How Long Should You Rest Between Sets?

By Michael Grigsby, Editor, July 6, 2025, 9 AM EST.

(c) 2025 Adobe Stock

Somerset, Kentucky- Would you like to push the pace or take more time to recover? If your goal is to build muscle, scientists suggest that one method is more effective.

The goal of the study was to determine whether "strength-style" training with longer rest intervals or conventional "hypertrophy-style" training with shorter rest intervals yielded superior muscle adaptations. Over eight weeks, they evaluated this by having individuals participate in full-body workouts three times a week.

Both groups performed three sets of eight to twelve repetitions of seven compound exercises (such as the bench press, back squat, and curls) at the same volume. The sole distinction? One group had a one-minute break, and the other group took three minutes off.

Both muscle thickness and strength increases were significantly greater in the long rest group.

What's the significant difference? Short rest intervals may partially exhaust your muscles, depending on your programming, which reduces the overall volume you can manage. More time spent sleeping

Both groups performed the same volume: 3 sets of 8 to 12 repetitions across seven compound exercises (such as the bench press, back squat, and curls). The only difference? One group rested for 1 minute, while the other rested for 3 minutes.

Strength gains were significantly higher in the long rest group, and they saw greater increases in muscle thickness.

Why the big difference? Depending on your programming, short rest periods can leave your

This does not mean you can’t grow a lot of muscle with short rest or that you should never rest for less time. It simply means that it needs to be programmed correctly so you don’t build fatigue at the expense of intensity.

If your goal is muscle, stop treating rest as wasted time. Although it may feel less intense, your results will be more substantial. Just remember: more sweat isn’t always more progress. Quality reps over quantity fatigue win the day.

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Michael R. Grigsby, a news editor at LCTI, LLC, authored this article. Mr. Grigsby brings a deep passion for the outdoors, photography, combat sports, bodybuilding, and powerlifting to his journalistic work. He is dedicated to delivering correct, insightful reporting across a diverse range of topics. Committed to engaging with readers, he welcomes questions and feedback. Comments may be sent through the platform (account registration needed) or directed via email to LCTILLC@outlook.com.

DISCLAIMER

This article is not a substitute for professional medical advice, diagnosis, or treatment. This is provided solely for educational and informational purposes. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, it is always advisable to consult a healthcare professional.