TRAIN. FUEL. RECOVER. · By David O’Shea
The timer is part of the session, not an obstacle between you and the next set.
Rest serves the purpose
When the purpose is heavy strength work, I want you ready to give the next set the effort it needs. Being eager to continue does not always mean you are ready.
A systematic review found that trained lifters generally benefited from longer rest intervals for strength development, with more than two minutes often useful. This is not one compulsory timer for every exercise or person. Strength and rest review.
For demanding compound lifts, my practical starting approach is around two to three minutes or longer when needed. The exercise, load, effort and individual response matter. Lighter supporting work may use a different interval because its purpose is different.
Short on time?
If a set feels unexpectedly difficult, check the bar total and how long you actually rested before assuming you have become weaker.
Reduce suitable work rather than turning heavy strength training into a race. Keep necessary preparation, protect the primary purpose and leave optional work out when it does not fit.
Train with purpose. Fuel yourself for the day. Recover between sets and outside the gym. More rushing is not automatically more progress.
Sources reviewed 3 October 2026. General coaching education, not medical advice.
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