Here’s How Much Time You Should Rest Between Sets in Your Workout.

Posted on February 10, 2026 by resourcefulman

A typical strength training or muscle-building workout is done in sets. You lift a weight a certain number of times (“reps”), then set it aside for a short rest before the next set. But how long should this rest be? The answer depends on several factors, including the goal of the workout. And many of us don’t rest enough.

Why Rest Time Matters

Let’s talk about the importance of breaks. If you can move throughout your entire workout without ever stopping to rest, you’re probably not doing an effective strength workout. Cardio can be continuous; most types of strength training require such intense work that rest is essential .

So, we perform strength exercises in “sets” of a specific number of “reps.” You do 10 reps of overhead presses, then lower the weight for a minute or so. By properly resting, you give your muscles time to recover so they can perform the next set. The longer the rest, the more weight you can typically lift in the next set.

When to Use Long Rest Periods

Longer breaks (such as three minutes or more) are best for strength training, which aims to improve both strength and heavy lifting skills. After all, you need practice lifting heavy weights to be able to lift heavy weights. After you lower a heavy barbell, your body needs a few minutes to prepare for the next heavy lift. Long breaks are best for:

Multi-joint exercises (those that involve multiple muscles) such as squats, deadlifts, snatches, and power cleans.
Heavier weights . If you’re working with a barbell or doing fewer than 8 reps, you’ll likely need a longer rest period.
Ambitious strength goals . If you have a goal—say, one day bench pressing 225 pounds—achieving it will require training with heavy weights and long rest periods.

Three to five minutes of rest between sets of barbell squats, for example, restores ATP in the muscles. Blood flows to muscle cells, delivering oxygen and nutrients and removing metabolic waste. Resting for a few minutes gives you the best chance of returning to the next set with full strength.

The longer you rest—within reason—the better your recovery will be for the next set. If you rest for just one minute, you’ll still feel tired when you lift the weight again. But if you wait longer, you’ll be able to lift more weight.

Disadvantages of long-term rest

The main drawback of long breaks between exercises is time management. Your workouts will last longer if you rest for five minutes between exercises instead of one or two. You might also get distracted between sets. You might be scrolling through social media for a bit, and somehow it’s been eight minutes since you last touched the dumbbells. Setting a timer can help with this.

Some people get nervous during long breaks and while away the time doing push-ups or jumping jacks. This somewhat defeats the purpose of long breaks. Supersets are best used for assistance exercises after the main set, rather than for heavy lifting.

What is the duration of a “long” rest?

Exercises that involve large muscle groups (such as squats or deadlifts) typically require five minutes after reaching your maximum working weight for the day. Warm-up sets take less time.

For strength-building exercises that use light weights or small muscles (such as overhead presses), two to three minutes is usually sufficient.

When should you use short breaks?

When it comes to muscle growth, also known as hypertrophy, shorter rest periods between sets may be more beneficial. It’s important to note that strength and muscle growth are related, but they’re not the same thing. If you’re not interested in lifting the maximum possible weight, but rather increasing muscle mass or improving your overall “toned” appearance, you should pay attention to the optimal rest period for hypertrophy. It will be shorter than for pure strength. Use short rest periods for:

Isolation exercises (those that work only one muscle group at a time).
Lighter weights . “Accessory” exercises with light weights don’t require such long rest periods.
Training for muscle growth when strength is less important . If you don’t care about the weight you’re lifting and just want to get it up and get it done, short breaks will help maintain momentum while giving your muscles a chance to work.

Traditionally, trainers consider 90 seconds or less a good rule of thumb. (The National Academy of Sports Medicine recommends 0 to 60 seconds; personal training textbooks from the National Strength and Conditioning Association and the American Council on Exercise recommend 30 to 90 seconds.)

However, research has shown that short rest periods are not actually better for muscle growth than longer ones. A 2016 study found that three-minute rest periods actually led to greater muscle growth than one-minute ones. The authors believe this is because the men in the three-minute rest group (yes, the study only involved men) were able to use heavier weights than the men in the one-minute rest group. Since the number of sets was the same in both groups, this means the three-minute rest group lifted more weight.

A more recent meta-analysis also favors longer rest periods between sets. Based on the studies included in the analysis, the authors concluded that 30-60 seconds is likely too short. They stated that for muscle growth, resting between one and two minutes between sets is best. However, according to this study, resting longer than two minutes is not beneficial and can slow down the workout so much that you can complete fewer sets.

Disadvantages of short breaks

The shorter your rest periods between sets, the lighter the weight you’ll use. This is fine if you’re trying to get by with light dumbbells , but it means you’re not training with heavier weights. Most of us want to be toned and strong, so short rest periods between sets means you’re more likely to gain muscle mass.

