How long should you rest between sets?
For strength (heavy sets of 1 to 5 reps), 3 to 5 minutes let you recover nearly all your strength. For hypertrophy, 90 seconds to 3 minutes is usually enough, as long as sets stay close to failure.
Resting too little on heavy lifts lowers your loads and reps: you do less work for the same fatigue. On isolation exercises, 1 to 2 minutes is generally enough.
Using the timer in the gym
The timer runs on real time, so it stays accurate if your screen sleeps or you switch apps. Sound is enabled as soon as you press Start.
In the CoachForce app, the rest timer starts by itself after each logged set, with the rest time from your program.
Frequently asked questions
Does the timer work with the screen off?
The countdown stays accurate, but some phones mute web pages in the background. Keep the screen on to be sure you hear the alert.
Why 3 minutes by default?
It's a good middle ground for main strength lifts. Pick another duration in one tap; it is remembered for your next visit.
How long should I rest between squat sets?
3 to 5 minutes on heavy sets. Less than 2 minutes lowers performance on the next set.
Is rest time different for building muscle?
Slightly: 90 seconds to 3 minutes is usually enough for hypertrophy, as long as sets stay close to failure.
Is there a free rest timer app?
This page works like an app on your phone, no install needed. In the CoachForce app, the timer starts by itself after each logged set.