How long to rest between sets?

Rest between sets is an important factor for lifting. Resting too little will mean you aren’t recovered and ready for the next set. This leads to reducing the weight or reps more than desired. This results in less total volume.

So, how long should you rest? It depends on what type of training effect you want. Let’s keep this piece focused on general strength.

The general recommendation among lifters is 3 to 5 minutes for heavy compound movements and 1 to 2 minutes for smaller isolation work. Since working with my coach, Peter Lucey from Reactive Training Systems, I’ve started using a more flexible approach based on the RPE (Rate of Perceived Exertion).

The guideline goes like this. Subtract 5 from the RPE of your last set to determine rest time in minutes. If a set is RPE 8 (meaning you had 2 reps left in the tank), you’d rest 3 minutes. If it were RPE 6.5, you’d rest 1.5 minutes.

Most will do this intuitively. It’s obvious that if a set is hard, then rest longer. However, I’ve found it useful because it keeps things consistent and plays well with RPE-based programs.

Tweak the guideline if needed.

Give the RPE-based rest a try. It helps build work capacity, saves time, and keeps sessions moving. Sure, you might lift a bit lighter with shorter rest, but it’s a great trade-off for general strength.