How long should you rest between sets?
By Andreas Lee-Norman · Updated · 1 min read
Rest 2–5 minutes between heavy sets when you train for strength, 1–3 minutes for muscle growth, and 30–90 seconds for muscular endurance. For big compound lifts, lean toward the longer end — you'll lift more weight and more reps on your next set.
Rest time depends on your goal
| Goal | Typical reps | Rest between sets |
|---|---|---|
| Strength | 1–5 | 2–5 minutes |
| Muscle growth | 6–12 | 1–3 minutes |
| Muscular endurance | 15+ | 30–90 seconds |
These are starting points, not rules. The purpose of rest is simple: recover enough to do your next set well.
Why longer rest often works better
Short rest feels productive, but it cuts into the weight and reps you can manage on the following sets. A study of trained men by Schoenfeld and colleagues (2016) found that resting 3 minutes between sets led to greater gains in both strength and muscle size than resting 1 minute, over eight weeks of otherwise identical training.
The practical takeaway: for compound lifts like squats, deadlifts, bench presses and rows, give yourself at least 2 minutes. For smaller isolation exercises — curls, lateral raises, calf raises — 60–90 seconds is usually enough.
When shorter rest makes sense
- Time is limited. Pair exercises that don't compete — for example Dumbbell Row with Incline Dumbbell Press — and rest after each pair.
- Conditioning or circuits. Short rest is the point when the goal is to raise your heart rate.
- Light accessory work at high reps.
How to actually stick to your rest times
Most people rest far longer than they think — or far shorter on the sets that matter. A timer fixes both. In Gym Companion routines you set a rest time once, and the timer starts automatically every time you log a set. It keeps counting while your phone is locked, and the next exercise is already highlighted when the rest is over.
Frequently asked questions
Is 60 seconds of rest enough?
For small isolation exercises and endurance work, yes. For heavy compound lifts, 60 seconds usually isn't enough to perform your next set at full strength — 2–3 minutes or more tends to work better.
Should I rest longer on heavier sets?
Yes. The heavier the load and the bigger the exercise, the more rest you need to repeat a quality set. Heavy squats and deadlifts often call for 3–5 minutes.
Do supersets save time?
Supersets of non-competing exercises (for example a push and a pull) let you rest one muscle group while you work another, so a session takes less time without cutting recovery for each exercise.