Back to Homepage

How Long Should I Rest Between Sets?

In last week’s post, we looked at exercises that new gym-goers should avoid. These are movements that may help bodybuilders but aren’t that useful for beginners. This week we’re tackling another common question: How long should I rest between sets?

How Long Should I Rest Between Sets?

Question: I was in the gym recently, and was between sets of dumbbell bench press. I was checking my phone when an older guy came up to me and told me to put it away and lift. He was sort of joking, sort of not joking. Was he right? Should I have shorter rest periods between sets?

Answer: Firstly, the phone in the gym issue is so silly, so let’s tackle that first.

The Phone in the Gym Debate

Here’s a real example. You’re in the gym, mid-session. You finish a set of dumbbell bench press and sit down. You pull out your phone while you recover. Then an older guy comes up and tells you to put it away and lift. Half joking, half serious.

Was he right? Should you rest for less time between sets?

The truth: the phone isn’t the problem. Rest is.

The important thing is how long you rest, not what you do while resting. Sure, you might get distracted scrolling and rest too long. But the bigger issue most lifters have? Not resting long enough.

How to Grow Big Legs (If You Hate Leg Day)

The Ideal Rest Period

Research has shown for years that the best rest period for building muscle and strength is 3–5 minutes [1].

Less rest can feel intense. But if you don’t recover properly, your performance in the next set drops. Lifting less weight or hitting fewer reps slows progress. The best approach is to time your rest periods. Aim for no less than 3 minutes and no more than 5 minutes.

Exercise Matters

Not all exercises need the same rest. Some muscles recover faster than others.

Personally, my hamstrings bounce back quickly from Romanian deadlifts. I can go again after just 90 seconds. But my biceps? They need a full 3 minutes after curls.

Listen to your body. Adjust rest periods depending on the exercise and muscle group.

Men vs. Women

In my experience as a trainer, and according to studies [2], women often recover faster than men.

That means a woman may only need 2 minutes instead of 3. But this varies. Fitness level, workout intensity, recovery strategies, and genetics all play a role.

The Bottom Line

So, how long should I rest between sets?

The evidence says 3–5 minutes is best for strength and muscle growth. But use that as a guideline, not a rule. Test different rest periods. Pay attention to your performance. That extra 60 seconds of recovery could make a huge difference.

And if you want to scroll through Instagram during your rest, go ahead. As long as you’re back under the bar when the timer goes off, you’re doing it right.

References

[1] Rest interval between sets in strength training – PubMed

[2] Effect of gender on fatigue and recovery following maximal intensity repeated sprint performance – PubMed

Back to Homepage