Rest Time in Sports

Jeux paralympiques

Rest is much more than just a moment of inactivity. It’s the secret weapon of anyone aiming to improve, push their limits, and achieve their fitness goals. Taking care of your recovery means optimizing your results and pushing further with every workout. Rest times between sets, recovery days, sleep, nutrition, prevention of overtraining... every detail matters when it comes to building a stronger and more efficient body. If you really want to make the most of your efforts, then this article is for you. Take a few minutes to read it and apply the tips...

TABLE OF CONTENTS

REST IN STRENGTH TRAINING

Rest time between sets.
Rest time in strength training is a key factor often underestimated. Yet it plays a direct role in the physiological adaptations of training: strength gain, muscle hypertrophy, or endurance development. The duration of rest between sets directly influences performance, accumulated fatigue, metabolic stress, and nervous system recovery. Each training goal therefore requires a specific recovery time, depending on the energy systems used and the desired adaptations.

Rest for maximum strength development: 2 to 5 minutes.

Strength-focused workouts aim to lift very heavy loads, often between 85 and 100% of your 1RM (one-rep max). This type of effort significantly engages the central nervous system, as well as ATP (adenosine triphosphate) reserves—an immediate but limited energy source.
To allow for near-complete recovery between sets and maintain a high level of performance on each repetition, specialists recommend a rest time between 2 and 5 minutes. This duration allows for:

  • Optimal recovery of the nervous system.
  • Replenishment of ATP and creatine phosphate stores.
  • Better execution quality of heavy repetitions.

Best for: Powerlifting, Olympic lifting, strength sports, maximal load training.

Rest for muscle hypertrophy (mass gain): 30 to 90 seconds.

The goal of hypertrophy is to induce enough muscular stress to stimulate muscle fiber growth (anabolism). In this context, rest time is deliberately shorter to maximize:

  • Metabolic stress (lactic acid buildup).
  • Muscle pump and congestion.
  • Hormones like testosterone and growth hormone, which play a key role in muscle growth.

A rest of 30 to 90 seconds between sets is optimal to keep the muscles under tension while maintaining high training intensity. This approach is often used in classic bodybuilding routines.
Recommended for: Muscle development, physical aesthetics, and moderate set training (8 to 12 reps).

Rest for muscular endurance: 15 to 45 seconds.

Muscular endurance sessions aim to improve a muscle’s ability to sustain repeated effort with light to moderate loads. In this case, rest time is reduced—generally between 15 and 45 seconds—to:

  • Accustom muscles to working under fatigue.
  • Develop the ability to tolerate lactic acid.
  • Stimulate blood circulation and muscle oxygenation.

These short breaks raise the cardio-respiratory rate and help burn more calories, which is also beneficial for weight loss or toning goals.

Ideal for: Circuit training, HIIT, functional training, cutting phase, improvement of local muscular endurance.

Summary of Recommended Rest Times in Strength Training

Training ObjectiveRecommended Rest Time
1Maximal Strength2 to 5 minutes
2Hypertrophy (muscle gain)30 to 90 seconds
3Muscular Endurance15 to 45 seconds

Managing your rest time between sets properly is essential to optimize your results in strength training. The chosen recovery time must always align with your goal: the heavier you lift, the longer the rest should be. Conversely, the more you focus on endurance or training volume, the shorter the rest period.

→ Smartly adjusting your rest times means maximizing your performance… and your long-term results.

Would you like me to expand on rest between training days next?

  • Rest between workout days, active recovery, overtraining...

WEEKLY REST DAYS

Weekly rest is an essential component of any effective training program. Contrary to popular belief, it’s not just during workouts that the body progresses, but especially during recovery phases.

Indeed, strength training creates micro-tears in the muscles. It is during rest that the body repairs these fibers, strengthens them, and makes them more resilient—a process known as “supercompensation.” Ignoring rest days can slow down progress, increase the risk of injury, and lead to persistent fatigue, known as “overtraining.”

