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Rest between sets

How long to rest, and how the rest timer in your session helps.

2 min read

Rest long enough to repeat good reps. Cutting rest short saves minutes but costs quality.

Rest to aim for

  • Big lifts for strength2 min or more
  • Muscle building (evidence under review)over 1 min
  • Other exercises (Levlofit rule)about 90 s
[1]

2minutes or more

of rest maximises strength gains[1]

60seconds plus

may give a small edge for muscle growth; the evidence is uncertain[2]

Using the rest timer

  1. Tick the set. The timer starts on its own.
  2. Breathe and reset. Sip water and think about the next set.
  3. Go when ready. Skip early if you feel fresh, add time if not.

Moderate evidence

Strength improves even with short rests. Trained lifters gain the most strength with rests over 2 minutes; for beginners, 1 to 2 minutes is enough.[1]

Key points

  • Levlofit's timer gives about 2 minutes on big lifts and 90 seconds on other exercises; adjust so you can repeat good reps.
  • Trained lifters gain the most strength with rests over 2 minutes; for beginners, 1 to 2 minutes is enough.
  • Rest long enough to repeat good reps; the timer helps.

Up next

Sources

  1. [1] Grgic J, Schoenfeld BJ, Skrepnik M, Davies TB, Mikulic P. Effects of rest interval duration in resistance training on measures of muscular strength: a systematic review. Sports Med 2018;48(1):137-151.
  2. [2] Singer A 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.

General information from published guidelines, not medical advice, and not reviewed by a clinician. See a doctor for pain, illness, pregnancy or before hard training if you have a condition.