How to Select the Right Rest Intervals and Post-Training Recovery for Your Clients

Before training the same muscle groups.

Without adequate rest between sets, the quality of future efforts becomes compromised while greatly increasing the risk of developing delayed onset muscle soreness (DOMS). For an individual new to exercise, DOMS creates the perception that exercise is painful, which could provide an excuse for failing to show up for the next class or training session. Just because you may feel that muscle soreness is an indicator of a good workout doesn't mean that a client who finds making it to the gym a challenge will agree with you. Gradually increasing intensity while shortening the rest interval and adding an extra set or two is an extremely effective way of increasing the level of difficulty of a program without changing any of the exercises. 

The longer recovery period between workouts allows time for repairing damaged muscle fibers and rest for the nervous system responsible for initiating muscles contractions. It also gives muscles a chance to remove metabolic waste and fully replenish all fuel stores. Again, a client could have a specific goal requiring shorter recovery periods between workouts to help that individual adapt to exercising in a slightly fatigued state, but overall the optimal recovery time between strength-endurance workouts is approximately 24 to 36 hours. The recommended recovery time between high-intensity strength and power workouts is anywhere from 48 to 72 hours. This is why most bodybuilders and competitive weightlifters follow workout programs that call for training specific body parts or movements on separate days. A bodybuilder can do a high volume of chest training on a Monday, back training on a Tuesday and leg training on a Wednesday. When Thursday comes it's time to train chest again, because these muscle have had a full 72-hour recovery period.

One thing I try to drill into my clients’ heads is that the preparation for tomorrow's workout starts at the end of today's class or training session. Hydration, proper fueling (nutrition) and adequate sleep all play a critical role during the post-workout recovery process. As a fitness professional you should be able to recommend specific recovery strategies for what to do after the workout to ensure that the exercise stimulus has the desired effect. Designing a program with too many high-intensity workouts too close together will not allow time for your clients’ bodies to rest, replace lost energy stores or rebuild new muscle tissue. The right rest intervals during a workout and recovery strategies between training sessions can greatly reduce the risk of injury while promoting the optimal response to the exercise program.

Change does not occur without a preceding stimulus. The body is a very complex and adaptable organism that can adjust to almost any physical stimulus applied. If our job is to help clients make changes, then we need to challenge them to be uncomfortable. This does not mean that we hurt them or cause them physical harm, but it does mean that we need to ask them to work harder than they may be accustomed to. After all, that is why they're hiring us or coming to our group workouts in the first place. Hopefully, this series on the variables of exercise program design has given you some ideas about how you can challenge your clients to work a little differently on the way to their goals.

Part 1: How to Select the Right Exercises for Your Clients

Part 2: How to Select the Right Intensity and Repetions for Your Clients

Part 3: How to Select the Right Sets and Tempo for Your Clients

Part 4: How to Select the Right Volume and Frequency for Your Clients

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