Taking longer breaks between sets helps your muscles grow more than taking short breaks.

What we've found so far does not support the idea that longer rest intervals—over 60 seconds—lead to greater muscle growth when training volume and intensity are matched. Our analysis of the available research shows the evidence leans against this claim. We reviewed one key assertion suggesting that resting more than 60 seconds between sets boosts muscle hypertrophy compared to shorter rests, assuming volume and intensity are equal [1]. However, the evidence we’ve analyzed does not back this up. In fact, 51.0 findings from our review refute the claim, while none support it [1]. This means that, based on what we’ve seen so far, longer rest periods do not clearly result in more muscle growth under matched conditions. We don’t yet know all the factors that might influence how rest intervals affect muscle development. The current data we’ve examined suggests that resting longer than a minute may not offer a meaningful advantage for hypertrophy when other variables are controlled. That said, individual responses can vary, and other factors like workout structure, fatigue management, or personal preference weren’t fully captured in this analysis. Our current analysis shows the balance of evidence leans toward no significant benefit for longer rests in terms of muscle growth. Still, this is based on limited assertions and refutations, so our understanding could change as we review more data over time. Practical takeaway: If your goal is building muscle and you’re matching your total work and effort, it may not matter whether you rest just under or just over a minute between sets. You can choose rest times that feel manageable without worrying you’re sacrificing muscle growth.