So what should you do during those minutes of rest? Sit and relax, especially if you focused on your legs. Another study found that rest intervals are particularly important when working major muscle groups, like those in your lower body. If you worked your shoulders, arms, or chest and prefer not to take a seat, Butler suggests walking around the room. Another option: Shake out your limbs to release any tension, and help keep yourself calm and loose between sets.
For those who just can't squeeze in the necessary wait time, try doing super sets. This involves alternating exercises that focus on different muscle groups, McCall explains. For example, do push-ups followed by deadlifts—the upper body can then rest while you work your lower half and vice versa.
One more note about lifting heavy weights: It's a great (safe!) idea to have a spotter. Whether that's a fellow lifter or a trainer, knowing a spotter is there can put you at ease mentally, allowing you to complete reps with better form.
Your Plan: Lift 85 percent or more of your 1RM, 1 to 6 reps, 2 to 6 sets, 2 to 5 minutes of rest
If your goal is to build more muscle...
To sculpt defined muscles and actually add mass to your body, you can slightly reduce your rest time. Just remember: "If you eliminate the rest period altogether, you change the physiological stress on the body, making it more of an endurance workout, which is not an effective way to build muscle," Sharp says.
Your Plan: Lift 70 to 85 percent of your 1RM, 6 to 12 reps, 3 to 6 sets, 30 to 90 seconds rest
If your goal is to drop pounds...
Fitting into a smaller pants size involves a combo of all of the above approaches, Sharp says. Eliminating rest periods and pushing through a 30-minute workout without stopping will certainly help you torch more calories, a key to losing weight—but that's not the only factor.
"Maintaining or increasing muscle mass and strength are also important, because they allow your body to burn more calories while at rest," he explains. The more muscle you have, the higher your calorie burn throughout the day, even when you're sitting on the couch. If you're new to weight training, you can also try the plan below.
Your Plan: Lift lighter resistance, 8 to 15 reps, 1 to 2 sets, 30 to 90 seconds of rest
The Takeaway
Of course any of these outcomes will improve your health—strength, muscle mass, endurance, and weight loss are all positive outcomes. So if you end up cutting your rest a little shorter or making it longer than planned, don't fret: You'll still gain benefits. Just keep in mind that the heavier the weight you're lifting, the longer you should wait to pick it back up.
Even more important: Listen to your body, says Butler. If you feel too tired or your heart rate is too high to start another round, give yourself a few extra seconds. If you're feeling strong and energized, make your rest time a little shorter that day.
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