Research
Mixed
Rest periods of 2-3 minutes are recommended for core exercises using heavier loads to maximize strength gains, whereas shorter rest periods (1-2 min) may suffice for assistance exercises.
When lifting heavy weights for strength (like squats or bench press), rest for 2-3 minutes between sets. This allows you to recover enough to lift the same heavy weight for all your sets. For smaller 'assistance' exercises, 1-2 minutes of rest is enough.
GoodSupportsHIGH confidence
For novice, intermediate, and advanced training, it is recommended that rest periods of at least 2–3 min be used for core exercises using heavier loads.
Why this rating
Supported by multiple studies showing greater strength increases with long vs short rest periods.
Source
Progression Models in Resistance Training for Healthy Adults
Medicine & Science in Sports & Exercise · 2009
DOI 10.1249/mss.0b013e3181915670
clinical_guidelineCited 4,162×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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