Rest Period Calculator
Determine the optimal rest period between sets based on your training goal, exercise type, and intensity level.
%
Recommended Rest
180 sec
Rest in Minutes3.0 min
Minimum Rest135 sec
Maximum Rest225 sec
Recommended Rest vs Intensity (% of 1RM)
How Rest Periods Are Determined
Rest between sets depends on training intensity, exercise type, and your goal.
General Guidelines
Compound movements (squat, deadlift, bench) need more rest than isolation exercises because they recruit more muscle mass and are more neurologically demanding.
Example Calculation
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)
Frequently Asked Questions
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