Why Resting Between Sets is Just as Important as the Lifting Itself
If you’ve ever felt like you’re not “working hard enough” because you’re resting between sets in your strength workout – let’s clear that up right now.
Taking rest breaks isn’t being lazy. It’s essential if your goal is to build muscle, get stronger, and see changes in your body composition.
Strength Training Isn’t the Same as a Circuit
There’s often confusion between circuit-style training and true strength training.
Circuit workouts involve moving quickly from one exercise to another, often with little to no rest.
They can absolutely be challenging – your heart rate stays elevated, you sweat, and you get that “burn” feeling.
Circuits are great for improving fitness and cardiovascular endurance.
But here’s the key difference:
👉 Circuit workouts don’t allow your muscles enough recovery between sets to actually get stronger.
Strength training, on the other hand, is about progressive overload – lifting enough resistance to challenge your muscles to the point where they adapt, repair, and grow stronger. And for this to happen, you need to rest.
Why Rest Matters
When you lift heavy (for you), your muscles use stored energy (ATP) to contract.
During rest breaks (typically 60–90 seconds for moderate loads and up to 2–3 minutes for heavier sets) your body replenishes that energy system and clears out fatigue.
If you skip rest and rush into the next set, you can’t lift as heavy or perform as well.
Over time, this means less mechanical tension on your muscles, and therefore less muscle growth and strength gain.
So if your goal is to build muscle, tone up, and change your shape, don’t turn your strength workouts into cardio sessions. Keep the focus on quality over quantity.
You Will Not Get Bulky from Strength Training
One of the biggest misconceptions that still lingers among women is the fear of “bulking up.”
Let’s get this straight – building large amounts of muscle requires years of training, eating in a significant calorie surplus, high protein intake, and often the influence of performance-enhancing substances.
Most women simply don’t have the hormonal environment (testosterone levels) or lifestyle factors to get bulky from lifting weights.
Instead, what happens is you become firmer, stronger, and more defined. Clothes fit better, posture improves, and your metabolism speeds up because muscle tissue is metabolically active.
The Benefits of Strength Training Go Far Beyond Aesthetics
- Builds and preserves lean muscle mass, especially important as we age.
- Boosts metabolism and supports fat loss.
- Strengthens bones, joints, and connective tissue.
- Improves balance, coordination, and posture.
- Increases confidence and mental resilience.
So Next Time You Train…
Remember:
If you’re resting between sets, you’re not slacking – you’re training smart.
You’re giving your muscles the time they need to recover so they can come back stronger.
And if someone else is bouncing from exercise to exercise with no rest – that’s fine too.
Just know they’re working a different system.
It’s more cardio-based, not muscle-building.
If your goal is to sculpt, strengthen, and truly transform your body – take those rest breaks proudly.
Strong women lift – and then they rest. 💪
