Krosch, B. A., Sjuts, S. L., Todd, J. B., & Conley, D. S. (2001). Rest intervals progressing from three to six minutes optimize moderate intensity bench press performance. Medicine and Science in Sports and Exercise, 33(5), Supplement abstract 1829.

This study evaluated the effects of 1, 2, 3, 4, 5, and preferred-minutes rest intervals on 3 sets of 60% 1-RM bench press performance. Males (N = 10) with some weight training experience, completed three sets of the resistance exercise to exhaustion twice per week with a minimum of 48 hours between each testing. Rest intervals were followed in randomized order.

It was found that rest intervals ranging from 3-6 minutes resulted in optimal performance.

Implication. Rest intervals in moderate resistance training should range between 3-6 minutes. Personal preference for the interval will facilitate optimal adaptation.

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