How long to rest between sets

Why resting three minutes pays off on the big lifts, and when one minute is enough.

Resting less to sweat more is one of the most common mistakes. Rest isn't wasted time: it's what lets your next set be as good as the last one.

What happens while you rest

In a heavy set the muscle uses up its fast energy stores, which take several minutes to refill almost completely. If you start the next set too soon, you'll do fewer reps or have to lower the weight, and the total work of the session will be lower.

Big lifts: about three minutes

Squat, deadlift, bench press, row and overhead press move a lot of muscle mass and a lot of weight. With two to three minutes of rest you complete more reps at the same weight, and over time that means more strength and more muscle. AppGym sets 3 minutes on the big lifts when the goal is strength or muscle.

Accessory exercises: one to two minutes

A curl or a lateral raise tires a small muscle and barely anything else, so recovery is quicker. Between 60 and 120 seconds is usually enough. Core exercises and isometric holds, like the plank, recover in a minute.

If you're short on time

Cutting rests is a worse option than cutting exercises. In short sessions AppGym takes one set off the big lifts and lowers the rest to two and a half minutes, rather than dropping a whole muscle group or leaving you under-recovered.

How to tell if you're resting enough

• If your second set has far fewer reps than your first, you need more rest.
• If you can talk normally and your breathing has settled, you're ready.
• Use a timer: without one, almost everyone rests less than they think on the big lifts and more than they think on everything else.