How long should I rest between sets?
2–3 minutes between hard sets of compound lifts, 1–2 minutes for isolation work.
Short rest was recommended for years on the theory that the extra metabolic stress drove growth. Trials point the other way: with less rest you manage fewer reps at the same weight, so total work drops, and gains in strength and size tend to be smaller.
Rest long enough that the next set is limited by the muscle, not by your breathing.
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Sources
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- Schoenfeld, B.J. et al. (2016). Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. J Strength Cond Res 30(7). 3 minutes beat 1 minute for both strength and hypertrophy.
- Grgic, J. et al. (2017). The effects of short versus long inter-set rest intervals in resistance training on measures of muscle hypertrophy: A systematic review. Eur J Sport Sci 17(8). No advantage to short rest; a disadvantage in trained lifters.
- Singer, A. et al. (2024). Give it a rest: a systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy. Front Sports Act Living 6. A small growth benefit from resting more than 60 seconds; little difference beyond 90 seconds.