As the studies above show, very short breaks (less than a minute) can also hinder your ability to achieve maximum results. You may be able to compensate by performing more sets of the exercise. If you enjoy the feeling of being active with short breaks, this may be just right for you. Add an extra set or two, and you’ll see you’re using your time wisely. However, for everyone else, it’s better to slow down and take a full minute between sets rather than rushing.

How long is the “short” rest period?

According to recent research, the optimal rest time is likely between one and two minutes. This is the upper limit of the recommended range of 30 to 90 seconds. You can take shorter or longer breaks, but if you want me to set a timer for you, 90 seconds is best.

What do you think at the moment?

How to Benefit from Both Long and Short Breaks

Ultimately, you might be best off using a combination of long and short rest periods, which is how many strength training programs are structured. Use longer rest periods for a few major multi-joint exercises at the beginning of your workout (such as squats or bench presses) and shorter rest periods for circuit training, assistance exercises, or isolation exercises afterward (such as curls or glute bridges).

Supersets are a great way to find a compromise. By working different muscle groups in two different exercises, you can perform one exercise while the other muscles rest. This isn’t the best option if you really want to focus all your energy and concentration on one exercise (for example, if you’re aiming for a personal best in the bench press), but it’s a great way to work on hypertrophy. For example, try the following:

Perform a series of pull-ups
Rest for 30 seconds
Do a set of push-ups
Rest for 30 seconds

In this example, if it takes you 30 seconds to complete a set of push-ups, then you rested a total of 90 seconds between the first and second sets of pull-ups.

How much rest time should you take between sets of certain exercises?

Okay, but what if you want to get stronger and build muscle? What if you want to stop overthinking and take breaks from your workouts that make you look like a regular person at the gym who knows what they’re doing? Here’s a cheat sheet:

For push-ups and pull-ups : If you’re doing low to moderate reps (less than 12), treat them as strength exercises and take three to five minutes’ breaks between sets. If you’re the type to do 20 or 50 reps at a time, you should probably take breaks of about a minute to allow fatigue to shorten the next set and complete the workout.
Squats and deadlifts : These are multi-joint exercises that involve multiple muscles in the body. They are almost always performed with (relatively) heavy weights, and it’s beneficial to develop strength in these movements. Treat them as strength exercises and allow for three to five minutes.
For the bench press, overhead press, bench press, and overhead press : these exercises use smaller muscles and less weight than squats and deadlifts, but they are still considered compound strength exercises. Two to three minutes is sufficient in most cases, but if necessary, increase the time to five minutes for heavier sets.
For bent-over rows and lat pulldowns : the same as for the bench press, for the same reasons. Two to three minutes may be enough, but up to five minutes is also reasonable.
For isolation exercises : If you want to feel the burn or “pump” in your muscles, short breaks are very helpful. Take 30-second breaks between sets.

These are just guidelines, so feel free to experiment. If you want to improve your cardiovascular endurance, reduce the rest time between sets. If you’ve already completed a long set of bench presses today, do the rest of your arm and chest exercises with shorter rest periods.

Answers to all your questions about rest time.

Let’s do a quick poll, as I know rest time is a huge topic of discussion among those just starting out in the gym. But first, please don’t dwell on it: if you simply rest until you feel ready to start again , you’ll probably do well.

Isn’t a three-minute break between sets too long?

No. If you’re trying to lift a lot of weight, you should probably rest for at least three minutes. If you’re training for muscle mass (and aren’t so focused on strength), you can shorten your rest time a bit. However, too much rest isn’t necessarily bad, it’s just a bit ineffective.

Can you rest for an hour between sets?

At this point, I wouldn’t call it a rest period, but simply another workout. When you return to the gym in an hour, you’ll need to warm up again. I’d say that if more than 10 or 15 minutes have passed between sets, or if you feel yourself getting physically cold, it’s worth doing some exercise to keep your body in shape. For example, push-ups might be a good idea while you wait for a bench to clear.

How much time do I need to rest if I’m new to the gym?

As a beginner, you’re probably not lifting very heavy weights yet. This means you don’t have much time to rest. Let’s say you’re doing squats: your body is still learning how to squat . You’re not lifting 300 pounds and needing a few minutes of rest to recover.

Therefore, beginners may not need as much rest. Two minutes between squat sets? Sure, that’s fine if you feel ready. However, if you get used to short breaks, you may find yourself lifting weights that are too light. After your first few weeks in the gym, be sure to perform some of your heavier exercises with longer breaks (at least three minutes) and see if you feel more energized.

What happens if I don’t rest between sets?

If you can complete multiple sets of an exercise without a break, you’re not using the right weight. There should be a difference between three sets of 10 reps and one set of 30. If your workout program calls for three sets of 10 reps, you should feel fatigued after the 10th rep, requiring at least a minute or two of rest before the next set.

Yes, standing in a squat rack, doing nothing, or even scrolling through your phone while others wait can be awkward. But remember: everyone rests between sets! Or at least, they should.

More…

Fitness