Workout Tips

Rest-Pause Training for Greater Strength and Muscle

Break through your growth plateaus with this training technique.


How can resting during weight training help you achieve your goals? Well, by resting or taking a 10- to 15-second pause between each rep you can actually help increase your strength and muscle hypertrophy

Rest-pause training breaks down one set into numerous mini-sets, with 10- to 15-second rests in between. This technique not only helps fatigue the muscle fibers, but can also help break through challenging strength and growth plateaus.

How to rest-pause:

  • Set a weight 80-85% of your 1-rep max.
  • Perform as many reps as you can until you reach failure with a 10- to 15-second rest between each ‘mini-set’.
  • Be sure to continue after the rest pause (mini-set) sequence until you reach failure.
  • Rest for 90 seconds between actual sets, and try to perform 3 working sets. 
  • For the more advanced, increase the weight by 10%. If you're not as confident stay with the same weight.
  • Perform as many reps as you can until you reach failure with a 10- to 15-second rest between each ‘mini-set’.
  • Rest for 90 seconds.
  • Advanced athletes—Increase the weight again by another 10%.
  • Then complete a final set with that weight until you reach failure. Be sure to rest pause for 10-15 seconds until you reach failure.  
  • Advanced athletes may also benefit from reducing the amount of rest time in between each mini-set.

How to rest-pause for strength:

  • Set a weight 80-90% of your 1-rep max.
  • Perform 1 rep then rest.
  • Rest for 15 seconds.
  • Keep the weight the same.
  • Repeat this method until you hit 10-12 reps.

For access to exclusive fitness advice, interviews, and more, subscribe on YouTube!