The number of rest days to include in a week depends primarily on the athlete’s level, the intensity of sessions, and individual goals.

Beginners: 2 to 3 rest days per week.

For beginners, the body is not yet adapted to the muscular and nervous demands of training. Muscles, tendons, joints, and even the nervous system must gradually adapt to these new stimuli.

It is highly recommended to include 2 to 3 full rest days each week. These days allow for:

  • Optimal muscle recovery.
  • Reduced risk of injuries due to fatigue or poor posture.
  • Better mastery of movements and techniques.
  • Gradual development of motivation and discipline without creating fatigue or boredom.

Ideally, beginners can start with 2 to 4 training sessions per week, alternating training and rest days.

Intermediate to advanced athletes: 1 to 2 rest days per week.

Experienced athletes, whose bodies are better prepared for workload, can reduce rest days to 1 or 2 per week. However, this requires a well-structured program to avoid muscular overload.

One key is to plan sessions intelligently, respecting muscle distribution principles:

  • Alternate muscle groups: for example, upper body one day, lower body the next.
  • Use training splits (dividing sessions by muscle groups) to allow local rest while continuing to train.
  • Avoid overusing the same joints or muscle chains several days in a row.

For advanced athletes, rest days are also essential to support joint, nervous system, and hormonal health.

Active recovery or complete rest?

It’s also important to distinguish between:

  • Complete rest days: no physical activity, allowing for maximal recovery (sleep, nutrition, hydration, relaxation).
  • Active recovery days: light activities such as walking, gentle cycling, swimming, yoga, or stretching. These help improve blood circulation, eliminate metabolic waste, and support better muscle recovery.

The ideal approach is to alternate between both types of rest depending on your energy levels, sensations, and goals.

Summary of Recommended Rest Days by Training Level

Training LevelNumber of Rest Days per WeekRecommended Type of Rest
1Beginners2 to 3 days per weekPrioritize complete rest
2Intermediate / Advanced1 to 2 days per weekActive or complete rest depending on fatigue

Respecting your rest days is key to sustainable progress in strength training. A common mistake is thinking that "the more you train, the more you progress" — recovery is essential to allow the body to get stronger, prevent injuries, and maintain high levels of motivation.

Remember: training well also means resting well

ACTIVE RECOVERY

ACTIVE RECOVERY

Active recovery is a training strategy increasingly used by athletes of all levels. It involves staying in motion during rest days, but by performing very low-intensity activities.

The goal is not to create new muscular stress, but rather to gently stimulate the body to support recovery processes.

Unlike complete rest — where no physical activity is performed — active recovery helps to:

  • improve blood circulation,
  • reduce soreness,
  • and accelerate the elimination of toxins produced during training sessions.

WHY PRACTICE ACTIVE RECOVERY?

During intense workouts, muscles accumulate metabolic waste products like lactic acid, which can cause stiffness and soreness.

Additionally, sustained physical effort causes micro-tears in the muscle fibers that require good blood circulation to be effectively repaired.

Active recovery helps to:

  • Stimulate blood flow to the muscles
  • Accelerate the elimination of metabolic waste
  • Reduce soreness (drainage effect)
  • Maintain optimal joint mobility
  • Prevent muscle stiffness
  • Promote relaxation and mental calm

It is therefore an excellent way to keep moving without compromising muscle recovery.

EXAMPLES OF ACTIVE RECOVERY ACTIVITIES

Active recovery can take several forms, depending on the athlete’s preferences and level of fatigue:

ActivityMain BenefitsRecommended Duration
1Slow walkingImproves circulation, tissue oxygenation20 to 45 minutes
2Low-intensity cyclingJoint mobility, light cardio work20 to 40 minutes
3Gentle swimmingGeneral mobility, relaxing effect15 to 30 minutes
4Yoga / StretchingFlexibility, muscle relaxation20 to 30 minutes
5Foam rollingSelf-massage, tension release10 to 20 minutes

How to properly integrate active recovery?

