Resting 30 seconds between sets of light weights builds your arm and leg muscles just as well as resting 2.5 minutes — at least in people who already train regularly.

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Evidence from Studies

Supporting (1)

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Acute and Long-term Responses to Different Rest Intervals in Low-load Resistance Training

Randomized Controlled Trial

Human

2017 Feb

People who lifted light weights to exhaustion with either 30-second or 150-second breaks between sets both gained about the same amount of muscle in their arms and thighs after 8 weeks — so rest time didn’t matter much.

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No contradicting evidence found

Source Study

Acute and Long-term Responses to Different Rest Intervals in Low-load Resistance Training

Score: 38

DOI: 10.1055/s-0042-119204

Similar Assertions

Whether you rest 30 seconds or 2.5 minutes between sets of light weightlifting, you end up with about the same muscle growth and strength gains after 8 weeks.

89%

Even lifting light weights really slowly until you can't do another rep can make your muscles bigger, just like lifting heavy weights.

86%

The common advice to rest only 30–90 seconds between sets to build muscle might need updating — longer breaks (over a minute) seem to help a little, but not enough to be sure it’s worth changing your routine.

82%

The common advice to rest 30–90 seconds between sets to build muscle might need updating — resting a bit longer (over a minute) might help a little, but not enough to be sure it’s worth changing your routine.

82%

For people who already lift weights, it doesn’t matter much if you rest 30 seconds or 2.5 minutes between sets of light weights — you get the same muscle growth and strength gains either way.

82%