Strength
Rest Between Sets
Updated 2 Nov 2026 · Source: ACSM position stand (2009) ↗
Pick how many exercises and sets you plan, how long a set takes and how long you rest. The calculator shows how long the whole session will run, so you can match your rest to the time you have.
Worked example
- 5 × 3 = 15 sets × 40 s = 10.0 min working
- 14 rests × 2.0 min = 28.0 min
Session length for 15 sets by rest time
| Rest | Working 30 s | Working 45 s | Working 60 s |
|---|---|---|---|
| 1 min | 22 min | 25 min | 29 min |
| 1.5 min | 29 min | 32 min | 36 min |
| 2 min | 36 min | 39 min | 43 min |
| 3 min | 50 min | 53 min | 57 min |
| 4 min | 64 min | 67 min | 71 min |
| 5 min | 78 min | 81 min | 85 min |
Rest times in the published guidance
The most cited reference is the 2009 position stand on resistance training from the American College of Sports Medicine (ACSM). Its main numbers depend on the goal and the type of exercise:
- Heavy multi-joint lifts such as squats and presses: at least 2 to 3 minutes.
- Lighter assistance exercises: 1 to 2 minutes may be enough.
- Advanced strength and power work: 3 to 5 minutes.
- Muscle size, novice and intermediate lifters: 1 to 2 minutes.
- Muscular endurance: short rests, about 1 to 2 minutes for sets of 15 to 20 or more reps, under 1 minute for sets of 10 to 15.
What the studies found about longer rests
A 2009 review by de Salles and colleagues looked at 35 studies. With loads of 50 to 90% of a one rep max, resting 3 to 5 minutes let people complete more total reps over several sets and led to bigger gains in absolute strength than shorter rests.
A 2016 study by Schoenfeld and colleagues put 21 trained young men on the same program for 8 weeks, with either 1 or 3 minutes of rest. The 3 minute group gained more on the squat and bench press and more thigh muscle thickness. The catch: their sessions took much longer.
The time cost, in plain numbers
That catch is why this page has a calculator. In the example, 5 exercises of 3 sets with 40 second sets and 2 minute rests come to about 38 minutes, and 28 of those minutes are rest. Move the rest to 3 minutes and the same work takes about 52 minutes.
If time is short, keep the long rests for the first big lift of the day and shorten them on the small exercises that follow. That matches the split in the guidance above.
Signs your rest is too short
Watch your reps across sets. If you get 8 reps on the first set and only 5 on the third with the same weight, the rest did not let you recover enough for the work you planned. Add 30 to 60 seconds and see if the numbers hold.
Breathing is a simple guide too. Start the next heavy set once your breathing has settled, not the moment the timer ends.
Rest is only one part of the plan
ACSM published a newer resistance training position stand in 2026. It updates the 2009 paper and names progressive overload as the most important variable, so adding load or reps over time still matters more than the exact rest. See our guide to progressive overload, and use how many sets and reps to plan the work that the rest sits between.
Related pages
How Many Sets and Reps, Progressive Overload, Powerlifting Calculator, Dumbbell Bench Max Calculator
Questions
Is 1 minute of rest enough?
For light assistance or endurance work, often yes. For heavy multi-joint lifts, the 2009 guidance suggests at least 2 to 3 minutes.
Do I rest the same between warm-up sets?
Warm-up sets are light, so a short pause while you change plates is usually enough. Save the full rest for your working sets.
Does longer rest build more muscle?
In the 2016 study, 3 minutes beat 1 minute for muscle thickness in trained men. Results in one group of people do not promise the same for everyone.
How we calculate: every formula, with its author and year, is on our method page; data sources and their licenses are on sources.
gymnical.com gives estimates from published formulas and public data. It is not medical advice and not a training prescription. Last reviewed November 2026.