Resting for 1 to 3 minutes between sets doesn’t seem to build more muscle than resting for 1 to 1.5 minutes — the difference is too small to matter in practice.

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Against

Evidence from Studies

Supporting (1)

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Give it a rest: a systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy

Systematic Review With Meta-Analysis

Human

2024

The study found that resting 60–90 seconds vs. 90–180 seconds between sets doesn’t make a meaningful difference in muscle growth — the results are so similar that you can’t tell which is better.

Contradicting (0)

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No contradicting evidence found

Source Study

Give it a rest: a systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy

Score: 55

DOI: 10.3389/fspor.2024.1429789

Similar Assertions

Taking a bit more time to rest between weightlifting sets might help your arms and thighs grow a tiny bit more, but the difference is so small it might not even matter in real life.

85%

Resting more than a minute and a half between sets doesn’t seem to help you build more muscle than resting for about a minute — it’s not worth the extra time.

84%

We don’t know if resting longer between sets helps people who already lift weights, older adults, or muscles in the chest and back — there just isn’t enough research yet.

83%

The study didn’t find a difference between short and long rests, and even if there was a tiny difference, it’s too small to matter in real life.

81%

The official advice to rest 30–90 seconds between sets might be outdated — newer data suggest resting a bit longer (over a minute) could help your arms and legs grow a little better.

80%