Full-body 3 × 5
Three big lifts, three sets of five each. New lifters recover quickly, so two minutes is usually enough.
- Lifts
- Squat, bench press, barbell row
- Rest
- 02:00 between sets, 03:00 between lifts
Strength rest timer. Rest long, lift heavy.
Heavy sets of 1 to 6 reps need 2 to 5 minutes before the next one. That's a long time to guess, so let the timer hold it: tap 03:00 after the set, and it calls you back to the bar.
The phone shows the buttons set for strength. Changing presets is free.
00:16
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2–5 min
Between heavy sets of 1–6 reps
2+ min
What trained lifters needed for the most strength
60–120 s
Enough for beginners in the same review
1–2 min
For lighter accessory lifts after the main one
Why strength needs long rests
A heavy set of three or five reps runs mostly on the fastest energy system your muscles have, and it takes minutes, not seconds, to refill. Start the next set too soon and the bar feels heavier than it is: you drop reps, or the weight.
That's why strength programmes rest longer than anything else in the gym. The American College of Sports Medicine's 2009 position stand suggests at least 2 to 3 minutes for heavy multi-joint lifts like squats, deadlifts, bench and overhead presses. A 2018 review of the long-term studies found that trained lifters needed more than 2 minutes between sets to get the most strength from a programme, while people new to lifting did as well with 60 to 120 seconds.
In practice: 3 minutes is a good default for your main lift, 4 to 5 for near-maximal singles, doubles and triples, and 1 to 2 minutes for the lighter accessory work that follows.
Sources: ACSM, Progression models in resistance training for healthy adults, 2009; Grgic et al., Effects of rest interval duration in resistance training on measures of muscular strength, Sports Medicine 2018; Schoenfeld et al., Journal of Strength and Conditioning Research, 2016.
Set the buttons for strength
The defaults top out at 03:00. For heavy days, swap the short ones for longer rests.
Adjust presets
Preset 102:00
Preset 202:30
Preset 303:00
Preset 403:30
Preset 504:00
Preset 604:30
Preset 705:00
Reset
- Open Settings, then PresetsYou'll see the seven buttons from the dashboard, top to bottom.
- Set them from 02:00 to 05:00Half-minute steps work well: 02:00, 02:30, 03:00, 03:30, 04:00, 04:30, 05:00. It's free.
- Tap after every working setEach tap adds a set, so after your fifth set of squats the top of the screen reads "Sets: 5".
- Turn on fullscreen modeIn Settings, then General. Turn the phone sideways mid-rest and the countdown fills the screen, readable from under the bar.
Changed your mind? Reset appears at the bottom of the Presets screen once you change a button, and puts the defaults back.
Three strength sessions to try
Warm up with lighter sets first. They need less rest: 01:00 to 01:30 is plenty.
5 × 5 with accessories
One main lift for five heavy sets, then two lighter accessory moves for higher reps and shorter rests.
- Lifts
- Deadlift 5 × 5, then split squats and hanging leg raises 3 × 10
- Rest
- 03:00 on the deadlift, 01:30 on accessories
Heavy singles and back-off sets
Work up to a heavy single at about 90% of your best, then three back-off sets of three at a lighter weight.
- Lifts
- Squat or bench: singles, then 3 × 3
- Rest
- 04:00 to 05:00 after singles, 03:00 on back-offs
Questions
How long should I rest between sets for strength?
2 to 5 minutes for heavy sets of 1 to 6 reps. Three minutes is a good default for squats, deadlifts and presses; take 4 to 5 before a near-maximal single, and 1 to 2 minutes for accessory work.
Is 3 minutes rest between sets too long?
Not for heavy lifting. In a 2016 study of trained men, three-minute rests built more strength than one-minute rests over eight weeks. It only feels long because you're standing still.
Do beginners need to rest as long?
Usually not. A 2018 review found that 60 to 120 seconds was enough for people new to lifting, while trained lifters did best with more than 2 minutes. Rest longer as the weights get heavier.
Can I set a 4 or 5 minute rest timer?
Yes. In Settings, then Presets, set any of the seven buttons to any time, including 04:00 and 05:00. It's free.
More rest guides
Rest exactly as long as you meant to.
Download free, tap a time, put the phone down.