How to Manipulate Rest Intervals to Maximize Strength Training Effectiveness

by Anthony Mortara, EdD, CSCS
Personal Training Quarterly May 2023
Vol 10, Issue 1

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This article will review the latest evidence regarding optimal rest intervals, and the science behind them.

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This article originally appeared in Personal Training Quarterly (PTQ)—a quarterly publication for NSCA Members designed specifically for the personal trainer. Discover easy-to-read, research-based articles that take your training knowledge further with Nutrition, Programming, and Personal Business Development columns in each quarterly, electronic issue. Read more articles from PTQ »



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  3. Grgic, J, Lazinica, B, Mikulic, P, Krieger, J, and Schoenfeld, B. The effects of short versus long inter-set rest intervals in resistance training on measures of muscle hypertrophy: A systematic review. European Journal of Sport Science 17(8): 983-993, 2017.
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  5. Iversen, V, Norum, M, Schoenfeld, B, and Fimland, M. No time to lift? Designing time-efficient training programs for strength and hypertrophy: a narrative review. Sports Medicine 51: 2079-2095, 2021.
  6. Ratamess, N, Alvar, B, Evetoch, T, Housh, R, Kibler, B, Kraemer, W, and Triplett, N. Progression models in resistance training for healthy adults. Position statement from the American College of Sports Medicine. Retrieved July 13, 2022 from https://journals.lww. com/acsm-msse/Fulltext/2009/03000/Progression_Models_in_ Resistance_Training_for.26.aspx.
  7. Schoenfeld, B, Pope, Z, Benik, F, Hester, G, Sellers, J, Nooner, J, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. Journal of Strength and Conditioning Research 30(7): 1805-1812, 2016.
  8. Schoenfeld, B, Vigotsky, A, Contreras, B, Golden, S, Alto, A, Larson, R, Winkelman, N, and Paoli, A. Differential effects of attentional focus strategies during long-term resistance training. European Journal of Sport Science 18(5): 705-712, 2018.
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  10. Wroble, K, Trott, M, Schweitzer, G, Rahman, R, Kelly, P, and Weiss, E. Low-carbohydrate, ketogenic diet impairs anaerobic exercise performance in exercise-trained women and men: A randomized-sequence crossover trial. Journal of Sports Medicine and Physical Fitness 59(4): 600-607, 2019.
About the author

Anthony Mortara, EdD, CSCS,*D

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AJ Mortara is an Assistant Professor at Berea College, where he teaches in the exercise science curriculum and directs the Human Performance Laborator ...

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Available to:
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