Even if you rest only 20 seconds between sets instead of 2 minutes, as long as you do the same total number of reps and weight, your muscles still grow and get just as strong.

51

Pro

0

Against

Evidence from Studies

Supporting (1)

51

Community contributions welcome

51

Comparison between 20-s and 2-min inter-set rest intervals on changes in muscle cross-sectional area and maximum strength under volume-load-equated resistance training

Randomized Controlled Trial

Human

Even when people rest only 20 seconds between sets instead of 2 minutes, they still got just as strong and built just as much muscle — as long as they did the same total amount of work. So, you don’t need long breaks to grow muscles or get stronger.

Contradicting (0)

0

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No contradicting evidence found

Gold Standard Evidence Needed

According to GRADE and EBM methodology, here is what ideal scientific evidence would look like to definitively prove or disprove this specific claim, ordered from strongest to weakest evidence.

Source Study

Comparison between 20-s and 2-min inter-set rest intervals on changes in muscle cross-sectional area and maximum strength under volume-load-equated resistance training

Score: 51

DOI: 10.1007/s11332-025-01605-5

Similar Assertions

Even if you rest only 20 seconds between sets, you can still get just as strong as someone who rests 2 minutes—as long as you do the same total amount of lifting.

51

0

92%

If you do the same total amount of weightlifting work, it doesn’t matter much if you rest 20 seconds or 2 minutes between sets—your muscles grow and get stronger about the same either way.

51

0

89%

You don’t need long breaks between sets to get strong—just do the same total amount of work, even with short rests, and you’ll get just as strong.

51

0

88%

Taking longer breaks between sets of weightlifting doesn't hurt your muscle growth—you might even grow more muscle with longer breaks than with very short ones.

1

0

87%

The strength gains from this study are about what you’d expect from regular weight training—whether you rest a little or a lot—so rest time doesn’t seem to change how much stronger you get.

51

0

85%