The Better Way to Rest Between Weightlifting Sets
Next time you hit the gym, try doing these drills between sets instead of staring at your watch. (Photo by Walter Lockwood/Corbis)
It’s important to rest between weightlifting sets so your muscles can regain their strength for the next bout. But there are better ways to use your downtime than checking your Twitter feed or watching House Hunters reruns on the gym TV.
You can relieve nagging pains, correct your posture, and prevent injury by performing simple drills to correct problem areas, such as tight hips — all while maximizing your workout time, says strength expert Tony Gentilcore, co-founder of Cressey Sports Performance in Hudson, Mass.
Nearly everyone, from average Joes to professional athletes, experiences muscle weaknesses, muscle imbalances, and mobility restrictions that can cause bad posture and nagging aches, Gentilcore told Yahoo Health. “As a society we spend anywhere between eight and 10 hours a day sitting at a computer, and there is a pattern of issues that come out of that: rounded shoulders, limited back mobility, tight hips, and weak glutes (butt muscles),” he said, adding, “I’ve never met anyone who didn’t have at least one of those things happening, if not all of them.”
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While many programs include exercises to correct these problems in a warm-up, people often cut their warm-up short or nix it completely when they’re pressed for time. Doing so negates the benefits of these corrective moves, which need to be performed regularly to experience results. But Gentilcore has found a solution — low-intensity exercises performed between sets, which he calls fillers. “I love using fillers because they address these issues without impeding the next set,” he said. “It’s a fantastic way to make your workout more time efficient.”
Don’t worry that fillers will sap your strength for the remainder of your workout. Studies show that light activity between weightlifting sets doesn’t hurt, and might even help, recovery during and after exercise. One study found that men who pedaled at a low intensity on an exercise bike between heavy squats had lower levels of blood lactate, a marker of fatigue, and were able to complete more squat reps, compared to men who sat still between sets. Light activity between sets may help the body clear out metabolic waste products while delivering substances that aid recovery, researchers wrote in an article published in the Journal of Strength and Conditioning Research.
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Gentilcore suggested the following drills to correct the most common problems he sees in his clients. Squeeze them in during rest periods when you hit the gym, and perform the moves one after the other on days when you don’t lift weights. “People who follow this plan might see an improvement in posture, and small aches and pains may subside,” Gentilcore said, concluding, “At the end of the day it’s all about helping people move better, get out of pain, or stay pain-free, and these drills do a good job of achieving those goals.”
Do this routine a minimum of three times a week, and ideally daily for the best results, he recommended.
1. Glute bridge: strengthens weak butt muscles
Lie faceup with your knees bent and your feet flat on the floor slightly wider than hip-width apart. Raise your hips so that your knees, hips, and chest are in a straight line. Squeeze your butt cheeks and press into the floor with your heels, allowing your toes to come off the ground. Hold for two to three seconds, then lower your butt to the floor. That’s one rep. Do 8 to 10 reps.
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2. Wall hip flexor stretch: releases tight hips
Facing a wall, get down into a half-kneeling position with your left knee on the floor. Squeeze your left glute (butt cheek) so you feel a stretch on the front of your left hip. Keeping your knee on the ground, lift your foot and grab it with your left hand. Place your right hand on the wall for balance. Rock your torso toward the wall and back. That’s one rep. Complete 8 to 10 reps, then switch sides. Watch the 10-second video below to see how to do the exercise.
3. Side-lying windmill: stretches the mid-back
Lie on your left side with your left leg straight and your right leg bent and resting on a foam roller or rolled-up towel. Extend your arms out in front of you with your top shoulder directly above your bottom shoulder. Scrape your right hand up along the floor and to your right side like the arm of a clock, allowing your right shoulder to come toward the floor. Don’t move your hips. Reach your arm back to return to the starting position. That’s one rep. Perform 5 to 8 reps per side. Watch Gentilcore demonstrate the exercise in the video below.
4. Dead bug: strengthens core muscles
Lie faceup with your arms extended toward the ceiling, your knees bent at 90 degrees, and your legs bent so that your thighs are perpendicular to the floor. Press your low back into the floor; hold this position during the entire exercise. Straighten your left leg and lower it until your heel hovers an inch above the ground. Simultaneously lower your right arm behind you. Exhale for two seconds while you lower your limbs, pause for two seconds, and inhale for two seconds as you return to the starting position. That’s one rep. Perform 5 to 6 reps on one side, then switch sides. Tip: If your lower back raises off the floor, make the exercise easier by keeping your knee bent as you lower your leg. Watch the video below to see how to do the exercise with proper form and breathing.
