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.

Pro

Against

Evidence from Studies

Supporting (1)

Community contributions welcome

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

Contradicting (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 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.

92%

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.

88%

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.

86%

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.

85%

If you rest less between sets at the gym, you might get too tired to lift as much overall, which could slow down your muscle and strength gains over time.

85%