Answers
How long should I rest between sets?
Written by the GymStreak coaching teamUpdated
Short answer
Rest about 2 to 3 minutes between sets of big lifts such as squats, bench presses and rows, and 1 to 2 minutes for smaller exercises. Rests longer than about a minute and a half tend to build slightly more muscle and strength than very short ones. Short on time? Pair exercises for different muscles instead of cutting rest.
01 / The research
What the research shows
In a study of trained men doing the same workouts, 3-minute rests led to more strength and muscle growth than 1-minute rests, because people could keep doing more reps on every set.
Reviews agree on the direction. A systematic review found longer rests were at least as good as short ones for growth, and a 2024 Bayesian meta-analysis found a small advantage for rests longer than 60 seconds, with little extra benefit beyond about 90 seconds.
The American College of Sports Medicine’s position stand recommends at least 2 to 3 minutes for core lifts with heavier loads and 1 to 2 minutes for other exercises.
02 / Rest guide
How long to rest, by exercise
| Exercise | Rest |
|---|---|
| Heavy compound lifts, 1 to 6 reps | 3 to 5 minutes |
| Compound lifts, 6 to 12 reps | 2 to 3 minutes |
| Machines and single-joint exercises | 1 to 2 minutes |
| Supersets of different muscles | 1 to 2 minutes after each pair |
A good test: rest until your breathing has settled and you can hit your target reps again.
03 / Save time
How to save time without losing results
- Pair a push with a pull, or an upper-body move with a lower-body move, and alternate them (supersets).
- Keep long rests for the first, heaviest lift and use shorter rests on accessories.
- Use fewer, harder sets: stopping one or two reps short of failure (should you train to failure?).
04 / How Spot helps
How Spot helps
GymStreak’s rest timer counts down between sets, with a Live Activity on iPhone. Ask Spot to change the rest time on an exercise in your plan, or to build a shorter workout for the time you have.
05 / FAQ
Frequently asked questions
Is 60 seconds rest enough?
For small single-joint exercises, often yes. For big lifts, 60 seconds usually costs reps on later sets; 2 to 3 minutes lets you do more work.
Do short rests burn more fat?
Not in a way that matters much. Fat loss comes mainly from your calorie balance; short rests make sessions shorter, but they don’t replace eating in a deficit.
How long should I rest between sets to build muscle?
About 2 to 3 minutes on big lifts and 1 to 2 minutes on smaller ones. Research suggests rests over about 90 seconds are slightly better for growth than very short rests.
Sources
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Lazinica B, Mikulic P, et al. The effects of short versus long inter-set rest intervals in resistance training on measures of muscle hypertrophy: a systematic review. Eur J Sport Sci. 2017;17(8):983-993.
- Singer A, Wolf M, Generoso L, et al. Give it a rest: a systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy. Front Sports Act Living. 2024;6:1429789.
- American College of Sports Medicine. Position stand: Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Iversen VM, Norum M, Schoenfeld BJ, Fimland MS. No time to lift? Designing time-efficient training programs for strength and hypertrophy: a narrative review. Sports Med. 2021;51(10):2079-2095.
General training and nutrition information, not medical advice. If you have pain, an injury or a health condition, check with a doctor or physiotherapist.
Exercises to try
- Barbell SquatsBeginner compound barbell exercise for the quadriceps, also working the glutes.
- Barbell Bench PressBeginner compound barbell exercise for the chest, also working the triceps and shoulders.
- Bent Over RowsBeginner compound barbell exercise for the middle back, also working the lats, shoulders and lower back.
- Lateral Dumbbell RaisesBeginner isolation dumbbell exercise for the shoulders, also working the traps.
Read more
- Should You Be Training to Failure? (New 2024 Research)We last talked about training to failure in 2019. It's now 2024! Five whole years have passed — what's new? Has our stance changed? Answers here.5 min read
- How to Do Superset for Maximum Time Efficiency and Muscle GrowthNot all supersets optimize your training performance and, thus, muscle growth. Here's how to do superset in a way that truly serves your goals.7 min read
- How Many Sets and Reps Should You Do to Build Muscle? (Exact Numbers!)The higher your training volume, the more gains you'll get ... right? Wrong. Find out exactly how many sets and reps you should do right here.5 min read
More answers
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Spot, the AI coach in GymStreak, answers questions like this from your own logged workouts and food, and changes the workouts in your plan for you. The app is free to download; Spot, starting and logging workouts need Premium, an in-app subscription, and the app shows your local price before you pay.