How long should you rest between sets?

Illustration for the guide: How long should you rest between sets?

Short answer

Rest 2–3 minutes on compound lifts and 1–2 minutes on isolation exercises. Longer rest preserves performance in the next set. For hypertrophy, rest beyond 90 seconds adds little on average.

Figures

Compound lifts 2–3 minutes, isolation 1–2 minutes
  • 1.5 minutes of rest between sets: 90 s: longer rest added little extra muscle on average (Singer 2024)
  • 3 minutes of rest between sets: 3 instead of 1 min: more strength gain in trained men (Schoenfeld 2016)

What the studies show

Schoenfeld and colleagues had trained men lift for 8 weeks with 1 or 3 minutes of rest. The 3-minute group gained more strength and, in some measures, more muscle. The meta-analysis by Singer and colleagues found little extra growth beyond 90 seconds.

Extend rest when needed

Start the next set once your breathing and focus are back. On squats or deadlifts that often takes more than 3 minutes. Rest that is too short costs reps and therefore volume.

Keep sessions comparable

When you compare progress, keep rest similar. Fewer reps at the same load after shorter rest are not a regression.

Sources

  • Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men · Schoenfeld · 2016 · Journal of Strength and Conditioning Research PubMed DOI
  • Give it a rest: a systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy. · Singer · 2024 · Frontiers in Sports and Active Living PubMed DOI Study note
  • Effects of Rest Interval Duration in Resistance Training on Measures of Muscular Strength: A Systematic Review · Grgic · 2018 · Sports Medicine PubMed

Summaries by SetCtl, not medical advice.