Active recovery should be performed at very low intensity. The athlete should be able to hold a conversation without being out of breath: this is a good indicator to know if the activity is gentle enough.

Some practical tips:

  • Avoid any sensation of muscle burning or breathing difficulty.
  • Favor wide, smooth, and controlled movements.
  • Stay properly hydrated during and after the activity.
  • Practice these sessions outdoors when possible to maximize the beneficial effects on mental well-being (exposure to natural light, oxygenation...).

When to practice active recovery?

  • On recovery days between two intense training sessions.
  • At the end of a session after a hard effort (cool-down).
  • During periods of muscle fatigue or significant soreness.
  • During cool-down phases after a demanding training program (e.g., after a competition).

Active Recovery VS Complete Rest: How to Choose?

SituationRecommended Rest
1Moderate fatigue, sore musclesPrefer active recovery
2Significant fatigue, joint pain or injuriesComplete rest is essential
3After a very intense program or competitionAlternate between active recovery & complete rest

Active recovery is a simple yet extremely effective tool for optimizing long-term athletic performance. It promotes muscle regeneration without remaining completely inactive.

Choosing this type of recovery also helps maintain good joint mobility, improve posture, and prevent long-term injuries.

A good athlete doesn’t just train well—they also know how to recover properly.

REST IN OTHER SPORTS DISCIPLINES

The principle of recovery does not only apply to weight training. All sports, regardless of their specific nature, require adapted rest phases to optimize progress, prevent injuries, and maintain a good level of performance. The training volume, session intensity, and type of effort determine the frequency and duration of rest days to include in a sports program.

Running.

In running, repeated impacts and prolonged efforts place significant stress on muscles, joints, and the cardiovascular system. It is generally recommended to allow for 2 to 3 rest days per week, especially after the most intense sessions such as long runs, interval training, or hill workouts. These recovery days are essential to limit the risk of injuries (tendinitis, shin splints, joint pain) and help the body better assimilate the efforts made.

Active recovery is also beneficial in this sport. Light activities like outdoor cycling or swimming help maintain energy expenditure without increasing training load. They support muscle recovery while preserving a good level of fitness.

Cycling.

Cycling is an endurance sport that mainly targets the lower body muscles and the cardiorespiratory system. Regular cyclists can train several days in a row but should still include at least 2 rest days per week, especially after long rides or sessions with significant elevation gain. Rest days can be used for light activities such as walking, stretching, or low-intensity cycling to maintain mobility and promote blood circulation.

HIIT Workouts.

HIIT (High Intensity Interval Training) workouts involve very intense efforts over short durations, alternated with rest periods. This type of session generates significant muscular and nervous stress, requiring more recovery time than standard endurance or traditional weight training sessions. It is generally advised to allow 3 to 4 days of recovery after a HIIT workout, especially for beginners or intermediate practitioners. These rest days allow the nervous system to regenerate and reduce the risk of muscle or joint injuries.

Therefore, regardless of the sport practiced, respecting rest days is essential to maintain a balance between progress, performance, and health. Adjusting recovery time based on the intensity of training sessions and your individual level is the key to long-term improvement.

IMPORTANCE OF SLEEP AND NUTRITION

Recovery is not limited to breaks between sets or rest days. Two other essential elements influence the muscle regeneration process and athletic progress: sleep and nutrition. These two factors are the foundation of an effective and sustainable athletic lifestyle. Ignoring them can quickly slow progress, increase the risk of injury, and lead to performance stagnation.

IS SLEEP IMPORTANT FOR MUSCLE RECOVERY?

Sleep is one of the most fundamental pillars of muscle recovery. While training and nutrition are often emphasized in fitness programs, sleep remains the critical phase when the body repairs, strengthens, and adapts to the efforts made. Quality sleep is therefore essential for optimizing results in weight training and all endurance or strength sports.

