[hlnx1]

Rest periods are often chosen by habit or by how long the phone scrolling takes. They do influence what the session trains.

• Maximal strength: longer rests, commonly 2-5 minutes, help maintain load and quality across sets
• Hypertrophy: 1-2 minutes is traditional, but research suggests longer rests also work and may allow more total volume
• Power and plyometrics: full recovery, often 2-3 minutes or more, so each rep stays fast
• Circuits with short rests train muscular endurance and conditioning more than maximal strength

Related: the power-endurance continuum.

Do you time your rest periods or go by feel?

[hlnx1]

If time is short, pair exercises that use different muscles. For example, do a set of split squats, then a set of push-ups or rows, then return to split squats. Each muscle group still gets a few minutes of rest while the session stays compact.

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