Resting isn’t a break from your workout — it’s part of it. A top fitness trainer reveals how much time you should rest between strength training sets for the best results.
When it comes to getting results in the gym, most of us focus on the big three: reps, sets and weights. But there’s one underrated training tool that could be the missing link between you and your goals: rest.
Yes, really. Rest isn’t just the time you spend catching your breath or scrolling through Instagram — it’s a critical part of the workout that, when used strategically, can make your training more effective. Used incorrectly? It can hold you back.
L360 spoke with Amelie Esquenet, a trainer at Barry’s UK, to break down exactly how long you should rest between sets — depending on your goals, your training style and where you’re at in your fitness journey.
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How long to rest if you’re training for strength
Rest: 2-3 minutes between sets
When you’re lifting heavy and pushing close to your max, longer rest periods are essential. “Your muscles and nervous system need time to recover properly,” says Amelie. “This ensures you can go all-in on the next set.”
Think of it this way: a longer rest isn’t slacking. It’s preserving your power, so you can lift at your highest capacity again and again.
How long to rest if you’re training for endurance
Rest: 30-60 seconds
Going for higher reps with lighter weights? Keep your rest short. “This keeps your heart rate elevated and your muscles under tension,” says Amelie. “It’s ideal for improving muscular endurance, conditioning and intensity.”
The goal here isn’t just muscle — it’s stamina. A short rest means you get a longer burn.
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How long to rest if you’re a beginner
Rest: 45-90 seconds
When you’re new to strength training, you’re still mastering movement patterns and building muscular efficiency.
“You need time to recover and reset between sets,” says Amelie. “But not so much that your heart rate drops or you lose momentum.”
These slightly longer rests help protect your form, keep your energy up and build confidence.
How long to rest if you’re lifting heavy versus light
The heavier the weight, the longer the rest.
- Heavy lifting (low reps): 5-3 minutes
- Light/moderate lifting (higher reps): 30-60 seconds
This simple rule helps balance intensity with recovery. “Heavy compound lifts demand more from your body,” Amelie explains. “Give yourself the time you need to come back strong.”
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How long to rest at the start of your workout versus the end
Fatigue builds as your workout goes on, so you might find you naturally need more rest later in your session. That’s normal — but don’t let it turn into a scroll break.
“If you feel like your rest is stalling your momentum, it’s probably too long,” says Amelie. “Stay intentional.”
Can you rest for too long between sets?
Absolutely. “If your muscles cool down too much, it’s harder to get back into the rhythm,” warns Amelie. “You lose intensity and focus.”
Translation? No texting mid-set. Rest with purpose, not passivity.
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Can you train other muscles while resting?
Yes, if efficiency is your aim. “Supersets or alternating muscle groups can save time and boost intensity,” says Amelie.
For example, you could follow a set of squats with an upper body move like shoulder presses, letting your legs rest while your arms work.
But for pure strength work, especially with compound lifts (such as deadlifts, squats, etc), full rest is best. “You want to be fully recovered to hit those lifts with maximum power,” she adds.
Feature image credit: Freepik
