Rest between sets timer

Pick your goal and get the rest time, plus how long your session really takes.

Your details

Rest between sets

2:00

range 1:00 to 3:00

Rest timer
Sets in the session15
Time resting28 min
Session length38 min

Longer rests let you lift more on the next set, which is why heavy work needs 2 to 5 minutes. A 2016 trial found 3 minute rests built more muscle than 1 minute ones. The timer buzzes on phones that allow it; keep the screen on while it runs.

The working

5 exercises, 3 sets each

15 sets with 2 minutes between them is 28 minutes of rest and 10 minutes of lifting: about 38 minutes, before warming up.

Rest guide

By goal

Goal	Rest between sets
Strength	2 to 5 minutes
Muscle size	1 to 3 minutes
Endurance	30 to 60 seconds

Short on time?

Ways round it

Pair exercises into supersets, or rest less on small moves and keep full rest for the big lifts.

The timer

Rest on the page

Press start and the page counts your rest down, tells screen readers when it starts and ends, and buzzes on phones that allow it. Set your own rest if your plan asks for something different; the page then shows how it sits against the usual range for your goal (NSCA guidance, and the 2016 trial where 3 minute rests built more muscle than 1 minute ones).

Read with care

What this cannot tell you

How you feelRest longer if you need it.
Heart conditionsFollow any advice you have been given about effort.
Warm upsAdd their time on top.

Questions

Common questions

How long should I rest between sets?

About 2 to 5 minutes for heavy work, 1 to 3 for muscle size.

Is shorter rest better for fat loss?

Not really; what matters most is total activity and food.

Can I use my phone timer?

Yes. Just do not lose 10 minutes to scrolling.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.