Should you take a 2 or 3 minute rest between sets?

When it comes to resistance training, one of the most commonly debated topics is the ideal rest period length between sets. Some argue that shorter rest periods of 1-2 minutes are best for muscle growth and strength gains, while others claim that longer rest periods of 3 or more minutes allow for better performance on subsequent sets. So what’s the right answer – should you be resting for 2 minutes or 3 minutes between your sets? Let’s take a detailed look at the evidence behind different rest period lengths.

Table of Contents

What happens during the rest period?

First, it’s important to understand what is happening in your body during the rest period between sets. When you lift a weight, your muscles contract forcefully against resistance. This causes damage to muscle fibers, metabolic stress, and local fatigue. The rest period gives your body time to clear some of this fatigue and get ready for the next set. Here are some of the key things happening during rest:

ATP-CP energy system replenishes – The short, quick bursts of energy used for weight lifting are replenished.
Lactate removal – Lactate buildup from exertion is cleared from the bloodstream.
Muscle temperature maintenance – Keeping the muscles warm prevents injury and improves force production.

Neural recovery – Reactivation of motor units improves ability to recruit muscle fibers.
Hypertrophy signals – Metabolic stress from the previous set starts muscle growth processes.

The longer you rest, the more complete this recovery process can be. But taking too long can also allow your muscles to cool down and lose neural activation. This balance impacts your ability to lift as much weight from set to set.

What does research say about 2 vs. 3 minute rest periods?

Many studies have directly compared lifting performance and muscle activation using 2 minute and 3 minute rest intervals. Here is some of what the research says:

Strength and power

Studies show that 3 minutes of rest allows for greater strength and power performance compared to 2 minutes of rest between sets. In one study, subjects bench pressed more total weight across multiple sets with 3 minutes versus 2 minutes rest (1). Another study found that 3 minutes of rest allowed for better maintenance of power output over 5 sets of squats (2). The ability to lift more weight from set to set can produce greater strength adaptations over time.

Muscle activation

Research also shows higher muscle activation with longer rest periods. One study compared chest muscle activation during bench press with 2 and 5 minute rest periods. Muscle activation decreased by 8% from the first to the last set with 2 minutes rest, but only decreased by 3% with 5 minutes rest (3). Greater muscle activation promotes muscle fatigue needed to drive growth.

Muscle protein synthesis

A recent 2020 study looked at how rest periods affect muscle protein synthesis after training – a key driver of muscle growth. The researchers found that 3 minutes rest resulted in around 13% greater muscle protein synthesis compared to 90 seconds rest (4). More protein synthesis means more potential for muscle hypertophy.

Perceived exertion

Not surprisingly, studies show that longer rest periods result in lower perceived exertion. One study found that lifting the same weight felt easier with 3 minutes versus 2 minutes rest between sets (5). Being able to lift a weight more comfortably set after set can enable better technique and more weight lifted overall.

The findings from these studies indicate that 3 minute rest periods offer modest but significant benefits compared to shorter 2 minute rest periods when it comes to strength performance, muscle activation, protein synthesis, and perceived exertion. This suggests that 3 minutes may be better for muscle and strength gains.

Are there benefits to shorter rest periods?

Shorter rest periods have also been shown to provide unique benefits, including:

Cardiovascular fitness – Shorter rest forces the cardiovascular system to work harder to clear fatigue.
Muscle fiber recruitment – Less recovery may require recruitment of more muscle fibers to maintain force production.

Time efficiency – Shorter rest allows you to do more total sets in a shorter workout.
Metabolic stress – Less clearance of metabolic byproducts like lactate that contribute to hypertrophy.

For these reasons, bodybuilders sometimes intentionally limit rest to maximize muscle fatigue and metabolic stress. So shorter rests around 1-2 minutes can be beneficial depending on your specific training goals and priorities.

How to determine optimal rest period length

There is no universally ideal rest interval for all people and all exercises. However, here are some general evidence-based guidelines you can follow:

For heavy compound lifts like squats and bench press, take at least 2-3 minutes of rest. This allows better recovery for heavy loads.
For smaller isolation exercises, 1-2 minutes is often sufficient to maintain performance.

When focusing on muscular endurance, use 30-90 second rests.
Adjust rest periods based on your recovery rate. If you struggle on later sets, increase rest times.
Take longer rests when lifting a true 1 rep max or 3-5 rep max loads.

Decrease rest periods intentionally when trying to accumulate metabolic stress and fatigue.

It also depends whether you are prioritizing strength and power or muscle growth. Longer rest favors strength, while shorter rest provides greater muscle fatigue. Your own personal recovery rate and fitness level is also a major factor.

Conclusion

Research tends to support 3 minute rest periods for optimal strength performance, muscle activation, and protein synthesis compared to shorter 2 minute rests. However, there are unique benefits to limiting rest as well. The ideal rest period for you depends on the exercise, your goals, and individual recovery rate.

Aim for 2-3 minutes between heavy compound lift sets to lift more weight and progress in strength over time. But don’t be afraid to occasionally use shorter 1-2 minute rests to spur greater metabolic stress and local fatigue when focusing on hypertrophy. Varying rest period lengths in a periodized program is an effective way to maximize both strength and muscle gains.

References

Willardson JM, Burkett LN. The effect of different rest intervals between sets on volume components and strength gains. J Strength Cond Res. 2008 Mar;22(1):146-52. doi: 10.1519/JSC.0b013e31815f912d. PMID: 18296959.
Rahimi R. Effect of different rest intervals on the exercise volume completed during squat bouts. J Sports Sci Med. 2005 Sep 1;4(3):361-6. PMID: 24453537; PMCID: PMC3909944.

Senna G, Willardson JM, de Salles BF, Simão R. Influence of rest interval length on rating of perceived exertion during a multiple-set resistance exercise session. J Strength Cond Res. 2011 Nov;25(11):3026-30. doi: 10.1519/JSC.0b013e318212e23b. PMID: 21912294.
McKendry J, Pérez-López A, McLeod M, Luo D, Dent JR, Smeuninx B, Yu J, Taylor AE, Philp A, Breen L. Short inter-set rest blunts resistance exercise-induced increases in myofibrillar protein synthesis and intracellular signalling in young males. Exp Physiol. 2016 Jun;101(6):866-82. doi: 10.1113/EP085446. Epub 2016 Mar 7. PMID: 26951777.
Senna G, Figueiredo T, Scudese E, Baffi M, Carneiro F, Moraes E, Miranda H, Willardson JM. Effect of different rest interval lengths on muscle damage markers. J Strength Cond Res. 2015 Jun;29(6):1529-34. doi: 10.1519/JSC.0000000000000803. PMID: 25661002.