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Rest Period Calculator
Get evidence-based rest period recommendations for your training
Training
What This Calculator Measures
Rest periods between sets directly affect training outcomes. This calculator provides evidence-based rest period recommendations based on your rep range and training goal.
How It Works
The calculator cross-references your rep range with your training goal to provide a recommended rest window. The general principle: heavier loads and strength-focused training require longer rest for neural recovery, while lighter loads and endurance work use shorter rest periods.
| Goal | Rep Range | Rest Period | Reasoning |
|---|---|---|---|
| Strength | 1-5 reps | 3-5 min | Full ATP-CP recovery for maximal force |
| Hypertrophy | 6-12 reps | 1.5-3 min | Balance recovery with metabolic stress |
| Endurance | 12+ reps | 30-90 sec | Maintain metabolic challenge |
The Science
•**ATP-CP system** (primary energy for heavy lifting) takes 3-5 minutes to fully recover. Cutting rest short during strength work means lifting less weight on subsequent sets.
•Recent research (Schoenfeld et al., 2016) found that **longer rest periods (3 min) produced greater hypertrophy** than shorter rest (1 min) when total volume was equated. This challenges the old advice that short rest is better for growth.
•For endurance goals, shorter rest periods are intentional: the incomplete recovery is part of the training stimulus.
Limitations
•These are general guidelines. Personal recovery rate, conditioning level, and exercise complexity all influence optimal rest.
•Compound exercises (squats, deadlifts) typically require more rest than isolation exercises (curls, laterals) at the same rep range.
•Supersets and circuits intentionally manipulate rest periods for time efficiency.