The Study
Repetition Performance and Blood Lactate Responses Adopting Different Recovery Periods Between Training Sessions in Trained Men
This study tested different rest times between workouts and saw that if you train the same muscles too soon (like after just one day), you can't do as many reps and your muscles get more tired. It doesn't prove that 48 hours is perfect, just that 24 hours isn't enough.
Analysis score
Maximum 90 for a randomized controlled trial.
Where the score came from
If you lift weights for your chest and arms, waiting just one day before doing it again makes your next workout much harder and more tiring.
Where does this study sit?
Reviews of RCTs (Meta-analyses)
Max 100Randomized Trials
Max 90Reviews of Cohort Studies
Max 85Cohort Studies
Max 72Reviews of Case-Control Studies
Max 63Case-Control Studies
Max 58Cross-Sectional & Case Series
Max 50Expert Opinion
Max 554 / 100
Quality score
Participants are randomly assigned to treatment or control groups, minimizing bias. The gold standard for testing whether an intervention causes an effect.
Key takeaways
Summary
Based on the study abstract and findings.
- 1Yes — waiting only 24 hours makes your workout less effective and more exhausting; waiting 48 hours or more lets you train harder and recover better.
- 2After 24 hours: everyone did fewer reps and had higher blood lactate.
- 3After 48 or 72 hours: performance stayed the same or improved slightly.
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
Publication
Journal
Journal of Strength and Conditioning Research
Year
2017
Authors
H. Miranda, M. Maia, G. Paz, J. A. A. de Souza, R. Simão, D. Farias, J. Willardson
Related Content
Claims (6)
In recreationally trained men doing upper-body weight training with 8-repetition maximum loads and 2-minute rests between sets, training again after only 24 hours of rest results in lower total work output and higher blood lactate levels during the second session than when resting 48 or 72 hours.
In recreationally trained men, blood lactate levels measured within 5 minutes after a second upper-body resistance training session are higher when the recovery period between sessions is 24 hours than when it is 48 or 72 hours.
After 24 hours of rest, athletes performed worse on a second session compared to their first session. After 48 or 72 hours of rest, performance stayed the same or improved slightly compared to the first session.
For men who train with weights recreationally, taking 48 hours or 72 hours of rest between upper-body workouts leads to the same amount of total work performed and the same level of blood lactate buildup.
In men who train with weights for recreation, resting 24 hours between upper-body workouts reduces the number of repetitions they can perform in the next session, while resting 48 or 72 hours allows them to perform the same number of repetitions as in the previous session.
When training more frequently, each session must be shorter or less intense to allow full recovery; when training less frequently, each session can be longer or more intense while still allowing full recovery.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.