Guides · Strength training · Updated 2026-10-22
How long should I rest between sets?
Rest about 2 to 3 minutes between sets of big lifts like squats, deadlifts and presses, and about 1 to 2 minutes for smaller exercises like curls or lateral raises. Studies in trained lifters found longer rests (about 3 minutes) built more strength and muscle than 1 minute, because you can do more reps on the next set.
What the research says
In a 2016 study, trained men rested either 1 minute or 3 minutes between sets for 8 weeks. The 3-minute group gained more strength and more muscle. Resting longer let them lift more total weight across the session.
A 2018 review came to a similar conclusion for strength: for multi-joint lifts in trained people, rests longer than 2 minutes worked better.
A simple guide
| Exercise | Rest |
|---|---|
| Heavy squats, deadlifts, bench and overhead press | 2 to 3 minutes, up to 5 for very heavy sets |
| Other compound lifts like rows, lunges and pulldowns | 1.5 to 2.5 minutes |
| Isolation work like curls, raises and calf work | 1 to 2 minutes |
Save time without cutting rest
- Pair opposites: do a set of presses, then rows, then presses. Each muscle still rests.
- Use the rest: set up your next weight or stretch the muscles you aren’t training.
- Watch the clock: it’s easy to rest 6 minutes by accident when you pick up your phone.
- Trim the warm-up sets: rest less between light warm-ups and save the full rest for working sets.
Also asked
Is 1 minute rest enough?
For small exercises, often yes. For heavy compound lifts, 1 minute usually means fewer reps on later sets, which can slow progress.
Do short rests burn more fat?
Not in a way that matters much. Fat loss mostly depends on your diet. Rest long enough to do quality sets.
Can I rest too long?
Resting more than about 5 minutes rarely helps and makes sessions long. If time is short, pair exercises that don't compete, like a press with a row.