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What’s the Recommended Rest Time Between Sets? Ask a PT

Last week, we looked at ways in which you can improve your bench press performance. We focused on improving your range of motion and using the correct weight, as well as some structural changes you can make to generate more power.

This week, we’re looking at rest times, and why so many people waste theirs!

What’s the Recommended Rest Time Between Sets?

Question: How long am I supposed to rest between sets? I usually rest for about 30 seconds, but my buddy said he rests for 3 minutes. Which is better?

Answer: If you are training for fat loss, then shorter rest periods may be better. However, whether they admit it or not, most men want bigger muscles and to lift heavier weights. In this case, longer rest periods are preferred.

A 2016 study published in the Journal of Strength & Conditioning compared short rest periods (1 minute) to long rest periods (3 minutes) for young men performing 3 sets of 8-12 reps across seven different exercises [1].

The goal was hypertrophy (building bigger muscles) and the study lasted 8 weeks.

The long group saw significantly greater gains in strength and muscle thickness in the legs and arms than the short group. Though both groups saw improvements.

The theory behind why this happened is very straightforward. Giving yourself longer rests between sets allows your muscles to recover, helping you to lift more weight (or perform more reps) in the next set than you would have done without the rest.

If you want to improve your fitness and burn more calories in a workout then short rest periods may be your best option (45-60 seconds). If you want to be stronger and have bigger muscles then try 3-minute rests.

Give it a go next time you’re in the gym. Put a timer on your phone and see what you can achieve when you give yourself enough rest.

A quick note for any women reading this, you may find that shorter rest periods (30-60 seconds) suit you for both fat burning and muscle building. Women recover quicker than men. But if you’re performing a big compound exercise such as deadlifts then 90-120 seconds may be required.