Calcolatore Periodo di Riposo — Formula

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.

    Esempio Risolto

    Squatting at 80% 1RM for 5 reps.

    1. Base rest = 30 + 80 * 1.5 = 150 sec
    2. Compound bonus = 30 sec
    3. Rep adjustment = 0 (5 reps is in 5-12 range)
    4. Total = 150 + 30 + 0 = 180 sec = 3.0 min
    5. Range: 135-225 sec (2:15 to 3:45)