Rest Timer
Track your rest periods between sets with precision. Choose a preset duration or set a custom time, then let the countdown keep you on pace so you can focus on your next set.
How to use rest periods
The amount of rest you take between sets has a significant impact on your training outcomes. Here are general guidelines based on your primary goal:
Strength & Power (3 – 5 minutes): Heavy compound lifts (squats, deadlifts, bench press) at 1–5 reps demand full neural and muscular recovery. Longer rest lets you maintain peak force output set after set.
Hypertrophy / Muscle Growth (60 – 90 seconds): Moderate loads at 8–12 reps benefit from shorter rest, which keeps metabolic stress elevated—a key driver of muscle growth. Aim for 60–90 seconds between working sets.
Muscular Endurance (30 – 60 seconds): Lighter loads at 15+ reps with minimal rest build local muscular endurance and cardiovascular conditioning. Keep rest periods short to maintain an elevated heart rate.
Tip: These are starting points. Adjust based on how you feel—if your form breaks down, take a bit more rest. Consistent timing helps you track progress and maintain workout intensity.