How long should I rest in between sets?

When developing a strength training program, numerous training factors are modified, such as rep range, exercise selection, load, volume, duration under strain, frequency, and intensity.

One of the most important and much-discussed elements in strength training is "rest between sets" or "rest intervals.". Rest between sets is essential not just for muscle recovery but also for preventing neuromuscular fatigue.

Lactate, hydrogen ions (H⁺), and inorganic phosphate are examples of metabolites that accumulate during exercise. The majority of the lactate created during exercise is broken down by skeletal muscles that function at a lower intensity before being dispersed in the circulation during the recovery period.

Rest periods must be long enough to replace adenosine triphosphate and phosphocreatine, as well as to remove lactic acid and other waste products that have collected.

Failure to get enough rest will impair your capacity to withstand repeated high-force muscular contractions, which may be suboptimal while exercising for muscle strength.

The three most common rest periods utilized in strength training are

• Short rest intervals: <60 seconds.

• Moderate rest intervals: 60-120 seconds.

• Long rest intervals: >120 seconds (approx. 2-5 minutes).

Studies have shown that intervals of one minute or fewer impair the recovery of creatine phosphate (CP) and ATP (adenosine triphosphate) reserves. It is predicted that entire ATP recovery lasts between 3 and 5 minutes after vigorous activity, whereas total CP recovery takes 8 minutes.

Lactate levels rise after rigorous strength training, which can also have an impact on recovery between sessions. The time necessary to reduce lactate following high-intensity strength training should be between 4 and 10 minutes; durations less than this range result in a high concentration of hydrogen ions (H+), which reduces intracellular pH and causes muscle exhaustion.

The American College of Sports Medicine (ACMS) recommends periods ranging from 2 to 3 minutes for multiarticular exercises and 1 to 2 minutes for monoarticular activities.

1. A 2007 research study looked at the impact of varied rest intervals between sets on the amount of training volume accomplished during a session, including eleven male bodybuilders as participants. Over a two-year period, all of the subjects did at least three strength sessions each week. During each testing session, activities were done with a 1-, 2-, or 5-minute rest period between sets.

When athletes trained at 85% of their 1RM load, the 5-minute rest between sets resulted in the maximum training volume completed for all exercises, followed by the 2- and 1-minute rest conditions in descending order.

2. A 2008 research study evaluated squat strength increases and volume components when resting for 2 minutes vs. 4 minutes between 1RM squat sets. 15 trained men were divided into two groups based on their rest interval time: 2 minutes and 4 minutes. Each group followed the identical training regimen, with the only variation being the duration of the rest time between sets.

Both groups showed considerable strength improvements; however, the differences were not significant across groups. However, the 4-minute group produced considerably larger total volumes for the heavy sessions.

3. A 2009 evaluation of 35 research studies examined the rest period between sets to target distinct training objectives (e.g., absolute muscular strength, endurance, hypertrophy, and muscular power).

The study revealed that:

• When training at weights ranging from 50% to 90% of one repetition maximum, 3-5 minutes of rest between sets allowed for more repetitions over many sessions. Resting 3-5 minutes between sets resulted with bigger improvements in absolute strength due to increased training intensities and volumes.
• Similarly, several sets of 3 or 5 minutes of rest between sets resulted in higher levels of muscular power than sets of 1 minute.
• When exercising for muscle hypertrophy, a mix of moderate-intensity sets with brief rest intervals of 30-60 seconds may be the most beneficial due to higher acute levels of growth hormone during such workouts.
• Training using short rest intervals (e.g., 20 seconds to 1 minute) revealed the advantages of using short rest intervals to improve muscle endurance. 

4. A 2016 research investigated the immediate muscle anabolic response to resistance training with either short or lengthy inter-set rest periods. In this study, 16 males performed four sets of leg-press and knee-extension exercises at 75% of 1RM until momentary muscle failure, followed by 25g of whey protein. Resistance training sets were separated by 1 to 5 minutes of passive rest.

In the early stages of recovery, individuals with longer rest durations saw a twofold rise in MPS from resting values. They found a 152% gain, compared to 76% for individuals with short rest intervals. 

Researchers hypothesized that, with one-minute pauses, the hormonal response is superior but the actual muscle response is muted. If you want to maximize muscle growth with your training program, a little longer delay between sets may increase your chances of getting the desired muscle reaction. Novice weight lifters should take at least 2-3 minutes of break between sets.

Furthermore, researchers stated that, over time, individuals may need to develop strategies to push above the normal plateau of muscle gain, and so gradually reduce their rest durations. Experienced lifters may not suffer the same reduced muscle development response to short rest periods, especially if they have trained this way for a long time and acclimated to this specific metabolic stress. Nonetheless, comparable suggestions of 2-3 minutes between sets should aid in achieving maximum muscular growth in well-trained athletes.

