Rest is part of the set. Too little, and the next set falls short of what you could do. Too much, and a 45 minute session turns into 90. The right rest depends mostly on how heavy and how demanding the move is.
A simple guide
- Big moves with heavier weights, such as squats, deadlifts and presses: about 2 to 3 minutes.
- Moderate weights for 8 to 12 reps: about 1 to 2 minutes.
- Small moves and core work: about 1 minute.
- Warm-up and stretching moves: as long as you need to set up the next one.
Start the clock when the set ends
Your rest starts the moment you finish the last rep, not when you pick up the phone. A timer helps more than you would think: most people rest longer than they mean to between easy sets, and shorter than they need to between hard ones.
Adjust it to the day
If you are short on time, keep the rest on your biggest moves and trim it on the smaller ones. If your reps keep dropping from set to set, rest a little longer. The goal is to start every working set ready to do it well.
General information, not medical advice. If you have pain or a health condition, check with a clinician before you start.