Rest to Impress? The Effects of Self-Determined Rest Periods on Resistance Training Performance

Authors

• Alec Piñero, Lehman College City University of New YorkFollow
• Adam MohanFollow
• Rune Segtnan, CUNY Lehman CollegeFollow
• Daniel Montenegro, CUNY Lehman CollegeFollow
• Max ColemanFollow
• Aidan Hopper, CUNY Lehman CollegeFollow
• Schoenfeld Brad, Lehman College, NY, USAFollow

Abstract

Time constraints are often cited as an impediment to consistent exercise. While long-term health and muscular benefits of resistance training (RT) are attainable even at low volumes, previous research suggests that targeting rest time may further maximize time efficiency. PURPOSE: The purpose of this study was to compare the effects of self-selected vs. traditionally prescribed rest periods on performance, subjective measures of effort, and time-efficiency of a lower body RT workout. METHODS: Trained participants completed 2 experimental sessions comprising 4 sets each of Smith machine back squats (SQ), leg extensions (LE), straight-leg calf raises (SC), and bent-leg calf raises (BC) at each exercise’s respective 10RM weight, resting either a self-determined amount of time (SELF) or 2-3 minutes (TRAD) between sets and exercises. Outcomes were analyzed in a frequentist framework using ANOVAs and generalized linear models, where appropriate. RESULTS: 17 females and 23 males successfully completed both sessions. Analyses revealed differences in rest time (TRAD: 2.4±0.3min, SELF: 3.7±1.2; η²=0.33 [0.17,0.47]) and session duration (TRAD: 55.3±12.6min, SELF: 70.5±19.1; η²=0.18 [0.05,0.33]). Estimates for effects of TRAD on repetitions completed (SQ: β=-0.4 [-3.1,2.3]; LE: β=-1.3 [-4.0,1.5]; SC: β=-1.2 [-4.3,1.8]; BC: β=-1.9 [-4.7,0.8]) and session RPE (β=0.0 [-1.2,1.3]) compared to SELF were uncertain. No meaningful differences were found set RPE (η²=0.0) or fatigue index (η²=0.0). CONCLUSION: A self-selected rest strategy is unlikely to improve performance or subjective measures of effort across a lower body RT session compared with a rest period of 2-3 minutes. While further research on the longitudinal effects of such a strategy on muscular adaptations is needed, these findings suggest that trained lifters may overestimate the time required for interset recovery and can benefit from timing rest intervals without compromising performance if time efficiency is a concern.

Recommended Citation

Piñero, Alec; Mohan, Adam; Segtnan, Rune; Montenegro, Daniel; Coleman, Max; Hopper, Aidan; and Brad, Schoenfeld (2026) "Rest to Impress? The Effects of Self-Determined Rest Periods on Resistance Training Performance," International Journal of Exercise Science: Conference Proceedings: Vol. 15: Iss. 8, Article 23.
Available at: https://digitalcommons.wku.edu/ijesab/vol15/iss8/23