How Long to Rest Between Sets

Overview #

Rest periods aren’t just filler — they’re key to how your body recovers and performs. The amount of rest you take between sets affects your strength, muscle growth, and overall training intensity.

Here’s how to know how long to rest, based on your goal and workout type.

Strength Training (Heavy Lifting) #

Rest: 2–3 minutes between sets

• Needed when lifting heavier weights (4–6 reps per set)
• Allows full recovery for your nervous system and muscles
• Common for compound lifts (e.g. squats, deadlifts, bench press)

Muscle Growth (Hypertrophy) #

Rest: 60–90 seconds between sets

• Ideal for moderate rep ranges (8–12 reps)
• Balances recovery with muscle fatigue
• Keeps tension high without letting muscles fully recover

Fat Loss / Conditioning #

Rest: 30–60 seconds (or less)

• Short rest keeps heart rate up
• Great for circuits, HIIT, Supersets, and metabolic work
• Creates more cardiovascular and calorie burn effect

Mobility / Core / Activation Work #

Rest: 20–60 seconds

• Just enough to reset your breathing and form
• These movements are often low-load and not as fatiguing

General Guidelines #

• If you’re struggling to complete your reps, increase rest slightly
• If you’re bored or fully recovered early, reduce rest to increase intensity
• Track how you feel — not just the clock

Using the App #

In the app, we suggest rest times for each section — but you can use the stopwatch icon (top right) to time rest manually if needed.

Summary

Rest is part of the workout — use it wisely, and train with intention.