If you’ve been grinding through your workouts with barely a pause between sets, it might be time to rethink your routine. According to new research out of the University of Birmingham, resting longer—specifically between 3 and 5 minutes—between sets can make a significant difference in muscle growth and strength gains, especially for trained individuals.
The Numbers Behind Rest Time
The study set out to answer a question plenty of gym enthusiasts have asked: how much rest is *really* ideal between sets? The results are clear: for those aiming to increase strength or pack on muscle, at least 2–3 minutes of rest is recommended, but the sweet spot seems to be 3–5 minutes. This matters most when performing big compound lifts. Think squats, deadlifts, bench press—those full-body moves that demand a lot from your muscles and nervous system.
Why does catching your breath matter so much? Extended rest periods allow muscles to recover more fully between heavy sets, leading to better performance on subsequent lifts and ultimately, greater adaptation over time. In fact, the difference in muscle growth and strength was found to be “substantial”—an important note for anyone trying to break through a plateau.
Practical Tips and Recovery Habits
So, how do you put this into action? If you’re focused on muscle size or pure strength, pause longer before your next set—especially for those major compound movements. For accessory workouts or lighter loads, you can get by with shorter breaks, but don’t shortchange your rest if max gains are your goal.
Not hitting the gym with barbells and dumbbells? No problem. Bodyweight movements and moderate resistance can still help tone biceps, triceps, and shoulders—especially if performed three or four times a week for three sets of 10–15 reps. And remember: muscle repair isn’t just about the workout itself. Nutrition plays a role too. Experts like CV Aishwarya, clinical nutritionist and lecturer at Sri Ramachandra Institute of Higher Education and Research, say you don’t need to chug a protein shake the second your workout ends, but getting enough protein within a reasonable window supports better recovery overall.
The bottom line? Sometimes, the secret to getting stronger isn’t just working harder—it’s giving your body that extra bit of time to recover, right there on the gym floor.
