vary from week to week, day to day, movement to movement, or from set to set.

Listen to your body and adjust accordingly.

The Rest Time Checklist

You can utilize this checklist to see if you’re ready to perform the next set:

• You’re psychologically recovered and ready for the next set.
• Breathing has stabilized to some degree.
• Supporting muscles are recovered. For example, if you’re deadlifting it’s important that your grip capacity has recovered.
• You could perform at least 5 reps in the next set.