Muscles experience small microtears during a workout due to the excessive loads and stressors placed upon them. This is normal and leads to building muscle mass and strength as new tissues form. However, we need to allow proper recovery to make enough healthy muscle tissue. This recovery must occur between sets, between exercises, and between workouts to reduce the risk of injury and reach muscle-building goals. 

It takes one to five days for muscles to recover fully. During this time, muscles make new tissue, remove toxins, and store more nutrients (i.e., water and glycogen) for the next workout. This recovery time depends on many factors, including age, gender, type of exercise, experience, etc. Recovery time is also influenced by the specific parameters of a workout (i.e., intensity, volume, duration) and lifestyle factors (i.e., diet, alcohol, tobacco).  

For example, the type of exercise can greatly affect how sore we are afterward and how long it will take for the muscles to recover and replenish. Research shows that eccentric exercises (i.e., nordic hamstring curls), single joint exercises (i.e., bicep curl), and upper body exercises produce the greatest muscle damage and soreness¹.  However, with more exposure to these types of workouts, the less sore you will become, and the less time you will need to recover between sessions. This is known as the “Repeated Bout Effect.”¹

You can improve recovery time and reduce prolonged soreness in many ways, such as getting high-quality sleep and eating a well-balanced diet. This article dives into the what, why, and how of muscle building and muscle recovery (both during and after a workout) with ideas for what to eat, drink, and do for success. 

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How Long Should You Rest Between Sets?

There are crucial things to focus on before and after your workout to recover properly; however, let’s first focus on what you should do during your workout. Muscles can only grow if you give them the right stimuli (i.e., strength training) while allowing for sufficient recovery time between sets to ensure your muscles are ready for another round. Research supports using shorter rest periods (30-60 seconds) for proper recovery if your goal is to work on muscular endurance while using longer rest periods (two to five minutes) if your goal is to improve muscle hypertrophy, strength, and power.^2,3 Remember, strength training has tons of benefits outside of growing muscle, including increasing metabolism, weight loss, and reducing blood sugar levels. 

How Long Does It Take to See Results When Working Out?

The amount of time it takes to see results depends on your goals, the type of exercise, demographic information, other lifestyle habits, and sleep. Most individuals who lift weights at least three to four days a week will start to see improvements in their strength within approximately four to six weeks. Within this time, you are likely picking up slightly heavier weights to perform exercises, or a complex movement is becoming less challenging (especially exercises involving balance). This is due to changes in the neuromuscular system, meaning your nerves are firing faster and more efficiently to your muscles. However, your cardiovascular system takes slightly longer to show significant changes, typically seen within 8-12 weeks of moderate to high-intensity exercise for at least 30 minutes, three to five days a week.^4,5