Rest Longer Between Sets? Maybe a Tiny Bit.
Give it a rest: a systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Resting longer than 90 seconds provides zero additional muscle growth benefit.
Most gyms and coaches recommend 2–3 minute rests for hypertrophy — this study says it’s a waste of time with no payoff.
Practical Takeaways
Rest 60–90 seconds between sets for arms and legs — no need to go longer, and 30 seconds is still fine.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Resting longer than 90 seconds provides zero additional muscle growth benefit.
Most gyms and coaches recommend 2–3 minute rests for hypertrophy — this study says it’s a waste of time with no payoff.
Practical Takeaways
Rest 60–90 seconds between sets for arms and legs — no need to go longer, and 30 seconds is still fine.
Publication
Journal
Frontiers in Sports and Active Living
Year
2024
Authors
Alec Singer, Milo Wolf, Leonardo Generoso, Elizabeth Arias, Kenneth Delcastillo, Edwin Echevarria, Amaris Martinez, Patroklos Androulakis Korakakis, Martin C. Refalo, P. Swinton, B. Schoenfeld
Related Content
Claims (10)
The official advice to rest 30–90 seconds between sets might be outdated — newer data suggest resting a bit longer (over a minute) could help your arms and legs grow a little better.
If you're new to lifting weights, resting a bit longer between sets might help your legs grow a little more, but it won't make much difference for your arms or overall muscle mass.
Even though short rests make your body release more hormones like testosterone right after lifting, that doesn’t help you build more muscle — longer rests work just as well or better.
When measuring overall body muscle growth using common scans like DXA, resting longer or shorter between sets doesn’t seem to make any real difference — and shorter rest might even look a tiny bit better, but it’s probably just noise.
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.