Whether you rest 1 minute or 3 minutes between sets, you burn about the same total calories—rest time doesn’t change your overall energy burn in these workouts.

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.

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.

What matters most for burning calories during weightlifting is whether you’re using big muscles like legs or small ones like chest—not how long you rest or how fast you lift.

Whether you rest for 1 minute or 3 minutes between sets doesn’t make a difference in muscle growth, as long as you do the same total amount of work.

You can do more sets with shorter rests to match the total work of fewer sets with longer rests—and you’ll still get the same muscle growth and strength gains.