You don’t need long breaks between sets to get strong—just do the same total amount of work, even with short rests, and you’ll get just as strong.

Pro

Against

Evidence from Studies

Supporting (1)

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Comparison between 20-s and 2-min inter-set rest intervals on changes in muscle cross-sectional area and maximum strength under volume-load-equated resistance training

Randomized Controlled Trial

Human

In a study with guys new to weightlifting, short breaks (20 seconds) between sets worked just as well as long breaks (2 minutes) for getting stronger, as long as they did the same total amount of lifting. So, you don’t need long rests to build strength.

Contradicting (0)

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No contradicting evidence found

Source Study

Comparison between 20-s and 2-min inter-set rest intervals on changes in muscle cross-sectional area and maximum strength under volume-load-equated resistance training

Score: 51

DOI: 10.1007/s11332-025-01605-5

Similar Assertions

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.

95%

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.

92%

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.

91%

Even if you rest only 20 seconds between sets, you can still get just as strong as someone who rests 2 minutes—as long as you do the same total amount of lifting.

88%

Even if you rest only 20 seconds between sets instead of 2 minutes, as long as you do the same total number of reps and weight, your muscles still grow and get just as strong.

88%