How long to rest between sets.
Thirty seconds, two minutes or five? It depends on what the set is for. Here's how long to rest for strength, hypertrophy and endurance, what the research says, and how to time it without watching the clock.
Rest by training goal
Every range on one scale, with the app's default buttons marked underneath. Most people never need to change more than one or two of them.
What the research says
Rest lets your muscles rebuild the energy they burn in a hard set. Cut it short and the next set has fewer reps in it; give it longer and you can lift close to what you did before. The right length is a trade between how much you lift on each set and how long the session takes.
The American College of Sports Medicine's 2009 position stand suggests 2 to 3 minutes for heavy multi-joint lifts, 1 to 2 minutes for lighter work, and short rests for high-rep endurance sets. More recent reviews broadly agree, with one change: for trained lifters, longer rests do better than people used to think.
- Strength. A 2018 review found that trained lifters needed more than 2 minutes between sets to get the most strength out of a programme, while 60 to 120 seconds was enough for people new to lifting.
- Hypertrophy. One 2016 study had trained men rest either 1 or 3 minutes between sets of 8 to 12. The 3-minute group gained more strength and more muscle. A 2017 review concluded that both short and long rests can build muscle, so 1 to 2 minutes is a fine default, with longer rests for the big lifts.
- Endurance. Short rests are the point: you're training to keep going while tired, so 30 to 60 seconds keeps the effort continuous.
Whatever the number, the practical test is the same: rest until you can do the next set with good form.
Sources: ACSM, Progression models in resistance training for healthy adults, 2009; Grgic et al., Sports Medicine, 2018; Schoenfeld et al., Journal of Strength and Conditioning Research, 2016; Grgic et al., European Journal of Sport Science, 2017.
Time it in one tap
The app's defaults already cover most rests. Here's how a session goes.
- Finish the set, then tap a timeThe countdown starts straight away, and the set counter at the top goes up by one.
- Put the phone downLock it or switch to your music. The app sends "Your rest time is up!" with your chosen sound and a vibration.
- Next exercise? Tap the set countIt goes back to zero, so the count always matches the exercise you're on.
- Rest a different amount? Change a buttonSettings, then Presets. Set any button to any time, and keep the ones you use.
Not sure your rest is long enough? Watch the last set: if your reps fall away sharply, or your form goes, rest longer. Premium shows your average rest per set, so you can see what you actually take.
Questions
How long should I rest between sets?
For heavy strength work of 1 to 6 reps, 2 to 5 minutes. For hypertrophy sets of 8 to 12 reps, 1 to 2 minutes, or 2 to 3 for big compound lifts. For endurance sets of 15 reps or more and circuits, 30 to 60 seconds.
Is 60 seconds rest between sets enough?
For endurance work and lighter isolation moves, yes. For heavy compound lifts it's usually too short: you'll lose reps on the next set. Beginners tend to recover faster than experienced lifters, so 60 to 120 seconds often works for them even on strength work.
Is resting longer between sets bad?
Not for the work itself. Longer rests usually mean more reps and more weight on the next set. The cost is time: a session with five-minute rests takes much longer. If you need to save time, superset exercises that don't use the same muscles.
Do I rest between exercises too?
Yes. Rest between exercises at least as long as between sets, often a little longer while you set up the next one. In the app, tap a time as usual, then tap the set count to start the next exercise at zero.
How do I time rest between sets on my phone?
Use a rest timer with preset buttons, so starting a rest is one tap. Gym Rest Timer has seven, from 30 seconds to 3 minutes, counts your sets, and alerts you on the lock screen when the rest is over. It's free on iPhone, iPad and Android.
More rest guides
Download free, tap a time, put the phone down.