5. A 2015 research looked at how changing rest durations between sets affected repetition consistency and ratings of perceived exertion (RPE) during successive bench press sets with an absolute 3RM (3 repetition maximum) load. Sixteen trained males attended four sessions, each consisting of five consecutive sets of the bench press with an absolute 3RM load and a rest period of one, two, three, or five minutes.

The results showed that 2, 3, and 5 minutes of rest between sets resulted in considerably more bench press repetitions than 1 minute of break; no significant differences were found across the 2, 3, and 5 minute rest conditions. 

These data suggest that while using an absolute 3RM load for the bench press, practitioners can prescribe a time-saving minimum of 2 minutes of break between sets without significantly reducing repetition performance. However, lower perceived effort levels may demand at least 3 minutes of recovery between sets.

6. Another 2016 study looked at how short rest intervals often associated with hypertrophy-type training compared to lengthy rest intervals commonly associated with strength type training affected muscle adaptations in a population of young, experienced lifters. 21 young resistance-trained males were divided into two groups: those who completed a resistance training (RT) program with 1-minute rest intervals (SHORT) and those who used 3-minute rest intervals (LONG).

The research lasted 8 weeks, and individuals did three complete body workouts each week, each consisting of three sets of 8-12 repetition maximum (RM) of seven distinct exercises. Muscle strength (1RM bench press and back squat) and endurance (50% 1RM bench press to failure) were measured both before and after the research.

The investigation yielded numerous findings:

• Longer rest periods provided a noticeable benefit in terms of strength. Both 1RM Squat and 1RM Bench were considerably higher for LONG compared to SHORT, with effect sizes at least twice those of the extended rest condition for these measures.
• Longer rest times had a bigger effect on hypertrophic results. Muscle thickness was considerably larger in LONG than in SHORT, and the effect size differences suggest that these changes were relevant.
• Both groups saw considerable gains in local upper body muscular endurance, with no significant differences seen between them.

7. A 2017 systematic analysis of 23 research with 491 individuals (413 males and 78 females) discovered that looked into the effects of rest interval duration during resistance training on muscular strength development. 

The study demonstrated that:

• Muscular strength may be significantly increased even with brief rest intervals (<60s).
• Longer rest intervals (>2 minutes) are essential to enhance strength increases in resistance-trained people. In some circumstances, using longer rest intervals may be more beneficial than using short to moderate rest intervals; for example, while doing a multi-joint exercise and/or when a set causes greater fatigue and is completed for more repetitions.
• For untrained people, it appears that short to moderate rest periods (60-120s) are sufficient to maximize muscle strength increases.
• Individuals' responses to resistance training may differ. As a result, the resistance training program must be adapted to individual demands.
• Trained individuals might self-regulate their rest interval duration depending on psychological and physiological preparedness, rather than sticking to a predefined rest interval length.

8. A 2017 research evaluated the impact of three different rest time lengths between sets of upper body single-joint exercise with varied load zones and volume targeted for endurance or hypertrophy (50% or 80% of 1-RM) in 16 men.

For all workloads, the shorter 1 minute break resulted in a substantial reduction in total repetitions when compared to the longer 3 minute rest. In conclusion, for larger loads (80% to exhaustion), a longer rest period of 3 to 5 minutes appears to allow for better recovery between sets, promoting a higher volume. 

However, while training with reduced weights (50%), the amplitude of the rest appears to directly impact the performance of future sets, as well as having a link with total volume accomplished for the upper body single-joint exercise scheme.

9. A 2018 research determined the optimal recovery time between sets and workouts for both the chest and the back. Sixty young males who participated in recreational strength training (ST) were separated into two groups. Each group was subjected to three experimental sessions in which they performed a ST sequence with three sets of eight repetitions at a maximum. The experimental sessions had varying rest times between sets (60, 90, and 120 seconds).

For both groups in each sequence, significantly more repetitions were observed when the rest time was 120 seconds compared to 90 seconds, 120 seconds compared to 60 seconds, and 90 seconds compared to 60 seconds. 

10. A 2019 research looked at the impact of varying rest periods on maximum repetition performance, subjective exertion, and tiredness index during bench press. Four sessions included seven bench press sets to concentric failure with the goal of completing the most number of repetitions, which included: 1) a one-minute rest interval between sets (P1), 2) a two-minute rest interval between sets (P2), a three-minute rest interval between sets (P3), and a five-minute rest interval between sets.

The study found that shorter rest times resulted in fewer repetitions accomplished throughout additional sets, fewer total reps per session, and a higher rate of perceived effort.

