Rest by goal
These are the ranges behind the “How much to do” block on every exercise page in the exercise library. Big compound lifts — squats, presses, deadlifts, rows — sit at the long end of each range; small isolation exercises such as curls and lateral raises sit at the short end.
| Goal | Reps | Rest | Reps in reserve |
|---|---|---|---|
| Strength | 3–8 | 2–3 min on big lifts, 90–120 s on smaller ones | 1–2 |
| Muscle growth | 6–15 | 60–90 s, up to 2 min on the heaviest lifts | 2–3 |
| Endurance | 15–30 | 45–60 s | 3–4 |
| Power | 1–5, explosive | 2–3 min | 2 |
Why rest length matters
A hard set uses up the fast energy your muscles rely on for short, heavy efforts. Most of it comes back within two to three minutes, so the length of the rest decides how much strength you start the next set with.
Rest too little and the next set loses reps — less work with the weight that counts. Rest far too long and the session drags on without the sets getting any better. Strength work needs the long end because every set is close to your limit; endurance work keeps rests short on purpose, because coping with fatigue is the point.
When to rest longer or shorter
A simple test: rest long enough to repeat the reps of the previous set, or to come within one rep of them. If the next set falls short by two or more reps, rest longer — a longer rest does not hurt muscle growth, it only costs time. On a bad day, add 30 seconds of rest before you lower the weight.
To save time without cutting rest, pair two exercises for different muscles — a row and a chest press, for example — and alternate them. Each muscle gets its full rest while the other one works.
Rest in practice
Time it instead of guessing: between hard sets, a minute feels longer than it is. The rest starts when the set ends.
In seto, the rest timer starts by itself when you log a set, and each exercise can keep its own rest time. The exact rest for any exercise is on its page in the library.