How Long Should You Rest Between Sets?

If you spend any amount of time in the gym, you've probably seen two types of people.

The first finishes a set, looks at their watch, and gets right back to work, not a second after the prescribed rest.

The second wanders around the gym, checks their phone, grabs a drink, flirts a bit, and eventually decides they're ready for another set.

So who is doing it right in this situation?

A new study from Brad Schoenfeld's lab gives us the answer. But from what I concluded, the answer depends on your situation.

The Study

The researchers recruited 50 resistance-trained men and women and assigned them to an 8-week lower-body training program.

• Squats

• Leg extensions

• Standing calf raises

• Seated calf raises

Both groups trained twice per week, did 4 sets of 8-12 reps for each exercise, and pushed each set to failure.

The only difference was that one group rested a fixed 2–3 minutes between sets, and the other group simply started the next set whenever they felt recovered enough to continue.

At the end of eight weeks...

Both groups gained essentially the same amount of muscle size, strength, and muscular endurance.

So, neither approach produced superior results, except…

The self-selected group averaged 78.5-minute workouts, while the fixed-rest group finished in just 56 minutes. That's nearly 30% less time for identical results.

So what?

Before we draw any conclusions from this study, I want to point out a few things.

First, this was not a high-rep “body blast” type of workout. It was on trained lifters and pushed them hard.

Four hard sets of squats taken to failure, followed by leg extensions and calf work also to failure, is no joke. These weren't casual training sessions.

Second, the researchers removed the usual distractions that make rest periods drag on, like phones and other attractive gym goers.

So the study wasn’t actually assessing the impact of doomscrolling between sets; it was evaluating our internal recovery clock.

Which found that, when left to our own devices, people rest longer than necessary.

To be exact, about 78 seconds more.

The Bigger Lesson

The bottom line is that if your goal is to build muscle or get stronger, you probably don't need to wait until you feel completely recovered before starting your next set.

Setting a timer for about 2 minutes seems to provide nearly all the recovery you need while saving over 20 minutes in a typical workout.

So, if your workouts are getting squeezed by work, kids, or life, don't wait until you feel ready. Set a two-minute timer and get back to work.

In fact, you could even use part of that rest interval for another exercise emphasizing a different body part, making your workouts even more productive.

But, honestly, I can see an argument for the other side as well.

Training to failure is physically demanding, but it's mentally demanding too. Sometimes you need an extra minute to collect yourself before another brutal set of squats, or other compound lifts.

This study suggests you have that flexibility. If you're not in a hurry, taking a little longer between sets doesn't appear to impact your muscle or strength.

We also found that you can chill out a bit at the gym without consequence.

If taking a few minutes to read, catch up on messages, or chat with your gym friends makes training more enjoyable—and you're not pressed for time—it won’t cost you meaningful progress.

I remember one guy at a gym where I worked would carry around the newspaper and do the crossword puzzle between sets. Looking back, maybe he was onto something.

If that maximizes your enjoyment of training—or simply lets you multitask a bit—you'll probably be more consistent over the long run.

The takeaway is that the quality of the work becomes far more important than a specific rest interval.

However you choose to spend that time, make sure you're ready to attack the next set.