Rest Period Rechner
Finden Sie den optimal rest period between sets based on intensity, reps, and exercise type. Get recommended rest times for your training goals.
Recommended Rest
180 sec
Recommended Rest vs Intensity (% of 1RM)
Formel
## How Rest Periods Are Determined Rest between sets depends on training intensity, exercise type, and your goal. ### General Guidelines - **Strength (1-5 reps, 85%+ 1RM)**: 3-5 minutes - **Hypertrophy (6-12 reps, 65-85% 1RM)**: 1-3 minutes - **Endurance (12+ reps, <65% 1RM)**: 30-90 seconds Compound movements (squat, deadlift, bench) need more rest than isolation exercises because they recruit more muscle mass and are more neurologically demanding.
Lösungsbeispiel
Squatting at 80% 1RM for 5 reps.
- 01Base rest = 30 + 80 * 1.5 = 150 sec
- 02Compound bonus = 30 sec
- 03Rep adjustment = 0 (5 reps is in 5-12 range)
- 04Total = 150 + 30 + 0 = 180 sec = 3.0 min
- 05Range: 135-225 sec (2:15 to 3:45)
Häufig Gestellte Fragen
What happens if I rest too little?
You will not fully recover ATP stores, leading to reduced performance on subsequent sets. This limits strength gains but may benefit hypertrophy through metabolic stress.
Can I rest too long?
For strength, longer rest is generally fine. For hypertrophy, resting beyond 3-4 minutes may reduce metabolic stress, which contributes to muscle growth.
Should I time my rest periods?
Timing rest periods ensures consistency and helps manage total workout duration. It is especially important for hypertrophy-focused training.
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