How Long to Rest Between Sets: A Simple Guide
One of the most common questions I get from new clients is not about which exercise to do. It is about the bit in between. “How long should I wait before the next set?” It is a good question, because rest time quietly decides whether a workout builds strength, builds fitness or just fills 40 minutes. In this guide I will explain how long to rest between sets for different goals, and how to use rest cleverly when you only have 20 minutes before the childminder needs you back.
Why rest time matters
When you lift something hard, your muscles use a fast-acting energy system that takes a couple of minutes to top back up. If you rush the next set, you will do fewer reps or use lighter weights. That is fine if your goal is fitness and sweat. It is not so good if your goal is to get stronger.
Rest is also about safety. Tired muscles and a racing heart are when form slips, especially on bigger lifts like squats and deadlifts.
How long to rest between sets: the simple ranges
| Goal | Typical reps | Rest between sets |
|---|---|---|
| Strength (heavy, low reps) | 3-6 | 2-3 minutes |
| Muscle and general strength | 6-12 | 60-90 seconds |
| Muscular endurance | 12-20 | 30-60 seconds |
| Circuits and conditioning | Timed stations | 15-30 seconds between moves, 1-2 minutes between rounds |
These are guidelines, not laws. If you are a beginner, I would rather you rest a little longer and do each rep well. Most of the busy parents I coach do best in the middle row: moderate weights, 8 to 12 reps, about a minute of rest. If you are new to sets and reps generally, my sets and reps explained post is a good place to start.
Rest for strength: be patient
If you are working on heavy goblet squats, deadlifts or presses with only 3 to 6 reps, give yourself 2 to 3 minutes. It feels like a long time. Use it. Walk around, sip water, think through the next set. People who cut this short tend to grind out ugly reps and stall.
A good check: you should feel ready to give the next set your best effort, not just “less awful”.
Rest for muscle and general fitness
For most home and gym sessions, 60 to 90 seconds hits the sweet spot. Your muscles get enough recovery to keep the quality high, but you are not standing around long enough to cool down. This is the range I use for most of my 1-1 clients in their 30s, 40s and 50s.
Rest in circuits
Circuits use short rests on purpose, so your heart rate stays up. Moving straight from squats to push-ups to rows works because each exercise uses different muscles, so one area rests while another works. The bigger rest comes at the end of each round, usually 1 to 2 minutes, before you go again.
Short on time? 4 ways to make rest work harder
This is the bit that matters most for parents. If you only have 20 minutes, you do not have to choose between proper rest and getting it all done. Try these:
1. Pair opposite exercises
Do a set of squats, then a set of rows, then rest. Your legs recover while your back works. This is called a superset, and it can roughly halve the time of a session. See my full guide to supersets for pairings.
2. Use “active rest”
Between heavy sets, do something gentle that does not tire the same muscles: a 20-second plank, some ankle mobility or a few deep breaths in a squat hold. You stay productive without spoiling the next set.
3. Rest longer on big moves, shorter on small ones
Give squats and deadlifts the full 90 seconds or more. Bicep curls, calf raises and core work can get 30 to 45 seconds.
4. Use a timer
Almost everyone rests longer than they think when they are checking a phone. Put a timer on, and when it goes, start. Better still, leave the phone in another room.
A 20-minute plan using smart rest
- Superset A, 3 rounds: 10 goblet squats + 10 bent-over rows (backpack or dumbbell). Rest 60 seconds after each pair.
- Superset B, 3 rounds: 8 push-ups + 12 glute bridges. Rest 45 seconds after each pair.
- Finisher: 3 rounds of 30-second plank, 30 seconds rest.
That covers legs, back, chest, glutes and core, and lines up nicely with the NHS advice to do strengthening activities on at least 2 days a week.
Signs you need more rest
- Your reps drop sharply from one set to the next (12, then 7, then 4).
- Your form changes: knees caving, back rounding, hips hitching.
- You feel dizzy or sick. Stop, sit down, sip water. If it happens often, speak to your GP.
- You cannot speak a few words between sets during a strength session.
Rest between sessions matters too. If you are training most days on broken sleep, have a read of my post on rest days and recovery.
Where a bootcamp class fits
In a class, you do not have to think about any of this: I set the work and rest times for you. In the SYP Built To Last strength class the rests are longer, because the focus is good-quality strength. In conditioning sessions, they are shorter. Either way, everyone gets an easier or harder option so the rest fits your fitness, not the fittest person in the room.
FAQs
Is 30 seconds rest between sets enough?
For light weights, higher reps or circuits, yes. For heavier strength work, it is usually too short, and you will lose reps and form on later sets.
Is 2 minutes of rest too long?
Not for heavy compound lifts like squats, deadlifts and presses. For lighter exercises, 2 minutes is more than you need, and you can use the time better with supersets.
Should beginners rest longer between sets?
Often, yes. Beginners benefit from 60 to 90 seconds so each set can be done with good technique. As fitness improves, you can shorten rests in circuits.
What should I do while resting between sets?
Breathe slowly, have a sip of water and walk around. Light mobility or a core hold is fine as long as it does not tire the muscles you are about to use.
Book your first class
If you would like workouts where the timings are already worked out, come and join us. SYP Bootcamp runs 45-minute small-group classes indoors in a church hall in Archway N19, max 10 people, £15 a class, for all fitness levels. Book my £15 class or call or WhatsApp 07301 512215 and I will send you the timetable. If you live up the hill, I also work with clients as a personal trainer in Highgate.
About the author
Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.
