How long should I rest between sets?

Rest 2 to 3 minutes between heavy compound lifts like squats, bench press and rows. For lighter sets and isolation exercises such as curls and lateral raises, 1 to 2 minutes is enough. Most people rest too little, not too much.

Why longer rests work

Your muscles recover quickly, but your ability to do another hard set at the same weight takes a couple of minutes. If you start the next set after 60 seconds, you'll usually get fewer reps, which means less total work. Research on muscle growth has found that resting 2 minutes or more generally does as well or better than very short rests.

This is also why short rest times aren't a shortcut. Cutting rest makes the workout feel harder, but it doesn't make it more effective.

A quick guide

• Heavy sets of 1 to 5 reps: 3 to 5 minutes
• Main lifts in the 6 to 12 rep range: 2 to 3 minutes
• Isolation and machine work: 1 to 2 minutes
• Light accessory work like face pulls or calf raises: 60 to 90 seconds

Saving time without hurting results

If your workouts run long, you don't need to cut rest on your main lifts. Do this instead:

1. Superset exercises that don't use the same muscles, such as a row and a push-up. You rest while the other muscle works.
2. Keep your rest short on small exercises, where you recover faster.
3. Use a timer, not a feeling. Rest tends to stretch longer than you think when you're on your phone.

This approach means you can finish in 45 to 60 minutes and still rest fully on the lifts that matter. See how long a gym workout should be for more on planning your time.

Cardio and conditioning

If you're doing circuits or intervals, short rests are the point, and then the rules above don't apply. They're for strength and muscle training.

If you like having something to beat on those days, League of Fitness has 60-second races in squats, push-ups and sit-ups against a real opponent, with the phone camera counting your reps.

If you feel dizzy, lightheaded or have chest pain during a workout, stop and see a doctor.