During the night, the body naturally activates several biological processes essential to recovery. These mechanisms not only repair micro-tears in muscles caused by training, but also regulate hormones, replenish energy stores, and strengthen the immune system.

The effects of sleep on muscle recovery.

While we sleep, the body releases hormones that play a direct role in tissue repair and muscle growth. The most important include:

  • Growth hormone (GH), mainly released during deep sleep, is essential for cellular regeneration, muscle repair, and fat burning.
  • Testosterone: crucial for muscle development, its production is optimized when sleep cycles are respected.
  • Cortisol, the stress hormone, is regulated at night. A lack of sleep can lead to excessive cortisol production, which hinders muscle gain and promotes muscle breakdown.

At the same time, sleep helps replenish muscle glycogen stores (energy source) and strengthens the immune system, reducing the risk of injury, illness, and persistent fatigue.

How many hours of sleep are needed for effective recovery?

For adults, it is generally recommended to sleep between 7 and 9 hours per night. Athletes who train intensely may need more sleep to recover from accumulated fatigue and optimize the results of their training.

Regularly sleeping less than 7 hours per night can:

  • Slow down muscle gain.
  • Decrease strength and muscular endurance.
  • Increase muscle soreness and prolong recovery time.
  • Promote fat gain.
  • Reduce focus, coordination, and motivation during training.

In contrast, restorative sleep improves both physical and mental performance, stimulates muscle growth, and accelerates recovery.

How to improve sleep quality?

Some simple habits can help improve sleep quality and, in turn, recovery:

  • Keep consistent bedtime and wake-up schedules.
  • Create a calm, dark, and cool sleeping environment.
  • Avoid screens (blue light) before bedtime.
  • Opt for a light dinner, avoiding stimulants like coffee or energy drinks.
  • Practice relaxation techniques (breathing, meditation) at the end of the day to reduce stress.

Sleep: an essential ally for any athlete!

Ultimately, sleep is an essential element to include in any effective recovery strategy. It is not enough to train well and eat properly to make progress in weight training or other sports disciplines. Without quality sleep, the efforts made during training risk being largely ineffective.

Sleeping well means giving your body the means to repair itself, get stronger, and become more efficient over the long term.

NUTRITION

Nutrition complements sleep in recovery. After exertion, the body needs specific nutrients to repair muscles, replenish energy stores, and strengthen the immune system.

A balanced diet, rich in quality macronutrients, is essential to support the efforts made during training. Here are the main nutritional priorities for optimal recovery:

Proteins:

Proteins are essential for muscle repair and growth. It is recommended to consume a source of complete protein after each workout (lean meats, fish, eggs, dairy products, plant-based proteins, or protein shakes).

Carbohydrates:

Carbohydrates help replenish muscle glycogen stores, which serve as the main energy source during exercise. Favoring complex carbs (brown rice, sweet potatoes, oat flakes) promotes a steady energy release.

Fats:

Essential for proper hormonal function and overall health, quality fats (vegetable oils, nuts and seeds, fatty fish) should not be overlooked.

Hydration:

Additionally, hydration is crucial to support cellular exchange and eliminate toxins produced during physical activity. It's important to drink water regularly throughout the day.

Thus, sleep and nutrition are the two invisible yet essential pillars of recovery. They are what allow training efforts to be transformed into tangible results: muscle gain, fat loss, improved performance, and long-term health maintenance.

RISKS OF OVERTRAINING

While regular training is essential for progress, it’s just as important to respect adequate rest phases. On the flip side, excessive training combined with insufficient recovery can quickly lead to a dreaded condition among athletes: overtraining.

Overtraining is an imbalance between the effort exerted and the body’s ability to recover. It can affect both beginners and seasoned athletes, especially those who pile on sessions without paying attention to the warning signs their body sends.

A poorly structured training plan, lack of sleep, or inadequate nutrition are all factors that increase the risk of entering a state of chronic fatigue.

A drop in performance.

