Rest Time Between Different Exercises: How to Choose

When it comes to building muscle and achieving your fitness goals, rest time between exercises plays a crucial role. But how much time to rest between exercises is optimal? This guide breaks down expert recommendations for rest time between different exercises, so you can optimize your recovery and performance for better gains.

Why Rest Time Between Exercises Is Important for Muscle Growth

The rest time between exercises for muscle growth directly impacts your performance and results. This recovery period (sometimes called "inter-set rest") allows your muscles to replenish energy stores and clear metabolic byproducts that build up during intense training.

Recommended Rest Times by Exercise Type

Free Weight Compound Exercises Rest Time

3-5 minutes

Compound exercises rest time needs to be longer due to their intensity and complexity. The muscles need ample time to recover from the stress imposed during these challenging movements.

Examples:

• Bench Press

• Back Squat

• Deadlift

If rest time between compound exercises is too short, your cardiovascular system and accessory muscles will fatigue before your target muscles reach their full potential. The ideal rest time for compound exercises varies depending on fitness level and goals, but generally should be between 3 and 5 minutes.

Stable Compound Exercises

1-3 minutes

Stable compound exercises (machine-based exercises) are done while seated or standing on equipment that utilizes weights and other resistance mechanisms.

Examples:

• Seated Chest Press

• Leg Press

• Seated Cable Row

These exercises follow a more controlled movement path that doesn't require as much coordination as free weight exercises. For these reasons, the rest time between exercises can be shorter—1 to 3 minutes is recommended.

Rest Time for Isolation Exercises

15 seconds - 2 minutes

Isolation exercises rest time can be shorter because the specific muscle being worked isn't subjected to the same strain as in compound movements.

Examples:

• Tricep Extension

• Bicep Curl

• Leg Extension

Isolation lifts usually require less energy as they involve fewer stabilizing muscles due to reduced movement complexity. The recommended exercise rest time for isolation moves is 15 seconds to 2 minutes depending on the specific exercise.

Tracking Your Rest Time Between Different Exercises

Ensuring your rest time between exercises is accurate and not guessed is crucial for effective workouts. Using an exercise timer with rest periods programmed in can dramatically improve your training efficiency.

You can use apps like Setgraph, with the rest timer feature, to set up and automatically manage rest time between exercises. This eliminates guesswork and helps maintain consistency in your training protocol.