Movement: Resting Between Sets

Muscle Recovery, Repair, and Growth: Exercise causes tiny tears in the muscle fibers. This causes the body to send blood and nutrients to the area to begin repair. Satellite cells replicate and fuse to the damaged muscle fibers to create stronger, larger muscle fibers. Resting between sets allows the muscle repair process to begin. The heavier the weight and harder the effort, the more rest that may be needed between sets for muscle growth and development. With more rest between sets, the body can begin to repair and lessen the amount of built-up lactic acid.

Energy Replenishment: Adenosine triphosphate (ATP) is the primary source of energy throughout your exercise. As you move through a set, ATP depletes. When you rest, you replenish your energy and build up new stores for the next set. Other sources of energy like phosphocreatine and glycogen stores are repaired and restored as well to energize continued activity.

Mental Reset: Taking a mental reset between sets allows for the mind to treat each set as unique and fresh. Focus is renewed and stress is relieved. The mind can both reflect on the last set and create a new goal for the next set.

Injury Prevention: Repetitive motion can lead to strain, exacerbate injuries, and highlight muscle imbalances or misalignments. Taking rest between sets allows the release of pressure on joints. It provides time to adjust form and alignment to prevent injury. Coupled with mental reset, the mind can find focus to adjust the body for better form through the range of motion for the next set.

Remember that just as you need sleep every night for the body to repair and grow for the next day, you also need rest between sets of resistance and strength training to repair and grow for your next set. Take your time to allow your body to rest and reset so that your next set can be even better than your last!