Six Things to Do Between Sets at the Gym
Discover what to do during 30-second to 5-minute gym rest periods, from logging workout stats to managing gym etiquette and avoiding long breaks.
Stock photo for illustration only, not from the actual event
- Rest periods range from 30 seconds to 5 minutes depending on exercise goals.
- Use downtime to change weights, log stats in apps, and review exercise videos.
- Avoid resting longer than 10 minutes to prevent mental and physical sluggishness.
- Set timers and avoid work emails to stay focused during your gym session.
Rest is a fundamental element of strength training. Depending on the specific exercise and personal goals, gym-goers often find themselves resting anywhere from 30 seconds to one minute, or up to three to five minutes. Deciding what to do during these intervals is essential for balancing training effectiveness and proper gym etiquette.
The downtime between sets serves as an ideal window to tackle necessary maintenance tasks that are not strictly lifting. Recommended actions include:
- Adjusting the weights to match the requirements for your upcoming set.
- Recording your recently lifted numbers in a workout notebook or app.
- Watching recorded exercise videos to evaluate your form for the next set.
- Trimming video clips so reviewers don't have to watch you fidgeting with equipment.
- Consuming water and grabbing a quick snack if necessary.
- Cleaning up by racking any unused barbells and dumbbells.
Stock photo for illustration only, not from the actual event
While routine weights allow for relaxed sitting, heavy lifts often require pacing to maintain focus. The primary risk during these breaks is getting distracted and resting for too long. Pausing for more than 10 minutes can leave you feeling physically and mentally unprepared while unnecessarily dragging out the total duration of your workout session.
Managing intra-set rest intervals directly impacts the ATP-PC energy system, which typically requires two to three minutes to replenish for high-intensity lifting. Allowing rest periods to drag on excessively allows muscles to cool down and diminishes cardiovascular engagement, making it harder to return to peak performance levels.
To safeguard against excessive downtime, set a timer whenever you engage in an activity that might cause distraction. Fitness trackers like Garmin watches or specialized apps like Hevy offer convenient interval timers, though a standard smartphone timer works just as effectively.
Additionally, exercise mindfulness regarding smartphone usage. Intermission is certainly not the right moment to start online arguments or check pending work emails. Instead, utilize the gap for light gaming, reading an ebook, or curating your next workout playlist.
Source: Lifehacker
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