Fundamentalsbeginner
How long should you rest between sets?
How rest duration affects strength and growth — and what the research says.
Longer rest is often better
Contrary to what many believe, longer rest periods benefit both strength and hypertrophy, because you can manage more quality volume in the next set.
Guidelines
- Big compound lifts (squat, deadlift, bench): 2–3 minutes.
- Isolation exercises: 1–2 minutes.
- Rest until your breathing has settled and you feel ready — but not so long that you fully cool down.
Time efficiency
Use supersets between non-competing muscle groups to save time without sacrificing performance.