If you're lifting for strength or hypertrophy, rest time between sets isn’t just filler. It’s part of the training.
Still, most people either jump into their next set too early or end up sitting around way too long. One kills your performance. The other wastes your time.
So how long should you rest? The science gives a clear answer: it depends—on you, not the clock.
That’s where the 4-Factor Rest Model comes in. It’s a simple system coaches use to figure out when you're actually ready to lift heavy again. Not based on guesses or timers—but on what your body and brain are telling you.
This model is for strength training—not conditioning or bodybuilding. It's designed for big lifts like squats, deadlifts, presses, and pulls where max effort and technique matter.
The 4 factors are:
Check these between sets to decide if you’re good to go.
Strength work—especially sets above 80%—can leave you winded. If your breathing is still fast and shallow, your nervous system is still in high gear.
Why it matters:
You need calm, controlled breathing to brace well and move with power. If you're still gasping, you’re not ready.
How to fix it:
Take 3–5 deep nasal breaths. Wait until your breathing feels slow and steady.
You don’t need a monitor to check this. Just pay attention. If your chest is still pounding, give it more time.
Why it matters:
High heart rate = body still in recovery mode. For strength, you want your system calm and ready to produce force.
How to fix it:
Walk around slowly, breathe deeply, let your heart settle. For most people, strength sets need 2–4 minutes, but this model helps fine-tune that.
This one’s about the muscles you just trained. After a heavy set, your legs, back, or arms might feel shaky or drained. Don’t go again yet.
Why it matters:
If your working muscles are still fatigued, you’re not lifting at full strength—and that makes your training less effective.
How to check:
Move around. Try a bodyweight version of the lift. If it feels crisp, you’re probably good.
This one’s overlooked. If you’re distracted, anxious, or just don’t feel like lifting—chances are your focus is off, and the next set will suffer.
Why it matters:
Strength training is neurological. You need to be present. Not just going through the motions.
How to check:
Ask yourself: “Can I picture the lift?” “Do I want to go again?” If not, wait another minute and reset.
If you're looking for a number:
This approach beats any one-size-fits-all answer. You’ll get more out of your lifts, reduce the risk of injury, and stop wasting sets that don’t count.
If you’re serious about getting stronger and you’re not already using this model, now’s the time to start. It’s simple, it works, and it’ll make your training way more efficient.
That said—most people mess up rest, intensity, or movement quality without even realizing it. That’s why working with a coach matters.
At Hardbat Athletics in Newark, Delaware, we coach real strength. We’ll build you a program where everything from rest to reps is dialed in for progress. You’ll know exactly when to push, when to pause, and when to go hard.
Click here to book your No-Sweat Intro with one of our coaches. We’ll talk through your goals, break down what’s working (and what’s not), and show you how strength training is supposed to feel.
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