One of the first signs of overtraining is a decline in performance—whether in terms of strength, speed, endurance, or motivation to train. Despite consistent and intense sessions, results stagnate or regress. This performance drop stems from depleted energy reserves and the body's inability to properly regenerate.

Increased risk of injury.

A fatigued body recovers less effectively from the microtears caused by training. Tendons, ligaments, and joints become more vulnerable. The risk of injury—tendinitis, strains, muscle pulls, joint pain—significantly increases and can even lead to a complete halt in physical activity.

Sleep and mood disturbances.

Overtraining also affects the nervous and hormonal systems. It’s not uncommon to experience sleep disorders—difficulty falling asleep, non-restorative sleep, frequent awakenings—alongside mood swings. Irritability, nervousness, lack of motivation, and low morale are common signs to monitor.

Progress stagnation or regression.

Overtraining disrupts the body’s adaptive process. Muscles stop growing, strength plateaus, and body composition can even worsen—resulting in muscle loss and fat gain due to hormonal imbalance (notably decreased testosterone and increased cortisol, the stress hormone).

The importance of listening to your body.

Given these risks, it’s vital to pay attention to the signals your body sends. Persistent fatigue, unusual lack of energy, recurring aches, or loss of motivation should be red flags. In such cases, adapt your training by reducing volume or intensity, increasing rest days, and focusing on sleep quality and nutrition.

Preventing overtraining is essential to ensure sustainable progress, preserve your health, and maintain the enjoyment of training over the long term.

HOW TO AVOID OVERTRAINING?

Overtraining is a trap many athletes fall into when they want to progress quickly or when they stack sessions without thoughtful planning. Wanting to train more and more without respecting recovery phases can lead to performance stagnation, persistent fatigue, injuries, and loss of motivation.

To progress sustainably and preserve health, it is essential to implement simple and effective strategies to avoid overtraining.

Listen to your body.

The fundamental first rule to avoid overtraining is to learn to listen to the signals your body sends. Chronic fatigue, unusual muscle pain, decreased motivation, sleep disturbances, or declining performance are all indicators that should not be ignored.

Being able to adapt your program according to how you feel is an essential quality for an athlete. Sometimes it is more beneficial to reduce the intensity of a session, take an additional rest day, or practice active recovery rather than pushing at all costs.

Plan your training program intelligently.

An effective training program is always structured with periods of effort and periods of recovery. It is important to alternate intense sessions and lighter sessions to give the body time to regenerate.

Some key principles to respect:

  • Vary the types of sessions (strength, endurance, mobility, cardio)
  • Avoid working the same muscle groups several days in a row
  • Include deload weeks every 4 to 6 weeks to limit accumulated fatigue
  • Plan 1 to 3 full rest days per week depending on level and training volume


Give priority to sleep and nutrition.

As previously mentioned, sleep and nutrition are two essential levers for optimal recovery. Sleeping enough and eating balanced support training efforts and limit the risk of overtraining.

A lack of sleep or inadequate nutritional intake can quickly fatigue the body and make muscles more vulnerable to injuries.

Integrate recovery techniques.

To prevent overtraining, it is also advised to integrate recovery techniques into your daily sports routine:

  • Practice active recovery on rest days (walking, yoga, light cycling)
  • Stay regularly hydrated
  • Perform stretching or joint mobility sessions
  • Use relaxation techniques to reduce stress (breathing, meditation)
  • Use massages, cryotherapy, or foam rolling as needed

Adjust training intensity based on daily condition.

It is important to understand that a training program must be flexible. Some days, physical and mental condition will be excellent; other days less so. It is normal and even recommended to adjust sessions according to these natural fluctuations.

This can mean:

  • Reducing the number of sets or repetitions
  • Lowering the weights used
  • Replacing an intense workout with a gentler session
  • Taking an extra rest day without guilt

Avoiding overtraining means finding the right balance between training and recovery. It is not the quantity of workouts that guarantees results, but the quality and intelligence of planning.

