Free tool
Rest between sets calculator and timer
How long to rest, and a timer to run it.
Short answer: For muscle growth, roughly 1 to 3 minutes between working sets, leaning to the longer end after demanding compound lifts. For heavy strength work, 2 to 3 minutes is a sensible default.
Rest about 2 min to 3 min.
Use the timer as a prompt, not a rule. The useful question before the next set is whether you can perform it well: if your breathing has settled and the weight feels ready, go; if not, take another 30 seconds.
Muscle growth has been found across roughly 1 to 3 minutes of rest, so treat the window above as a starting point rather than a rule.
Rest timer
2:00
Counting down to the top of your rest window.
For muscle growth, a 2024 systematic review with Bayesian meta-analysis found growth happened across a wide range of rest periods, with a small and uncertain advantage to resting longer than 60 seconds and no appreciable extra benefit detected beyond about 90 seconds (Singer et al., 2024). Roughly 1 to 3 minutes is a practical range, leaning longer after demanding compound lifts. The narrower window shown is a starting point, not an optimum. Educational estimate for adults aged 18+. Not medical advice.
Work out what weight to use next session.
Check how many sets each muscle gets a week.
Machine taken? Find three swaps.
Switching implements? Convert dumbbells and barbells.
Something feels off in a lift? Fix my exercise
Educational information for adults aged 18 and over. It does not diagnose, treat or manage any medical condition. If you have a health condition, or symptoms that worry you, speak to your doctor or a health professional.