How long to rest between sets
For heavy main lifts such as the squat and bench press, rest at least 2–3 minutes between sets. For smaller exercises, 1–2 minutes is usually enough (ACSM, 2009). For muscle growth, a 2024 meta-analysis found a small benefit from resting longer than 60 seconds and no clear difference beyond about 90 seconds.
Published Last updated By ArchiFit
How long should you rest between sets?
It depends on the lift and the goal. The American College of Sports Medicine recommends rest periods of at least 2–3 minutes for core exercises with heavier loads, the main lifts included for strength. For assistance exercises, it says a shorter 1–2 minutes may suffice (ACSM, 2009).
| Goal | Exercise | Rest | Source |
|---|---|---|---|
| Strength | Main lifts with heavy loads (squat, bench press) | At least 2–3 min | ACSM 2009 |
| Strength | Assistance exercises | 1–2 min may suffice | ACSM 2009 |
| Strength, trained lifters | Any | More than 2 min to maximize gains | Grgic et al. 2018 |
| Strength, untrained lifters | Any | 60–120 s is sufficient | Grgic et al. 2018 |
| Muscle growth | Any | More than 60 s; little difference past 90 s | Singer et al. 2024 |
Rest for strength vs rest for muscle growth
Strength. A systematic review found that "robust gains in muscular strength can be achieved even with short" rests under 60 seconds. It also found that rests over 2 minutes seem to be needed to maximize strength in trained lifters, while 60–120 seconds is enough for untrained people (Grgic et al., 2018).
Muscle growth. In 21 trained men, 3-minute rests produced more strength and more thigh muscle thickness than 1-minute rests over 8 weeks (Schoenfeld et al., 2016). A later review of short (60 s or less) against long rests found both useful, with a possible edge for long rests in trained lifters (Grgic et al., 2017). The 2024 Bayesian meta-analysis estimated a small benefit for rests over 60 seconds, but did not detect appreciable differences once rests passed 90 seconds (Singer et al., 2024).
Does resting less build more muscle?
Not in the studies above. Shorter rests tend to cost reps on the next set, and the 2024 meta-analysis suggests that is one reason long rests did slightly better. Past about 90 seconds the benefit flattens, so very long rests mostly cost time when muscle size is the goal.
Beginners vs experienced lifters
Experience changes the strength answer more than the muscle answer. Untrained lifters reached full strength gains with 60–120 seconds, and trained lifters needed more than 2 minutes (Grgic et al., 2018). For muscle growth, the ACSM recommends 1–2 minutes for novice and intermediate programs. For advanced programs, it recommends 2–3 minutes on heavy main lifts and 1–2 minutes on other exercises.
Compound vs isolation exercises
The longer rests belong to the heavy multi-joint lifts that the ACSM calls core exercises, such as the squat and bench press. For assistance work, such as curls, raises and pushdowns, the ACSM says 1–2 minutes may suffice.
How ArchiFit's rest timer works
- The timer starts when you log a set and runs 90 seconds until you change it.
- −15 s and +15 s adjust it, from 15 seconds up to 10 minutes, and the phone keeps the length you leave it at.
- Short beeps play at 3, 2 and 1 seconds left and a long one at the end. On silent the phone only vibrates. Music you are playing turns down under the beeps and comes back after.
- The end of the rest also shows on the lock screen, so the phone can stay in your pocket.
- The weekly plan from the optional analysis can set a body part's rest to 90, 120, 150 or 180 seconds. The analysis never reads your logged rest times, because some people log sets after the workout.
See how ArchiFit picks the next set, the guide to progressive overload when you train alone, or rep ranges and splits.
General fitness information, not medical advice.