Introduction to Rest Between Sets
It’s no secret that we should take rests between sets; virtually every exercise program has breaks implemented into them. Breaks, both between sets and between workouts, are essential for muscle recovery down to a molecular level. However, the amount of rest we should take between sets differs based on goals and individual bodies. Additionally, although recent research doesn’t give easy answers, it provides valuable insight. Optimal break times during training differ depending on the primary goal: strength or hypertrophy. The primary difference between the two training goals: strength refers to power output, whereas hypertrophy refers to bigger muscles. Here is how much break time you should take between sets based on research:
Break Time Between Sets for Strength
Research suggests that for strength training, consisting of explosive power output, performance, and powerlifting, people should take longer breaks. This can help to maintain performance, avoid injury, and prevent form creep.
Short Answer
3-5 Minutes
Research
A study conducted in July 2024- “Effect of Rest Duration Between Sets on Fatigue and Recovery After Short Intense Plyometric Exercise”- compared three groups to analyze the importance of rest between sets during plyometric exercise, which can be considered a combination of cardio and strength training(1). The first group performed a plyometric exercise for four 45-second sets with no rest, the second group performed the same exercise with a rest of 45 seconds (1:1 exercise-to-break ratio), and the third group performance the same exercise with a rest of 90 seconds (1:2 exercise-to-break ratio).
The results of this study showed a significant positive relationship between rest and power output: the group that didn’t take breaks experienced the greatest comparable decline in performance, the group that took 45 second breaks experienced a slight decline in performance, whereas the group that took 90 second breaks experienced a minimal decline in performance throughout sets. These findings suggest that a 1:2 exercise-to-rest ratio is optimal for continuous power output throughout a workout. For example, if a set of reps of heavy squats were to take 1 minute, this study implies that a 2 minute break would be ideal before continuing to the next set.
Another source, published in 2009, performed a literature review of 35 original research articles related to rest intervals in between sets in strength training. For strength and power output, the researchers concluded that the ideal time was around 3-5 minutes when training at 50-90% of a one-rep max(2). After a 3-5 minute rest time on average- with some sources suggesting more than 4 minutes, muscular power output is the highest due to anaerobic energy (what is used for powerlifting) metabolism replenishment.
Breaks Time Between Sets for Hypertrophy
Research suggests that during hypertrophy training, people can benefit by taking shorter but sufficient breaks between sets.
Short answer
30 seconds to 1.5 minutes
Research
Although you will get stronger in the process of body building with progressive overload, the primary purpose of hypertrophy training is to build bigger, visible muscles. In order to do that, most research suggests not only higher reps with a more moderate intensity. Additionally, most sources recommend breaks in the range of at least 30 seconds, and no more than 90 seconds (2)(3). The combination of moderate intensity, higher reps, and shorter break times typically result in a greater release of growth hormone and greater hypertrophic muscle hormone-receptor interaction(3).
A more individualized answer comes from “Heart Rate Determined Rest Intervals in Hypertrophy-Type Resistance Training” from an original research study published by the Journal of Exercise Physiology. The researchers studied two groups: 1. An individualized group with rest time based on heart rate and 2. A standardized group with a basic 60-second rest time. The first group waited until their heart rate reached the rate recorded 45 seconds after completing the first set, and the second group waited a standard 60 seconds. Both groups continued until muscle failure (until they couldn’t complete a set of 8 reps).
The study above found that the individualized heart rate rest group was able to perform more repetitions than the standardized time rest group(3). The evidence from the study suggests that, also time can serve as a general guideline, using individual markers of recovery to mark rest time between sets- such as heart rate- may be superior for hypertrophy training. Essentially, exercise effectiveness in building muscle is dependent on the individual.
Conclusion
Ultimately, we feel justified in claiming that the optimal amount of rest time is any amount of time which lets the body recover enough to continue. For strength training and powerlifting, a 3-5 minute break between sets may be ideal. On the other hand, for hypertrophy training in which the primary goal is bigger visual muscles, the optimal break time may be 30 seconds to 1.5 minutes. Alternatively, if you have a heart rate monitor, you can set an individualized recovery marker to decide when your break is over before continuing to your next set. For balanced goals, you can alternate between high intensity/low reps/high rest and moderate intensity/high reps/short rest days.
References
(1)Staniszewski, M., Tkaczyk, J., Kęska, A., Zybko, P., & Mróz, A. (2024). Effect of rest
duration between sets on fatigue and recovery after short intense plyometric exercise. Scientific reports, 14(1), 15080. https://doi.org/10.1038/s41598-024-66146-2
(2)Freitas de Salles, B., Simão, R., Miranda, F., da Silva Novaes, J., Lemos, A., &
Willardson, J. M. (2009). Rest Interval between Sets in Strength Training. Sports Medicine, 39(9), 765–777. https://doi.org/10.2165/11315230-000000000-00000
(3)Buskard, A., Wood, R., Mullin, E., Bruneau, M., Jaghab, A., & Thompson, B. (2017).
Heart Rate Determined Rest Intervals in Hypertrophy-Type Resistance Training. Journal of Exercise Physiology Online, 20(1), 13–22.