How Long Should My Rest Be Between Sets
Ah, the eternal question. The one that haunts the gym floors, whispers in the locker rooms, and gets debated over lukewarm protein shakes. How long, oh how long, should my rest be between sets?
We've all seen them. The speed demons. They finish a set of bicep curls, and BAM! They’re already starting the next one. No time to catch their breath, no time to even properly acknowledge the pump.
Then there are the philosophers. The deep thinkers of the weight room. They finish a set, then settle into their rest like they’re contemplating the meaning of the universe. They check their phones. They stare into the middle distance. They might even meditate a little.
So, where do you fall on this spectrum? Are you a sprinter or a marathoner of rest?
Let’s be honest. Most of us just wing it. We do what feels right. Or, more accurately, what our rapidly beating heart and burning muscles tell us feels right. It’s a visceral thing, isn’t it?
You finish a set of squats that felt like you were carrying a small elephant on your back. Your legs are trembling. Your lungs are screaming for mercy. And you think, “Okay, I can probably do another one… maybe after a minute.”
Or maybe it's a set of bench presses. You’ve pushed hard. Your pecs are feeling it. You sit up, shake it out, and glance at the clock. “Yep,” you mutter, “that feels about right.”
But then you hear the gurus. The internet experts. They’ll tell you all sorts of precise numbers. “30-60 seconds for hypertrophy!” they’ll shout. “90-120 seconds for strength!” they’ll decree. It’s all very official. Very scientific. Very… intimidating.
And you’re left there, with your slightly-too-long-or-maybe-too-short rest, wondering if you’re sabotaging your entire fitness journey. Is that extra 15 seconds of scrolling through cat videos really going to turn your gains into goo?
Here’s my wildly unpopular, probably wrong, but incredibly freeing opinion: Your rest time should be dictated by how you feel.
Shocking, I know. Prepare for the pitchforks. But hear me out.
Think about it. Your body is a magnificent, complex machine. It’s not a robot programmed with fixed rest intervals. It’s got signals. It’s got feelings. It’s got… well, it has whatever you’ve eaten for breakfast.
If you’ve just done a set that felt like you wrestled a bear and won (barely), you probably need more than 30 seconds. Your muscles are still singing that glorious song of exhaustion. They’re not ready for round two just yet. They need a moment to regroup, to whisper sweet nothings to each other, to plot their next heroic effort.
Conversely, if you’ve done a set that felt more like a gentle warm-up, and you’re already bouncing off the walls, maybe you don’t need a full two minutes. You’re practically vibrating with energy, ready to conquer the world (or at least the next weight plate).
The whole “30-60 seconds for hypertrophy” thing? It's a guideline, not a gospel. A suggestion, not a sentence. It’s like saying you should always eat exactly three bites of your salad before taking a sip of water. It’s just… weirdly specific for something so personal.
And for strength? If you’re aiming for those heavy, soul-crushing lifts, you absolutely need to recover. You need your nervous system to chill out. You need your muscles to stop yelling at you and start listening again. That might take longer than a quick breather.
But who’s counting? Are you really going to be taking out a stopwatch mid-squat rack?
Most of us are not professional athletes. We’re not trying to shave milliseconds off our deadlifts for an Olympic medal. We’re trying to feel good, get stronger, and maybe look a little less like a melting candle in a heatwave.
So, when you finish a set and you’re gasping like a fish out of water, don’t feel pressured to jump back in. Take your time. Admire the sweat dripping down your arms. Listen to the faint echo of your internal monologue that says, “I’m a warrior!”
When you feel like you can actually perform another set with good form and a decent amount of effort, that’s your signal. Not a digital clock. Not a smug trainer peeking over your shoulder.
Let’s talk about the mental aspect. Sometimes, that extra minute of rest isn’t just about muscle recovery. It’s about mental preparation. It’s about gathering your courage for that next challenging set. It’s about reminding yourself why you’re doing this in the first place.
Maybe you’re listening to your favorite pump-up song. Maybe you’re mentally rehearsing your lifting technique. Maybe you’re just enjoying the brief respite from the physical exertion.
And that’s okay. In fact, it’s more than okay. It’s human.
What if your rest is a little longer on leg day because, let’s face it, leg day is a special kind of torture? And what if it’s shorter on arm day because your biceps are practically begging for more attention?
This is the beauty of listening to your body. It’s a conversation. It’s a partnership. It’s not a dictatorship from the International Federation of Exercise Science.
So, the next time you’re in the gym, and you finish a set, and you’re not quite sure if you’re ready for another one, take a deep breath. And then another. And maybe a quick stretch. And if you feel the urge to check your phone for important updates from your cat’s social media, do it. Because that’s probably more important than shaving 15 seconds off your rest time.
My only real advice? Don’t be so short with yourself. Give yourself the grace to rest when you need it. Your muscles, your mind, and frankly, your overall sanity will thank you.
And if anyone gives you grief about your rest time, just tell them you’re practicing mindful recovery. Or perhaps, strategic rejuvenation. They’ll never know the difference. They’ll just nod sagely, impressed by your apparent dedication to scientific jargon. Meanwhile, you’ll be enjoying that extra few moments of well-deserved peace before tackling your next set.
So go forth, my friends. Rest wisely. Rest intuitively. And most importantly, rest like you mean it. Because in the grand scheme of things, that perfect rest interval is probably the least of your worries. Now, if you’ll excuse me, my biceps are calling. And they’re not asking for a stopwatch. They’re asking for another set.