11. A 2020 research examined how varied rest durations affected performance and muscle activation during multi-joint (bent over row) and single-joint (biceps curl) workouts. Fifteen trained males completed both exercises using three protocols, each consisting of three sets with three distinct rest intervals: i) 60 seconds, ii) 90 seconds, and iii) 120 seconds between sets. Each set was completed with hypertrophy loading (75 percent of 1RM) until exhaustion.

According to the study, doing bent over row with a 120-second rest interval between sets, as well as 90-second and 120-second rest intervals during biceps curl exercises, allows participants to achieve better lifting performance while engaging more motor units for muscle activation in each set.

12. A 2021 study looked at the effects of SHORT (1 min) and LONG (3 min) rest intervals (RI) on total volume lifted (TVL), repetition performance, fatigue index (FI), and blood lactate [La] during upper body (chest press) and lower body (leg press) exercise with low intensity (75% of a 10-RM) in 14 trained female lifters.

Short (1 minute) rest intervals resulted in considerably lower total volume lifted than Long (3 minute) rest intervals. The fatigue index was much greater in short rest intervals. There was little variation in blood lactate levels between the two rest intervals. These findings show that longer RIs are preferable for female lifters who seek to improve TVL with low-intensity resistance training. 

13. A 2022 study looked at how two rest intervals between volume-equated resistance exercise (RE) affected inflammatory responses (cytokines and leukocytes) and muscle damage. Ten trained males took part in training sessions that included five sets of 10 repetitions done at 10-RM on (1) the barbell bench press and (2) the leg press, with 1- or 3-minute rest periods between sets and exercises. 

The 1-min rest interval resulted in larger increases in Creatine Kinase (CK) from 12 to 24 hours post-exercise compared to the 3-minute rest condition. In addition, the total number of leukocytes, neutrophils, and monocytes increased significantly during the 1-minute rest interval. The 1-min rest interval resulted in higher levels of pro-inflammatory cytokines relative to baseline, particularly after 6 and 12 hours post-exercise.

Thus, in volume-equated resistance training, a 1-min rest condition resulted in more total muscle tissue damage and a longer duration of inflammatory processes than a 3-min rest.

The study's researchers also proposed that "in practical terms, different rest periods are chosen to allow full (longer interest periods) or incomplete recovery (shorter interest periods) between sets." Longer rest times prevent muscular impairments and counterbalance fatigue-induced load declines, which can occur with shorter interest lengths (less than 2 minutes).

Despite the fact that reduced-rest periods may improve perceived exertion, a gradual load drop with consecutive sets defines a fall in both total volume and intensity, potentially resulting in poorer gains in terms of hypertrophy and strength.

14. A 2023 study found that a 1-minute rest period between sets may be sufficient in a strength endurance training plan when the load intensity is 30% 1RM. However, when the load intensity is 50% 1RM, we recommend a 2-minute rest time between sets to ensure adequate recovery and power production.

15. A 2024 comprehensive evaluation of five research found that extended rest periods might give more training volume than two-minute breaks. The study found that a recovery time of 3 to 4 minutes between sets is helpful for training at high intensities. This is applicable to trained adults who are already familiar with the process.

If we follow the findings of the preceding research and other recommendations, rest durations between sets will vary depending on the individual and their goals. 

Individuals with experience and training can manage their own rest interval duration depending on psychological and physiological preparedness, rather than following to a predefined rest period time.

However, in general, the following recommendations can be implemented:

• Strength and power training (>85% 1RM, 1-6 reps) with 3-5 minute rest between sets for increased total volume (more repetitions and sets) and improved muscle and neurological recovery. For example, weightlifters, powerlifters, and throwers. This rest period provides for the most muscle force output throughout each following set.
• The ATP-PC system provides the majority of the energy used by the body during intense strength and power training. The body contains a relatively tiny store of phosphagen and creatine, which lasts around 30 seconds and takes approximately 3-5 minutes to fully recover.
• Hypertrophy (60-85% 1RM, 6-12 reps) with 1-3 minute break between sets for both rookie and expert lifters. For example, bodybuilding. 

This workout lasts around 3 minutes and gets its energy from the ATP-PC and the Glycolytic system (carbohydrate and glycogen reserves).

• Strength Endurance (40-60% 1RM, 15-20 reps) with 30-120 second rest between sets. Examples include runners, swimmers, bikers, and footballers. Shorter rest periods push the body to develop its capacity to buffer accumulated lactate, allowing you to sustain moderate, near-maximum, or maximal contractions over time.

This workout draws energy from glycolysis (stored carbohydrates) and aerobic metabolism (stored fat).