Set your rest times for strength training
One rest for big lifts, one for isolation, or exercise by exercise, with tips when a rest is often cut short.
On this page
Where to set them
In Activity settings (the gear in the Activity tab, or Account › Settings) › Rest times, or from Manage my program.
- Big lifts: squat, press, row, deadlift.
- Isolation: biceps, shoulders, calves, core.
- By exercise: during a workout, an exercise’s ⋯ menu sets its rest. Back to advised rest clears your setting.
Advised uses your program’s rest, chosen from your goal.
Rest tips
During the workout, when a rest is often cut or stretched, Bogeton tells you once per workout, and in the end-of-workout summary:
- A shortened rest costs you reps on the next set: Bogeton suggests keeping a longer one.
- If you always take the same time, it suggests keeping it for that exercise.
Turn tips off with Rest tips.
What studies say
On big lifts, 3 minutes of rest bring more strength and muscle than 1 minute (Schoenfeld, 2016). For muscle, the gain is small past 60 seconds and almost none after 90 seconds (Singer, 2024). Too short a rest mostly costs you reps on the following sets.