# How long to rest between sets, and why your rest keeps drifting

> Rest is part of the program. Here's how long, and how to keep it honest.

[Guides](https://nomae.com.au/guides) · 4 min read

Rest is the part of a workout nobody plans and everybody changes. Two minutes becomes five while you scroll, and suddenly today's numbers can't be compared with last week's.

## Rough guides

| Kind of set | Typical rest |
| --- | --- |
| Big multi-joint lifts, heavy (leg press, chest press, rows) | 2 to 3 minutes, sometimes more |
| Smaller isolation lifts (curls, extensions, raises) | 1 to 2 minutes |
| Light, high-rep finishers | 30 to 90 seconds |

Rest needs vary with the exercise, effort and person. The [2026 ACSM evidence review](https://pmc.ncbi.nlm.nih.gov/articles/PMC12965823/) found insufficient evidence to determine a single best rest interval for muscle growth. Use a timer as a reference, and allow enough recovery to complete your next set with control.

## Why consistent rest matters more than the exact number

If you rested 90 seconds last week and four minutes this week, you'll probably do more reps this week. That makes it harder to separate a change in performance from the extra rest. Pick a rest time for each exercise and stick to it, so your numbers mean something.

## Keeping it honest

- Start a timer the moment the set ends, not when you remember.
- Put your phone down during rest, or use a timer that alerts you on the lock screen.
- If you're sharing a machine, rest is often longer. Note it.

Where NOMAE fits

The NOMAE app starts a rest timer after every set and alerts you on the lock screen or in your headphones, so you can keep an eye on your rest between sets.

[Buy now · A$199 launch price](https://nomae.com.au/tracker#launch)

[Will it fit my machines?](https://nomae.com.au/fit)

General information about training, not medical or personalised advice. If you have an injury or a health condition, check with a doctor or physiotherapist first.

## More guides

[**Your first week on gym machines: a simple plan**: New to the gym? Machines are the friendliest place to start. Here's a week. · 6 min](https://nomae.com.au/guides/first-week-on-gym-machines)

[**How many sets and reps? A plain-English guide**: Rep ranges, weekly sets and how close to failure, without the jargon. · 5 min](https://nomae.com.au/guides/how-many-sets-and-reps)

[**Automatic gym machine rep counters: what works and what to check**: How automatic rep counting on weight-stack machines works, what the sensors measure and what to check before buying. · 4 min](https://nomae.com.au/guides/automatic-gym-machine-rep-counter)

[**Gpath in Australia? NOMAE vs Gpath Pin compared**: Gpath doesn't list Australia in its store. How NOMAE, designed in Brisbane, compares with the Gpath Pin on price, shipping and use. · 3 min](https://nomae.com.au/guides/gpath-australia)

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Source: https://nomae.com.au/guides/rest-between-sets
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