How Long Should You Rest Between Sets?
Short answer
Rest 2 to 3 minutes between sets of heavy compound lifts like squats, deadlifts, and bench press. Rest 1 to 2 minutes for most muscle-building work, and 60 to 90 seconds for smaller isolation exercises like curls. For circuits and conditioning, 30 to 60 seconds is typical. Longer rest lets you lift more on your next set; shorter rest saves time and keeps your heart rate up.
Rest time between sets by goal
| Goal | Typical reps | Rest between sets | Example lifts |
|---|---|---|---|
| Max strength | 1 to 5 | 2 to 5 minutes | Squat, deadlift, bench press |
| Muscle growth, compound lifts | 6 to 12 | 2 to 3 minutes | Rows, overhead press, leg press |
| Muscle growth, isolation lifts | 8 to 15 | 60 to 90 seconds | Curls, lateral raises, leg extensions |
| Muscular endurance | 15 or more | 30 to 60 seconds | Light circuits, bodyweight work |
| Conditioning and HIIT | Timed | 10 to 60 seconds | Tabata, circuits, intervals |
These are starting points, not rules. If you can't hit your target reps on the next set, rest a little longer. If you're fully recovered well before your timer ends, you can shorten it.
What the research says
For building muscle, longer rest tends to win, up to a point.
- A 2016 study of trained men found that resting 3 minutes between sets produced more strength and more muscle growth over 8 weeks than resting 1 minute (Schoenfeld et al., Journal of Strength and Conditioning Research). The likely reason: longer rest let them lift more total weight each session.
- A 2024 meta-analysis found a small benefit to resting more than 60 seconds for muscle growth, with no clear extra benefit beyond 90 seconds (Singer et al., Frontiers in Sports and Active Living).
Put together: don't rush your rest on the lifts that matter most. Past about 2 minutes on smaller exercises, extra rest mostly costs you time.
Why heavy lifts need more rest
Heavy sets drain the quick energy your muscles use for short, hard efforts, and it takes a few minutes to refill. Cut the rest short and your next set of squats comes up a rep or two short. Isolation exercises use less muscle and less total effort, so you recover faster between sets.
The real problem: resting too long without noticing
Most lifters don't under-rest. They over-rest. A 2-minute rest turns into 5 when you pick up your phone to check a message, or start talking to the person next to you. Your workout takes longer, and your sets lose their rhythm.
Two things fix this:
- A timer that tells you when you're up, so you don't have to keep checking.
- A count-up once the rest is over, so if you do go over, you know by how much.
How to time your rest with Between
Between is a rest timer built for this. Log a set and your rest timer begins. Pick your rest anywhere from 5 seconds to 10 minutes, and keep favorites like 60, 90, and 120 seconds one tap away for switching between compound and isolation lifts.
You get a buzz on your Apple Watch 10 seconds before your next set and again when you're up, or a short chime that plays over your music. When the rest runs out, the clock switches to counting up from 0:00, captioned "Work", so you always know how long it's been. Learn how to time your rest without looking at your phone.
Frequently asked questions
Is 1 minute of rest between sets enough?
For isolation exercises and lighter work, 60 seconds is usually enough. For heavy compound lifts, 1 minute is often too short to repeat your reps, and research favors 2 to 3 minutes for strength and muscle growth.
Is 30 seconds rest between sets good?
30 seconds works for circuits, conditioning, and muscular endurance. It's too short for heavy lifting if your goal is strength or muscle growth, because you won't recover enough to keep your weights and reps up.
Should I rest longer for squats than curls?
Yes. Squats, deadlifts, and other big compound lifts use more muscle and take longer to recover from. Rest 2 to 3 minutes on those and 60 to 90 seconds on curls and other isolation work.
Does resting too long between sets hurt your gains?
Not directly, but it makes workouts longer and can cost you focus. Past about 3 to 5 minutes, extra rest rarely helps. A rest timer that counts up once your rest runs out helps you notice when a 2-minute rest has turned into 6.
How long should I rest between sets to build muscle?
About 1.5 to 3 minutes for compound lifts and 60 to 90 seconds for isolation lifts. A 2024 meta-analysis found a small benefit to resting longer than 60 seconds, with little clear benefit past 90 seconds.