Recovery is the secret weapon in any strength program — but it’s not just about taking a day off. It’s about knowing how much rest your body needs between sessions and between sets to actually get stronger.
Here’s how it breaks down across the three most common groups we work with in TRIBE:
Over 45s: Respect the Recovery
As we age, muscle repair and nervous system recovery take longer. Most over-45s do best with 48 hours between intense strength sessions – 3 sessions/week. That doesn’t mean you need to do nothing — light cardio, mobility, or technique work on “off” days can help recovery.
Rest between sets? Go with 60s as minimum (core control or single leg work) with 90s+ for heavier lifts – like knee and hip dominant patterns. Longer breaks support joint integrity, better form, and sustainable strength.
Teens: High Energy, Fast Recovery
Teens bounce back quickly. Their bodies are primed for adaptation, often handling strength work every 24 to 48 hours – 2-4 sessions/week. The real risk here is doing too much, too fast — watch for fatigue or nagging soreness.
Rest between sets? For general strength and fitness, 45–60 seconds is usually enough. For heavier work or power development, we push that closer to 90s.
Over 65s: Prioritise Recovery and Joint Health
Muscle repair and nervous system recovery slow down significantly after 65. Most over 65s need ~48+ hours between heavy strength sessions to fully recover – 2 sessions/week. On rest days, focus on gentle mobility, low-impact cardio, or balance exercises to maintain movement without over stressing the system.
Rest between sets? Aim for 90s to 2 minutes – particularly to make sure you’re really improving hip and knee strength. This allows ample time for full strength recovery and helps protect vulnerable joints and connective tissue.
20s–40s: The Middle Ground
Most adults can train strength 2–4 times per week, with about 48 hours between big sessions. How much rest you need depends on sleep, stress, nutrition, and load.
Between sets? 60–120 seconds works well. Use longer rest when doing hip or knee dominant exercises, shorter when working core control or balance exercises.
The Bottom Line:
Don’t just “train hard” — recover smart. Rest isn’t slacking; it’s strategy. Your results depend just as much on the space between your sets and sessions as the reps you grind out.
