How Many Minutes Should Beginners Rest Between Sets? A Physical Therapist Explains Rest Times Based on Goals
Hello, I'm Midori.
When you start strength training,
“How many minutes should I rest between sets?”
“30 seconds? 1 minute? 3 minutes?”
Many people probably wonder about this.
In fact, it is important to change your interval (rest time) depending on the goal of your strength training.
If it's too short, you won't be able to exert enough power, and if it's too long, training efficiency may decrease.
In this article, from the perspective of a licensed physical therapist, I will explain in an easy-to-understand way the appropriate intervals that beginners should know.
Conclusion: Change your interval according to your goal
First, here is the conclusion.
Strength building: 2–5 minutes
Muscle hypertrophy (wanting to build muscle size): 1–2 minutes
Muscle endurance building: 30–60 seconds
Strength training isn't about whether you should rest for a long time or a short time; it is important to adjust your rest time according to your goal.
Why are intervals important?
In strength training, you are consuming not only muscle but also energy.
If you move on to the next set without recovering sufficiently,
the weight will decrease
the number of repetitions will decrease
your form will break down
These are the causes.
Conversely, resting too long can cause you to lose focus.
Appropriate intervals are essential for improving the quality of your training.
1 to 2 minutes is recommended if you are aiming for muscle hypertrophy.
Many beginners start strength training with the goal of building muscle.
In that case, a rest period of about 1 to 2 minutes is standard.
This allows you to recover sufficiently while still providing continuous stimulation to the muscles, enabling efficient training.
If you are unsure, 90 seconds is a good guideline.
Rest for 2 to 5 minutes on days when you lift heavy weights.
For exercises that involve heavy weights, such as squats and deadlifts, recovery of the nervous system is also necessary.
It is safer to recover fully before starting the next set rather than forcing yourself to continue with short breaks.
This also helps prevent injuries caused by poor form.
Common mistakes made by beginners
Resting too long while looking at your smartphone
Before you know it, 5 minutes have passed...
This is a common mistake among beginners.
Using a timer allows you to move on to the next set at the appropriate time.
Starting before your breathing has settled
Conversely, rushing too much is also not recommended.
Let your breathing settle and recover until you are in a state where you can perform well in the next set.
Perspective of a licensed physical therapist
An interval is not just 'time to rest,' but 'time to improve the quality of the next set.'
It is especially important for beginners to maintain the same form in every set.
Rather than rushing into the next set, taking appropriate breaks and accumulating high-quality training will lead to better growth in the long run.
Evidence
Research recommends intervals of about 2 to 5 minutes for the purpose of increasing muscle strength, and about 1 to 2 minutes for the purpose of muscle hypertrophy.
It has been reported that ensuring sufficient rest time makes it easier to maintain total training volume, which tends to increase the effects on muscle strength and hypertrophy.
References
American College of Sports Medicine. ACSM's Guidelines for Exercise Testing and Prescription.
Schoenfeld BJ. Science and Development of Muscle Hypertrophy.
Grgic J, et al. Effects of Resistance Training Rest Interval Duration on Measures of Muscular Strength and Hypertrophy.
Summary
If you are a beginner and unsure, start with these guidelines:
Muscle hypertrophy: 1 to 2 minutes
Muscle strength increase: 2 to 5 minutes
Muscular endurance: 30 to 60 seconds
Just being conscious of your intervals will significantly change the quality of your training.
Instead of 'resting aimlessly every time,' try deciding on a time based on your goals.
Recommended Amazon items
Training timer (or smartwatch)
This makes it easier to manage rest times between sets and helps stabilize the quality of your training.
100-Article Roadmap for Strength Training Beginners
If you are wondering, "What should I read next?", please check out our 100-article roadmap for strength training beginners.
We have systematically organized everything from basic knowledge to equipment selection, nutrition, and recovery so that beginners can learn in order.
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From the perspective of a licensed physical therapist, I share knowledge based on scientific evidence and practical experience to help strength training beginners continue their journey with peace of mind.
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