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.

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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 seconds or 2.5 minutes of rest between sets ended up gaining just as much muscle and strength 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

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If you're already someone who lifts weights, doing light weights twice a week until you can't do more reps can make your muscles bigger and stronger in just 8 weeks.

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