Optimize your workout recovery with science-based rest periods. Perfect timing for strength training, cardio intervals, and more.
Choose your workout type or set a custom rest period
Rest time guidelines:
Calculate your maximum strength
Try it nowPlan your weight loss journey
Try it nowCalculate your Body Mass Index
Try it nowProper rest periods allow your muscles to recover and maintain performance throughout your workout.
Proper rest allows your muscles to recover and maintain performance throughout your workout.
For maximal strength, rest 3–5 minutes; for muscle growth (hypertrophy), 1–2 minutes; and for muscular endurance, 30–60 seconds. Heavier, lower-rep work needs longer rest.
Adequate rest lets you lift more total volume with good form, which drives growth. Resting 1.5–3 minutes on compound lifts generally beats very short rest for hypertrophy.