How much to rest between sets, depending on your goals (e.g. increasing muscle size vs strength, etc)

CapeTalk and 702's Africa Melane speaks to fitness presenter and coach, Liezel van der Westhuizen.

Listen below:

Proper rest between sets is crucial for maximising the effectiveness of your workouts.

The amount of rest you need depends on your training goals, the type of exercise, and the intensity of your workout.

For muscle growth (hypertrophy):

Rest periods of 30 to 90 seconds are typically recommended. This shorter rest increases metabolic stress, contributes to increased muscle stimulation, and supports hypertrophy.

For strength and heavy lifting:

If you're lifting heavier weights, a longer rest of about three minutes is ideal. This allows for fuller recovery, helping you maintain performance and proper form.

Rest based on exercise type:

• Isolation exercises (like bicep curls) require shorter rest periods of around 30–60 seconds.

• Compound movements such as squats, deadlifts, and bench presses engage multiple muscle groups, so they require longer rest periods of around 2–3 minutes.

• Moderate compound exercises like rows or overhead presses benefit from about 1–2 minutes of rest.

The more muscles you're working in an exercise, the longer the rest should be.

Why rest matters: 

• Too little rest (<60 seconds): Can lead to excessive fatigue, reducing your ability to lift with proper form and intensity.

• Too much rest (>3 minutes): May reduce metabolic stress, which can blunt the muscle growth response. However, longer rest can also help increase training volume, which is important for building muscle over time.

According to Van der Westhuizen, rest should be tailored to your workout's intensity and your individual needs.

There’s no one-size-fits-all approach; adjust your rest based on how your body feels and performs.

Scroll up to the audio player for more.