We all know by now that active recovery is better than passive recovery. It’s better to keep moving between sets than to sit on your butt. Physically, it helps flush out waste products, prevent blood pooling and lightheadedness, and keep you warm. Mentally, it helps you stay focused and motivated.

Moving between sets is one important consideration; rest duration is another. Most people don’t regulate their rest intervals—they simply begin their next set when they feel ready. That’s a mistake! How can you truly measure progress if this variable changes from one workout to the next?

A better approach is to set a specific rest interval and stick to it. I do this by pacing a specific distance between sets:

• One length of the gym and back = 30 seconds
• Two lengths = 60 seconds
• Three lengths = 90 seconds, and so on.

I don’t need a stopwatch. Based on experience, I know that walking these distances gives me the exact rest period I’ve assigned.

Take-Home Message: Use a clock or a fixed distance to regulate your rest intervals—and keep moving between sets.