An athlete who respects their body, recovers properly, and adapts efforts according to individual needs will always progress faster and longer than an athlete who trains excessively without listening to signs of fatigue.

WHICH FOODS TO EAT FOR OPTIMAL RECOVERY?

Nutrition plays a fundamental role in the muscle recovery process.
After a workout, muscles are fatigued, energy stores are depleted, and muscle fibers have suffered micro-tears that need to be repaired to allow growth.

Eating well after exercise not only promotes muscle repair but also prepares the body for future training sessions. Macronutrients (proteins, carbohydrates, and fats) must be provided in sufficient quantity and quality to optimize this recovery process.

Proteins: essential for muscle rebuilding.

Proteins are the essential building blocks of muscles. After exertion, they are indispensable for repairing damaged muscle fibers and promoting hypertrophy (muscle mass gain).

It is recommended to consume a quality protein source after each workout, with an intake between 20 and 40 grams depending on body weight and session intensity.

Recommended protein sources:

  • Lean meats (chicken, turkey, beef)
  • Fish (salmon, tuna, mackerel)
  • Eggs
  • Dairy products (cottage cheese, Greek yogurt)
  • Plant-based proteins (tofu, tempeh, legumes)
  • Protein shakes (whey, isolate) for quick or convenient intake



Carbohydrates: replenishing energy stores.

Carbohydrates help replenish muscle glycogen stores, which have been partially depleted during exercise. They are therefore essential after a session, especially if the workout was long or intense.

It is advised to favor complex carbohydrates for a gradual energy release, but simple carbohydrates can also be useful immediately after exercise for rapid replenishment.

Recommended carbohydrate sources:

  • Brown rice, whole pasta, quinoa
  • Oat flakes
  • Sweet potatoes, potatoes
  • Fruits (banana, berries, kiwi)
  • Legumes (lentils, chickpeas)
  • Whole grain bread



Fats: essential for health and hormones.

Often overlooked, fats are essential for proper recovery, hormonal function, and inflammation regulation. They also participate in the absorption of certain vitamins and proper cellular function.

It is important to favor good fats from unprocessed foods rich in omega-3.

Recommended fat sources:

  • Quality vegetable oils (olive oil, rapeseed oil, flaxseed oil)
  • Dry fruits and nuts (almonds, walnuts, hazelnuts)
  • Avocados
  • Fatty fish (salmon, sardines, mackerel)
  • Seeds (chia, flax, sunflower)



Hydration: a key factor often underestimated.

Water plays an indispensable role in muscle recovery. Dehydration delays repair processes, increases fatigue, and can cause cramps or muscle pain.

It is therefore essential to stay well hydrated throughout the day, especially after training.

In case of heavy sweating, it can be useful to consume mineral-rich water or add a recovery drink containing electrolytes (sodium, potassium, magnesium).

An example of an optimal meal to promote recovery after exercise.

  • A protein source: chicken breast, eggs, or fish
  • A carbohydrate source: brown rice, quinoa, or sweet potatoes
  • Varied vegetables for vitamins and minerals
  • A source of good fats: olive oil or avocado
  • A fruit for antioxidant intake
  • Water or mineral-rich recovery drink

Proper nutrition after training is essential for effective recovery and sustainable progress. Each post-workout meal should be balanced and contain quality proteins, carbohydrates, and fats to allow the body to regenerate, strengthen muscles, and prepare for upcoming sessions.

COACH'S TIPS

A useful tip to recover properly without overdoing it during a volume-based strength training session: monitor your heart rate. You can start your next set once it drops to around 120 beats per minute. That’s a good indicator that you’ve recovered enough to perform another productive set.

Listening to your body is just as important. Don’t stubbornly stick to a pre-planned session if you're not feeling your best. It’s perfectly fine to reduce the intensity a bit to allow your body to recover more effectively and be in better shape to progress next time.

Yves Bondroit coach for QNT

Posted in: Our tips

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