# 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 setTypical restBig multi-joint lifts, heavy (leg press, chest press, rows)2 to 3 minutes, sometimes moreSmaller isolation lifts (curls, extensions, raises)1 to 2 minutesLight, high-rep finishers30 to 90 seconds

Studies in trained lifters have found longer rests, around three minutes, led to more strength and muscle than very short rests on the big lifts. Short rests make sets feel harder, but that isn't the same as making them more useful.

## 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 looks like progress but it's just 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 rest stays the same from week to week.

[Order · A$199 to 4 November](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

[**What is NOMAE? The gym machine rep tracker explained**: What the NOMAE gym tracker does, which machines it fits, the free iPhone app, prices and availability in Australia. · 3 min](https://nomae.com.au/guides/what-is-nomae-gym-tracker)

[**Progressive overload on gym machines: a simple system**: Machines make getting stronger easy to measure, if you know what to change and when. · 5 min](https://nomae.com.au/guides/progressive-overload-on-machines)

[**Rep speed: why the same weight moving faster means you're stronger**: Before the weight goes up, the speed does. Here's how to read it. · 5 min](https://nomae.com.au/guides/rep-speed-and-strength)

[**How to set up a gym machine, and remember it next time**: Seat height and pad positions change every lift. Get them right once, then keep them. · 6 min](https://nomae.com.au/guides/set-up-gym-machines)

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