Strength, muscle size, endurance and power each call for a different rest between sets.
Rest between sets for your training goal
Example: Strength, compound
3 to 5minutes between sets
For heavy sets of 1 to 6 reps the ACSM position stand advises 3 to 5 minutes, and a review of 35 studies found 3 to 5 minutes gave greater strength gains than shorter rests.
Choose your own goal and exercise above to replace this example.
What the ACSM position stand advises for the four goals it gives a rest range, to compare.
| Goal | Rest between sets |
|---|---|
| StrengthHeavy sets of 1 to 6 reps | 3 to 5 min |
| PowerFast, explosive sets | 3 to 5 min |
| Muscle sizeSets of 6 to 12 reps | 1 to 2 min |
| Muscular enduranceLight sets of more than 15 reps | Under 90 s |
- Next stepRep range calculatorThe reps and sets for your goal.
- Next stepOne rep max calculatorThe weight for your heavy sets.
- Next stepRPE calculatorHow hard each set was, rep by rep.
Ranges from the American College of Sports Medicine position stand on resistance training (2009). Rest for this goal: 3 to 5 minutes between sets; the timer starts at 3:00, inside the range. Rest longer when you need to.
Sources: ACSM position stand 2009; de Salles et al. 2009 (Sports Med); Singer et al. 2024 (Front Sports Act Living); Schoenfeld et al. 2016 (J Strength Cond Res)
Rest timer
Start it when you finish a set. It beeps 3 seconds before the end and again at zero.
3:00Rest
Press Start when you finish a set.
Enter a rest from 5 to 1,800 seconds.
Any time from 5 seconds to 30 minutes.
Interval timer
For circuits and HIIT: work, rest, repeat.
Enter a work time from 5 to 3,600 seconds.
Enter a rest from 0 to 3,600 seconds.
Enter 1 to 100 rounds.
0:40Work
Set work, rest and rounds, then press Start.
How to use the rest time calculator
- Choose your training goal and the kind of exercise, then press Show my rest time. The card gives the rest the ACSM position stand advises and sets the timer to it.
- Press Start on the rest timer when you finish a set. It beeps 3 seconds before the end and again at zero.
- Want a different rest? Type it under Your own rest, in seconds, and press Set timer.
- For circuits or HIIT, use the interval timer: set work, rest and rounds, then press Start.
- Warm up before the first set (a few minutes of easy cardio or dynamic stretches), and walk and stretch after the last.
What each goal and exercise type means
Strength: Focuses on increasing muscle strength and power. Compound exercises are recommended.
Hypertrophy: Focuses on increasing muscle size. A combination of compound and isolation exercises is recommended.
Muscular endurance: light sets of more than 15 reps.
Power: Focuses on increasing explosive strength and speed. Compound exercises with plyometrics are recommended.
Mobility/Flexibility: Focuses on improving joint mobility and overall flexibility. Exercises may include stretching and mobility drills.
Weight Loss: Focuses on burning calories and reducing body fat. Exercises may include a combination of cardio and resistance training.
Rehabilitation: Focuses on recovering from an injury or surgery. Exercises may include physical therapy exercises and gentle movements.
General Fitness: Focuses on overall health and well-being. Exercises may include a balanced mix of cardio, resistance training, and flexibility exercises.
Weight loss and general fitness have no rest rule of their own, so the calculator gives ACSM’s range for moderate loads. For a rest figure, pick a weights exercise type (compound, isolation, plyometrics or calisthenics); cardio, circuits, HIIT and yoga have no rest between sets.
Compound Exercises: Exercises that work multiple muscle groups at the same time (e.g., squats, bench press).
Isolation Exercises: Exercises that target a single muscle group (e.g., bicep curls, leg extensions).
Cardio Exercises: Exercises that increase heart rate and improve cardiovascular fitness (e.g., running, cycling).
Plyometrics: Exercises that involve explosive movements, such as jump squats and burpees.
Calisthenics: Bodyweight exercises that improve strength and flexibility, such as push-ups, pull-ups, and dips.
Circuit Training: A series of exercises performed one after the other with minimal rest in between. Circuits often include a mix of cardio and resistance exercises.
High-Intensity Interval Training (HIIT): Short, intense bursts of exercise followed by brief rest periods.
Yoga: A practice that combines physical postures, breathing exercises, and meditation to improve flexibility, strength, and relaxation.
MLA: Tom. "Optimal Rest Time Calculator." Fitness Volt, April 29, 2023, https://fitnessvolt.com/optimal-rest-time-calculator/. Accessed October 23, 2026.
